Lunch: Mini Apple Strudels Recipe

This recipe includes fertility superfoods such as:

Cinnamon, Apples, Nuts, Walnuts

Health and fertility benefits of Mini Apple Strudels Recipe

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). Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full) 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 low on the glycemic index. What’s more, they also lower the glycemic index of other foods that you eat in conjunction with these nuts. Any kind of nuts provide a healthy source of fat and a great way to encourage PCOS weight loss.

Ingredients

1-1/2 cups chopped peeled tart apples
2 tablespoons plus 2 teaspoons sugar
2 tablespoons chopped walnuts
1 tablespoon all-purpose flour
1/4 teaspoon ground cinnamon
6 sheets phyllo dough (14 inches x 9 inches)
Butter-flavored cooking spray
Confectioners' sugar, optional

Instructions

In a small bowl, combine the apples, sugar, walnuts, flour and cinnamon. Set aside.
Place one sheet of phyllo dough on a work surface (keep remaining dough covered with plastic wrap and a damp towel to prevent it from drying out). Spray with butter-flavored spray.
Fold in half widthwise; spray again with butter-flavored spray. Spoon a scant 1/3 cup filling onto phyllo about 2 in. from a short side. Fold side and edges over filling and roll up. Place seam side down on a baking sheet coated with cooking spray. Repeat.
With a sharp knife, cut diagonal slits in tops of strudels. Spray strudels with butter-flavored spray. Bake at 350 ° for 20-22 minutes or until golden brown. Sprinkle with confectioners' sugar if desired.

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