Lunch: Butternut-Squash-and-Sage Wontons

This recipe includes superfoods such as:

Nuts, Walnuts

Health benefits of Butternut-Squash-and-Sage Wontons

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

4 large garlic cloves, unpeeled
2 sage leaves—1 whole, 1 minced
2 tablespoons plus 1 teaspoon extra-virgin olive oil
1/4 cup walnuts
3/4 pound butternut squash—peeled, seeded and cut into 1-inch cubes
1 medium shallot, minced
Salt and freshly ground pepper
24 wonton wrappers
1 tablespoon freshly grated Parmigiano-Reggiano cheese

Instructions

Preheat the oven to 400°. Arrange the garlic cloves and the whole sage leaf on a piece of foil and drizzle with 1 teaspoon of the olive oil. Wrap up the garlic in the foil and roast for about 40 minutes, until the cloves are very soft. Let cool, then peel the garlic.
Meanwhile, spread the walnuts in a pie plate and toast for about 5 minutes, until golden brown. Let the walnuts cool, then coarsely chop them.
In a medium saucepan, cover the squash with water. Bring to a boil and simmer over moderate heat until tender, about 15 minutes. Drain well and transfer to a bowl. Add the roasted garlic and the sage leaf to the squash and mash with a fork.
In a large nonstick skillet, heat 1 tablespoon of the olive oil. Add the shallot and minced sage and cook over moderate heat until the shallot is softened, 3 minutes. Mix the shallot and sage into the mashed squash and season with salt and pepper. Wipe out the skillet.
Working with 4 wonton wrappers at a time, mound a rounded teaspoon of squash filling in the center of each wrapper. Brush the edges of the wrappers with water and fold each one into a triangle, pressing the edges to seal. Bring the pointed edges together and press to seal. Transfer the stuffed wontons to a baking sheet and cover them with plastic wrap. Repeat with the remaining wonton wrappers and filling.
Oil a steamer basket and set it over simmering water. Arrange half of the wontons in the basket, cover and steam for 5 minutes. Transfer the steamed wontons to a large plate. Repeat with the remaining wontons.
Heat the remaining 1 tablespoon of olive oil until shimmering. Add the wontons and cook over moderate heat, turning once, until lightly browned and crisp, 2 minutes per side. Transfer the wontons to a platter, sprinkle with the toasted walnuts and cheese and serve.