Dinner: Savory Vegetable Quiche

This easy quiche is versatile enough for breakfast, lunch, or dinner.

Prep Time: 20 mins

Cook Time: 70 mins

Total Time: 90 mins

This recipe includes superfoods such as:

Broccoli

Health benefits of Savory Vegetable Quiche

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.

Ingredients

1 1/2 cups almond flour
2 tbsp grapeseed oil
1 tsp sea salt
1 medium onion
4 oz goat cheese
3 large eggs
1/4 cup grapeseed oil
2 cups chopped broccoli
1 cup pieces or slices mushrooms
1 medium scallion
1/4 cup sun-dried tomatoes
1/2 tsp baking soda

Instructions

1. Preheat oven to 350° F (175° C).

2. To make savory pie crust: In a large bowl combine almond flour, 1/2 tsp salt, baking soda, and minced scallions. Stir in 1/4 cup grapeseed oil and water until thoroughly combined.

3. Press into a 9 1/2-inch deep-dish pie pan. Bake for 12-15 minutes, until golden brown. Remove from oven and let cool completely before filling.

4. Heat 2 tbsp oil in a large skillet over medium heat. Sauté thinly sliced onions for 8-10 minutes until soft and translucent.

5. While onion is sauteing, cut broccoli into small spears and steam until bright green. Thinly slice a clove of garlic, the mushrooms, and finely chop the sun-dried tomatoes. Add vegetables to the onion and sauté for 15-20 minutes, until broccoli softens.

6. In a large bowl, combine whisked eggs, 1/2 tsp salt, and goat cheese. Stir in sauteed vegetables, then pour mixture into the crust.

7. Bake for 30-35 minutes, until browned around the edges and cooked through.

8. Let cool in the pan for 30 minutes.

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