PCOS Meal Planner

Lunch: Broccoli Rabe, Sausage and Pesto Pasta

This recipe includes superfoods such as:

Broccoli, Lemon, Nuts

Health benefits of Broccoli Rabe, Sausage and Pesto Pasta

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.

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. 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.

Ingredients

Kosher salt and freshly ground black pepper
2 bunches broccoli rabe, tough stems and leaves discarded (about 8 ounces)
1/2 cup loosely packed fresh parsley leaves
1/4 cup toasted pine nuts, plus more for garnish
1 teaspoon lemon juice
2 cloves garlic
1/2 cup extra-virgin olive oil
1/2 cup freshly grated Parmigiano-Reggiano, plus more for garnish

Instructions

For the broccoli rabe pesto: Fill a large pot with water, add a pinch of salt and bring to a boil; prepare a bowl of ice water. Add the broccoli rabe to the boiling water and cook until bright green, 3 to 4 minutes. Plunge the broccoli rabe into the bowl of ice water and leave it to cool completely for 5 minutes. Save the hot boiling water for cooking the pasta later. Remove the broccoli rabe from the ice water, squeeze out excess water and drain well on a kitchen towel-lined plate. Transfer it to a food processor and add the parsley, pine nuts, lemon juice, garlic and salt and pepper to taste. Put on the lid and start pureeing the mixture while slowly drizzling in the olive oil. Transfer the pesto to a bowl and stir in the Parmesan. For the pasta: Bring the broccoli rabe water back to a boil. Cook the pasta in the boiling water according to the package instructions. While the pasta cooks, heat 2 tablespoons olive oil in a 12-inch pan over medium heat. Add the sausage and cook until brown, 6 to 7 minutes. Deglaze the pan with 1/4 cup of the pasta water. Add the remaining 2 tablespoons olive oil to an 8-inch saute pan and allow it to get hot over medium heat. Add the fresh breadcrumbs and cook until golden brown and crispy, 4 to 5 minutes; set aside. Reserve about 3/4 cup of the starchy pasta cooking water, then drain the pasta and put it back in the same pot. Add the sausage, pesto and a touch of the starchy water to loosen it. Toss well to make sure the pasta is well coated and transfer it to a serving platter. Scatter the golden crispy breadcrumbs all over the top. Garnish with more toasted pine nuts and Parmesan as desired.
NotesThe pesto can be made a few hours in advance. Just cover with plastic wrap and pop it in the fridge until ready to use.

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Broccoli Rabe, Sausage and Pesto Pasta

Nutrition Facts

Serving Size: 6

Amount Per ONE Serving
Calories 0 kcal
Fat 0 g
Carbohydrate 0 g
Protein 0 g

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