Lunch: Cranberry Orange Scones with Orange Nutmeg Glaze

This recipe includes superfoods such as:

Cinnamon, Cranberries

Health benefits of Cranberry Orange Scones with Orange Nutmeg Glaze

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).

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

1/2 cup Cold Unsalted Butter
1 cup All-purpose Flour
1 cup White Whole Wheat Flour
2 teaspoons Baking Powder
1/4 teaspoon Baking Soda
1/2 teaspoon Kosher Salt
1/3 cup Packed Brown Sugar
1/2 teaspoon Cinnamon
2 Large Oranges, Zested
1/2 cup Buttermilk
1 Tablespoon Freshly Squeezed Orange Juice
1 teaspoon Pure Vanilla Extract
1 Large Egg, Lightly Beaten
2/3 cups Dried Cranberries

Instructions

Preheat oven to 425 °F. Line a baking sheet with parchment paper and set aside.
Cut the butter into 1/4 to 1/2 inch sized pieces, place it in a covered bowl, and let chill in the freezer for 5 –10 minutes while mixing the dry ingredients.
In a medium bowl, stir together flours, baking powder, baking soda, salt, brown sugar, cinnamon, and orange zest, breaking up any clumps of zest. With a rigid pastry blender or two knives, cut in the chilled butter until mixture resembles coarse meal with some pea-sized pieces. Make a well in the center, and then add buttermilk, orange juice, vanilla, and egg. Stir just until combined, taking care to not over mix. Gently fold in cranberries, just until barely combined. Try to work rather quickly, so the butter in the dough stays as cold as possible. If the dough gets too warm, the scones will lose their shape more easily in the oven and have a more relaxed appearance with less defined edges.
Transfer dough to a lightly floured work surface. Working quickly, knead the dough gently two or three times to bring it all together. Do not over work the dough. Just make sure the dough is sticking together nicely. Pat dough into a 7-inch diameter circle and cut into 8 wedges. Transfer wedges to prepared baking sheet. Bake until scones are puffed and golden brown, about 14 minutes. Remove pan from oven and let scones sit on baking sheet for a couple minutes before removing to a wire rack to cool.

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