Lunch: Cran-Apple Jellies

This dark-red mixture will bubble and spit like a vat of lava as it cooks. Okay, slight exaggeration, but really: Cook this in a deep pot, and use a long whisk.

This recipe includes superfoods such as:

Lemon, Cranberries

Health benefits of Cran-Apple Jellies

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

1 large green apple, peeled, chopped
1 pound fresh (or frozen, thawed) cranberries
2 cups sugar, divided, plus more for coating
2 teaspoons pectin
1 tablespoon fresh lemon juice

Instructions

Line an 8x8" baking dish with parchment paper, leaving overhang on 2 sides. Puree apple, cranberries, 1 1/2 cups sugar, and 1 cup water in a blender until smooth. Transfer to a large deep heavy pot fitted with thermometer and cook over medium heat, whisking occasionally, until mixture is very thick and bubbly (it will sputter and splatter as it cooks; reduce heat if needed), 8-10 minutes.
Whisk pectin and remaining 1/2 cup sugar in a small bowl, then gradually whisk into cranberry mixture. Reduce heat to medium-low and continue to cook, whisking often, until thermometer registers 200 °, 15-20 minutes (mixture will be dark red and extremely thick).
Whisk lemon juice into cranberry mixture, then scrape into prepared pan; smooth top. Let cool until set (it should feel firm when you gently press it), at least 4 hours.
Just before serving, unmold jelly onto a cutting board and cut into 1" squares. Toss jellies in sugar to coat.
Do ahead: Jelly can be made 1 week ahead. Store in pan, tightly wrapped, at room temperature. Cut and roll in sugar just before serving.