Dessert: Pear-Cranberry Turnovers

This recipe includes superfoods such as:

Lemon, Cranberries

Health benefits of Pear-Cranberry Turnovers

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 1/2 pounds ripe bosc pears (about 3), peeled, quartered, cored, diced
1/2 cup dried cranberries
1/4 cup sugar
1 tablespoon cornstarch
1 teaspoon finely grated lemon peel
16 17 x 12-inch sheets fresh or frozen whole wheat phyllo pastry or regular phyllo pastry (thawed if frozen)
1/2 cup (1 stick) unsalted butter, melted powdered sugar

Instructions

Preheat oven to 375 °. Line 2 large rimmed baking sheets with parchment. Combine pears, cranberries, 1/4 cup sugar, cornstarch, and lemon peel in large bowl; toss to coat.
Stack phyllo sheets on work surface; cover with plastic wrap, then damp kitchen towel. Place 1 phyllo sheet on work surface. Brush with some of melted butter. Top with second sheet; brush with butter. Fold phyllo in half lengthwise, forming 17-inch- long strip. Place scant 1/2 cup pear mixture on phyllo strip, about 2 inches in from 1 short side and in center. Fold 1 corner of strip over pear mixture, then fold phyllo back and forth (like a flag), enclosing filling. Brush top with butter after each fold until entire strip is folded, forming triangle.
Transfer turnover, seam side down, to 1 baking sheet. Brush top with butter. Repeat with remaining phyllo, butter, and pear mixture. Place 4 turnovers on each sheet.
Bake turnovers until golden brown, about 35 minutes. Transfer to plates. Sift powdered sugar lightly over turnovers; serve warm or at room temperature.