Dinner: Bacon Wrapped Stuffed Pork Tenderloin

This recipe includes superfoods such as:

Broccoli, Spinach

Health benefits of Bacon Wrapped Stuffed Pork Tenderloin

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.

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

Bacon Wrapped Stuffed Pork Tenderloin
◦16 oz. Pork Tenderloin, pounded flat and cut (13oz. after cutting)
◦14 slices Bacon
◦1/2 small Onion
◦2 tsp. Garlic, minced
◦1 tbsp. Olive Oil
◦2 oz. Spinach
◦3 oz. Cream Cheese
◦1/2 tsp. 1/4 tsp. Liquid Smoke
◦1/2 tsp. 1/4 tsp. Dried Thyme
◦1/2 tsp. 1/4 tsp. Dried Rosemasry
◦Salt and Pepper to Taste

Vegetable Saute
◦4 oz. Broccoli, chopped small
◦1/2 Orange Bell Pepper
◦1/2 cup Diced Tomatoes
◦1/2 tsp. Onion Powder
◦1/2 tsp. Garlic Powder
◦Salt and Pepper to Taste

Instructions

1. Preheat your oven to 350F. Cover your pork tenderloin with saran wrap. Use a meat hammer to pound it to about 3/4 inch thick. This will take some time, so be patient and try not to work the meat too much. Otherwise, it will result in stringy bits that end up falling apart.
2. Once you have your meat pounded down, massage it with your hands by pushing it down to thin it out evenly.
3. Cut the excess parts off of the meat to create a square or rectangle.
4. Start by sauteing the onions in 1 tbsp. olive oil over high heat. Once the onions soften, add the garlic and let cook for another minute.
5. Once the garlic is cooked, add spinach and let saute for a moment. Then, add cream cheese.
6. Stir the cream cheese in and add the 1/2 tsp. of the spices (save the other 1/4 tsp. for later). Let sit on the burner while you prep the bacon weave.
7. Make a bacon weave that is the same length as the pork tenderloin square. Mine turned out to be a 7×7 weave or 14 total strips of bacon.
8. Lay the pork tenderloin over the bacon weave and season with salt, pepper, and 1/4 tsp. liquid smoke. Rub the seasoning in. Then, cut the excess bacon on the sides where it is poking out.
9. Spread the onion, garlic, cream cheese, and spinach mixture on to the pork tenderloin. Don’t go too far toward the edges or it will come out as you roll it.
10. Gently roll the pork tenderloin up with the bacon. Add toothpicks into the sides where the bacon pieces end to keep everything in tact. Season with extra salt and pepper to taste and the remaining 1/4 tsp. of spices.
11. Bake the pork tenderloin for 75 minutes.
12. Prep your vegetables. Once you have about 5 minutes left on the cooking of the pork, start to cook them.
13. Sautee the peppers in a dry pan for a few minutes. Once the pork comes out of the oven, feel free to add the excess fat from the pan, then cover the pork and let rest. Add the broccoli and saute until it becomes slightly soft. Then, add the tomatoes and mix together.
14. Serve together for a delicious meal!