Lunch: McIntosh Maple Crumble with Candied Bacon

This recipe includes superfoods such as:

Apples, Nuts, Walnuts

Health benefits of McIntosh Maple Crumble with Candied Bacon

Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full) Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Walnuts are an excellent addition to the diet for managing PCOS symptoms. These nutrient-dense nuts are packed with healthy fats, protein, fiber, and essential vitamins and minerals. But what makes walnuts particularly beneficial for individuals with PCOS?

Omega-3 Fatty Acids

Walnuts are one of the best plant-based sources of omega-3 fatty acids, which are known for their anti-inflammatory properties. Reducing inflammation is crucial for managing PCOS symptoms, as chronic inflammation can exacerbate hormonal imbalances. Omega-3s also support heart health, which is important since women with PCOS are at a higher risk of cardiovascular issues.

Magnesium

Walnuts are rich in magnesium, a mineral that plays a key role in regulating insulin levels and improving insulin sensitivity. Magnesium also helps reduce inflammation and supports muscle and nerve function. Adequate magnesium intake can help manage blood sugar levels and reduce the risk of type 2 diabetes, which is commonly associated with PCOS.

Fiber

The high fiber content in walnuts helps regulate digestion and maintain stable blood sugar levels. Fiber also promotes a feeling of fullness, which can aid in weight management, a crucial aspect of managing PCOS. Including walnuts in your diet can help prevent overeating and support digestive health.

Antioxidants

Walnuts are loaded with antioxidants, which help protect the body from oxidative stress and damage caused by free radicals. This is particularly beneficial for individuals with PCOS, as oxidative stress can worsen symptoms and lead to further health complications. Antioxidants in walnuts support overall health and can help mitigate some of the negative effects of PCOS.

Incorporating Walnuts into Your Diet

You might wonder, "How can I include walnuts in my meals?" Here are some ideas:

• Snacks: Enjoy a handful of walnuts as a quick, nutritious snack.
• Salads: Add chopped walnuts to your salads for a crunchy texture and added nutrients.
• Oatmeal: Sprinkle walnuts on top of your oatmeal or yogurt for a healthy and satisfying breakfast.
• Baking: Incorporate walnuts into your baking recipes, such as muffins, bread, or cookies, for a nutritious twist.

Another common question is, "Can I eat walnuts every day?" Yes, you can include walnuts in your daily diet, but moderation is key. While walnuts are high in calories due to their fat content, these are healthy fats that provide numerous health benefits. Aim for a small handful (about 1 ounce) per day as part of a balanced diet.

Sustainability

Walnuts are also a sustainable food choice. They are grown in various regions and have a lower environmental impact compared to many other nuts. Choosing walnuts supports sustainable farming practices and provides a nutritious, eco-friendly option for your diet.

In summary, walnuts are a highly nutritious food that offers numerous health benefits for managing PCOS. Their omega-3 fatty acids, magnesium, fiber, and antioxidants support heart health, reduce inflammation, improve insulin sensitivity, and promote overall well-being. With their versatility and delicious taste, walnuts are an excellent addition to any diet focused on PCOS management.

Ingredients

Candied Bacon
16 Applewood smoked bacon strips
1/2 cup raw cane sugar, to coat
Smoke cayenne pepper, for sprinkling
Maple-Apple Filling
6 McIntosh apples, peeled, cored and cubed
1/4 cup maple liqueur or real maple syrup
1/2 vanilla bean, sliced lengthwise and seeds scraped
Pinch nutmeg
Crumble
1 cup all-purpose flour
1 cup rolled oats
1/2 cup walnuts, crushed
1/2 cup brown sugar
Pinch sea salt
1/3 cup cold unsalted butter, cut into small pieces

Instructions

To make the bacon: Preheat the oven to 400 degrees F. Line a baking sheet with some parchment paper, set aside.
Lay the bacon strips on a wire rack and coat evenly with raw sugar. Lightly press the sugar into the bacon, sprinkle them with smoked cayenne pepper and transfer them onto the lined baking sheet in a single layer. Bake for about 12 minutes or until deep red and caramelized. Check on the bacon frequently, cooking time may vary depending on the thickness of the bacon. Use tongs to remove the candied bacon from the baking sheet and transfer the slices onto a wire rack. Cool completely.
To make the filling: In a baking dish, combine the apples, maple liqueur, vanilla bean seeds, and nutmeg. Mix ingredients together to combine.
To make the crumble: Reduce the oven temperature to 375 degrees F. In a big bowl, add the flour, rolled oats, crushed walnuts, brown sugar, and sea salt. Mix these ingredients together and then cut in the cold butter pieces, using a pastry cutter. Evenly distribute the crumble over the apple mixture and bake for 40 minutes or until the topping is golden brown and the filling is bubbling.
Place the crumble in bowls and top each bowl with 2 slices of candied bacon. Serve with a shot of cinnamon schnapps. Or not.

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