Lunch: Roast Christmas Duckling with Christmas Chutney

Delicious roast duck and a fruity chutney is perfect for Christmas!

This recipe includes superfoods such as:

Lemon, Cranberries

Health benefits of Roast Christmas Duckling with Christmas Chutney

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Researchers believe that cranberries contain substances that prevent infection-causing bacteria from sticking to the urinary tract walls. However, store-bought cranberry juice is typically all sugar - so make sure to stick with straight cranberries.

Cranberries: The Unsung Hero in PCOS Management

Polycystic Ovary Syndrome (PCOS) stands as one of the predominant hormonal disorders affecting many women across the globe. Finding effective and holistic methods to manage its array of symptoms is often a journey filled with trials and experiments. Amidst the vast spectrum of dietary recommendations, a certain ruby-red fruit emerges as a potential powerhouse: the humble cranberry.

Understanding Cranberries:

Native to North America, cranberries are tiny, tart berries packed with nutrients. They are most commonly known for their ability to support urinary tract health. However, their benefits extend far beyond that, making them a valuable addition to the diet of those managing PCOS.

• 1. Rich in Antioxidants: Cranberries boast a high concentration of antioxidants, especially proanthocyanidins. These compounds can combat oxidative stress, which has been linked to insulin resistance, a common concern for those with PCOS.
• 2. Natural Anti-Inflammatory: Inflammation is often silently associated with PCOS. The anti-inflammatory properties of cranberries can potentially aid in reducing systemic inflammation, indirectly supporting hormonal balance.
• 3. Supports Gut Health: A healthy gut can influence hormonal balance. The fibers and phytonutrients in cranberries promote a balanced gut microbiome, fostering good digestive health.
• 4. Low Glycemic Fruit: Dietary recommendations for PCOS often stress the importance of low glycemic index (GI) foods to maintain steady blood sugar levels. Cranberries fit the bill perfectly, allowing for a sweet treat without the blood sugar spike.

Incorporating Cranberries into Your Diet:

While cranberry juice is widely available, it's essential to opt for unsweetened versions to avoid added sugars. Fresh cranberries can be added to salads, smoothies, or baked goods. Dried cranberries, preferably unsweetened or minimally sweetened, can be a delicious addition to oatmeal, granolas, or as a simple snack.

PCOS management requires a multifaceted approach, and nutrition stands as one of its cornerstones. By integrating cranberries into a balanced diet, individuals with PCOS can harness their benefits, taking a flavorful step towards better health. As with all dietary changes, it's always a good practice to consult with a healthcare professional or nutritionist to ensure the best choices for individual health needs.

Ingredients

3 (3 lbs each) ducklings, rinsed, trimmed, and excess fat removed from the cavity
6 sprigs fresh thyme, plus 1 sprig for chutney
3 bay leaves
3 cloves garlic, peeled and smashed
2 tablespoons butter
1 small shallot
1 small Granny Smith apple, peeled and chopped
1/2 cup golden raisins
1/2 cup dried cherries, (can substitute frozen or dried cranberries)
1 tablespoon lemon zest
1/2 cup water
1/3 cup sugar

Instructions

Preheat oven to 425 °.
Add 2 sprigs of thyme, 1 bay leaf, and 1 clove of garlic to each cavity. Place ducklings, breast side up, on a rack. Season with salt and pepper. Place breast side up on a rack. Season with salt and pepper.
Roast at 425 ° until the temperature of the thigh registers 180 °.
Meanwhile, being the chutney. Melt butter in a medium saucepan over medium heat. Add shallot and saute until softened. Add apple and cook to soften, about 3 minutes more. Add golden raisins, cherries, thyme, lemon zest, water and sugar. Bring to a low simmer and cook, stirring on occasion, until mixture has thickened, about 20 minutes. Remove from heat and let cool before serving.
Remove ducklings from oven. Remove to a cutting board and let rest for 15 minutes before carving. Serve with Christmas chutney.

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