Lunch: Cranberry-Citrus Muffin Tops

This recipe includes superfoods such as:

Lemon, Cranberries

Health benefits of Cranberry-Citrus Muffin Tops

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

Pan spray, for greasing
1 1/2 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon fine salt
1/4 teaspoon baking soda 1/3 cup buttermilk
1 teaspoon orange or lemon zest
1 teaspoon pure vanilla extract
1 large egg
1 cup roughly chopped fresh cranberries, or thawed frozen
1/2 cup sugar, plus 1 1/2 tablespoons
6 tablespoons unsalted butter, softened
1/2 cup confectioners' sugar
1 tablespoon orange or lemon juice

Instructions

Preheat the oven to 350 degrees F and adjust 2 oven racks to the top and bottom halves of the oven. Line 2 baking sheets with greased parchment paper.
2. Sift the flour, baking powder, salt and baking soda together in a medium bowl.
3. Whisk the buttermilk, orange zest, vanilla and egg together in a separate bowl. Toss the cranberries with 1 1/2 tablespoons of the sugar.
4. Beat the butter and remaining 1/2 cup sugar together in the bowl of a stand mixer fitted with a paddle on medium-high speed until light and fluffy, about 4 minutes (or in a large bowl if using a hand mixer), scraping down the sides of the bowl as needed.
5. Adjust the speed to low and add the dry and wet mixtures in alternating batches until just combined. Add the cranberries and fold in using a spatula.
6. Spray a 1/4 measuring cup lightly with pan spray. Scoop a level 1/4 cup of batter and scrape out with a rubber spatula onto the baking sheets. Repeat with the remaining batter, spacing the muffin tops about 2 inches apart. Pat the dough into rounded mounds using wet or greased hands. Chill 30 minutes.
7. Bake until the muffin tops are slightly golden and can be easily lifted from the baking sheets with a spatula, 18 to 20 minutes. Be sure to keep an eye on these and rotate the baking sheets top to bottom about every 5 minutes or as needed to ensure even baking.
8. Let cool in the pan 3 minutes and then transfer to a cooling rack until cool to the touch. Stir together the confectioners' sugar and orange juice and drizzle over the muffin tops.

Share Cranberry-Citrus Muffin Tops

Share on Twitter