Lunch: Northwest Coast-Style Burrito

Recipe by Vera Kaltinick Fresh roasted salmon fillet stars in this sweet and spicy burrito.

This recipe includes superfoods such as:

Broccoli, Salmon

Health benefits of Northwest Coast-Style Burrito

Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS?

Low Glycemic Index (GI)

Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insulin resistance and prevents the spikes and crashes in blood sugar that can exacerbate PCOS symptoms. By including low GI foods like broccoli in your diet, you can better regulate blood sugar levels and improve insulin sensitivity.

Rich in Fiber

Broccoli is high in dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain healthy blood sugar levels. Fiber also supports weight management, which is crucial for managing PCOS. The high fiber content in broccoli makes it an excellent choice for promoting digestive health and preventing constipation.

Vitamins and Minerals

Broccoli is a rich source of several essential vitamins and minerals, including:

• Vitamin C: This powerful antioxidant helps boost the immune system, promote skin health, and reduce inflammation.
• Vitamin K: Important for bone health and proper blood clotting.
• Folate: Supports healthy cell function and is especially important for women who are trying to conceive.
• Iron: Crucial for preventing anemia and supporting overall energy levels.
• Calcium: Essential for maintaining strong bones and teeth.
• Magnesium: Helps improve insulin sensitivity, reduce inflammation, and support muscle and nerve function.

Antioxidants

Broccoli is loaded with antioxidants, including sulforaphane, which helps protect the body from oxidative stress and reduce inflammation. These antioxidants are particularly beneficial for individuals with PCOS, as they can help mitigate some of the negative effects associated with the condition.

Incorporating Broccoli into Your Diet

You might wonder, "How can I add broccoli to my meals?" Here are some ideas:

• Steamed: Steam broccoli and drizzle it with olive oil and a sprinkle of salt for a simple and nutritious side dish.
• Salads: Add lightly steamed or raw broccoli florets to your salads for extra crunch and nutrients.
• Soups: Include broccoli in your soups and stews for added flavor, texture, and nutrients.
• Stir-Fries: Toss broccoli with other vegetables and lean protein in a stir-fry for a quick and healthy meal.

Another common question is, "Can I eat broccoli every day?" Yes, broccoli is safe to eat daily and provides numerous health benefits. However, it’s important to enjoy a variety of vegetables to ensure you’re getting a wide range of nutrients in your diet.

Sustainability

Broccoli is also a sustainable food choice. It can be grown in various climates and has a relatively low environmental impact compared to many other crops. Choosing broccoli supports sustainable farming practices and provides an eco-friendly option for your diet.

In summary, broccoli is a nutrient-dense vegetable that offers numerous health benefits for managing PCOS. Its low glycemic index, high fiber content, and rich array of vitamins and minerals support blood sugar regulation, reduce inflammation, and promote overall health. With its versatility and delicious taste, broccoli is an excellent addition to any diet focused on PCOS management.

Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflammation, and support overall well-being.

Ingredients

1 package organic corn tortillas
1 c. organic broccoli florets
1 c. roasted organic sweet potato
1 1/2 c. grated organic cheese (feta or Monterey jack)
1 piece organic salmon fillet
2 c. Ancho Chili Sauce

Instructions

Preheat oven to 350 degrees.
To assemble the burritos: All your ingredients should be at room temperature. Heat each tortilla on both sides on a comal or in a large, heavy skillet. Remove from the heat and fill with broccoli, sweet potato, a sprinkling of cheese, salmon, and 2-3 tablespoons of the Ancho Chili Sauce. Roll the burrito up and place seam side down on a baking sheet. Brush with a little chili sauce and repeat for the remaining burritos.
When all the burritos have been rolled, spread some sauce over the top and sprinkle with some cheese. Bake for 15 minutes, or until warmed through.
To make Ancho Chili Sauce: Remove chilies from soaking water. Before using them, open them up and remove the seeds and the stems, reserving the soaking liquid for the sauce.
Heat the oil in a medium saucepan and add the onion and garlic; cook for 20 minutes or until very soft and starting to brown. Add the remaining ingredients plus the soaking liquid from the chilies and bring the mixture to a boil. Lower the heat and simmer for 1 hour. Allow the sauce to cool and remove the cinnamon sticks. Puree the sauce with an immersion blender or in the food processor.