Side Dish: Cheesy Rice and Veggie Bake

A yummy casserole, that includes some grains, vegetables and dairy. Makes a great side for chicken or pork.

This recipe includes superfoods such as:

Broccoli

Health benefits of Cheesy Rice and Veggie Bake

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 dash pepper
1 dash salt
2 cups broccoli
4 cups water
2 cups rice
4 oz reduced fat cheddar cheese, grated

Instructions

1. Use a casserole dish with a lid, at least 8"around and at least 4"deep.

2. Chop broccoli into smallish parts and if using frozen broccoli, some should still be cut in half.

3. Combine rice (instant style), water, salt and pepper and broccoli in the casserole, and mix to combine.

4. Cook in oven (preferred) uncovered for about 20 minutes at 400 °F (200 °C).

5. Then, stir well. Broccoli should break up and mix nicely into the rice. If not, give it another 5-10 minutes.

6. Once broccoli has mixed in nicely, pat the mixture down with the back of a spoon or spatula, and add the grated cheese evenly over the top of the mixture. Cover, and bake another 10 minutes or until cheese starts to brown.

7. If using a microwave (faster), cook uncovered on high for about 8 minutes , taking out to stir about halfway through. After, stir again and the broccoli should break up into the rice (if not, give it 2-3 minutes cooking time until it does). Once the broccoli has mixed in nicely, pat the mixture down with the back of a spoon or spatula, and add the grated cheese evenly over the top of the mixture. Cover, and cook another 3-5 minutes or until cheese is melted. It's better baked in the oven, but does take longer. The cheese doesn't brown and the consistency tends to be mushier in the microwave, but it still tastes good.

8. Let it stand to cool for about 5 minutes, covered, before serving.

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