Dinner: Sweet pancakes (Hotteok: 호떡)

Full recipe: http://www.maangchi.com/recipe/hoddeok Music: 'Words' by Missing Persons How to make this popular Korean street food. Starring Reinier! Ingredients: Flour, water, dry yeast, salt, vegetable oil, sugar, brown sugar, walnuts, and cinnamon powder. Directions: Make hoddeok dough: 1. Place 1 cup of lukewarm water into a mixing bowl. 2. Add 2 tbs white sugar, 2 ts yeast, ½ ts salt, 1 tbs vegetable oil, and stir it well. 3. Add 2 cups of all purpose flour and mix it with a rice scoop, or by hand. 4. Let the dough rise. It should sit with the lid closed at room temperature for 1 hour. 5. After an hour the dough will rise to double its size. Knead it to remove the gas bubbles in the dough. 6. Let it rise for another 10-20 minutes. Make filling (for 8 hoddeok): 1. Mix ½ cup brown sugar, 1 ts cinnamon powder, and 2 tbs chopped walnuts in a bowl. *tip: you could use mozzarella cheese for stuffing. Invent your own fillings with your favorite ingredients! Let's make hoddeok! 1. Knead the dough again to remove the gas bubbles. 2. Place and spread about ½ cup flour on your cutting board. 3. Put the dough on your cutting board and knead it. Make it into a lump, and cut it into 8 equal-sized balls. 4. Take 1 dough ball, flatten it, put some filling in the center of the dough, and then seal it to make a ball. 5. Repeat this 8 times to make 8 stuffed balls. *tip: Use some flour from the cutting board to prevent your fingers from sticking to the dough 6. Heat up your non-stick pan over medium heat and add some vegetable oil. 7. Place 1 ball on the pan and let it cook for 30 seconds. 8. When the bottom of the dough ball is light golden brown, turn it over and press the dough with a spatula to make a thin and wide circle (about the size of a CD). 9. Let it cook about 1 minute until the bottom is golden brown. 10. Turn it over again and turn down the heat very low. 11. Place the lid on the pan and cook 1 more minute. The brown sugar filling mixture will be melted to syrup! Serve hot!

This recipe includes superfoods such as:

Cinnamon, Nuts, Walnuts

Health benefits of Sweet pancakes (Hotteok: 호떡)

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). 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

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Instructions

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