Lunch: Roasted Beet Salad with Flash-Pickled Radishes and Chard

Recipe by /contributors/jill-santopietro Because beets are sweet and earthy, they need a good helping of acidity and salt to brighten them up. Immediately after cooking, dress beets in vinaigrette and salt to let them marinate. Blue cheese or crème fraîc

This recipe includes superfoods such as:

Lemon, Nuts, Walnuts

Health benefits of Roasted Beet Salad with Flash-Pickled Radishes and Chard

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. 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

3 medium red or golden beets (about 1 pound)
5 tablespoons olive oil, divided
Kosher salt and freshly ground black pepper
1/3 cup walnuts
2 teaspoons fresh lemon juice
3/4 teaspoon Dijon mustard
1 cup plus 2 teaspoons white wine or Champagne vinegar, divided
1/2 cup Swiss chard stems, sliced crosswise into 1/4-inch-thick pieces
2 radishes, halved and thinly sliced into half moons
2 ounces fresh goat cheese, crumbled

Instructions

Preheat oven to 400 °F. Place beets in a small baking dish. Add just enough water to cover bottom of pan, drizzle beets with 2 Tbsp. oil, and sprinkle with 1/2 tsp. salt and 1/4 tsp. pepper. Cover pan tightly with aluminum foil (if foil is touching beets, line it with parchment paper) and bake beets until a knife can pierce them with little resistance, 55 –70 minutes. Let cool slightly, then use a paper towel to slip skins off beets. Cut each beet into 1/4-inch-thick wedges and place in a medium bowl.
While beets bake, heat a small skillet over medium and toast walnuts until fragrant, shaking pan often, about 5 minutes. Transfer to a cutting board and coarsely chop, then transfer to a plate and drizzle with 1 Tbsp. oil; toss to coat. Sprinkle with 1/2 tsp. salt.
Whisk lemon juice, mustard, 2 tsp. vinegar, 1/4 tsp. salt, and 1/4 tsp. pepper in a small bowl until well combined. Whisk in 2 Tbsp. oil in a slow stream. While beets are still warm, toss with half of the vinaigrette to coat. Season with 1 tsp. pepper and 1/4 tsp. salt.
Place chard stems and radishes into 2 separate medium bowls and cover each with 1/2 cup vinegar and a pinch of salt. Let rest 5 minutes, then transfer vegetables to paper towels to blot, discarding excess vinegar. Combine vegetables in one of the medium bowls and toss with remaining vinaigrette.
Divide beets among 4 plates and top with walnuts, pickled radishes and chard stems, goat cheese, and top with a few grinds of black pepper.

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