PCOS and Jicama (Mexican Turnip): A Nutritious Addition to Your Diet
Discover how jicama, a low-glycemic root vegetable, can benefit women with PCOS. Learn about its nutritional value and delicious ways to incorporate it into your diet.
The warm spaghetti in this dish "cooks" the egg mixture to create a silky sauce, just like in a traditional carbonara recipe. Miso paste increases the umami factor and bright broccoli rabe brings freshness to the classic bacon, egg, and cheese combo.
This recipe includes superfoods such as:
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?
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.
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.
Broccoli is a rich source of several essential vitamins and minerals, including:
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.
You might wonder, "How can I add broccoli to my meals?" Here are some ideas:
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.
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.
Miso is extremely nutrient-dense and believed to alkalinize the body and stop the effects of carcinogens in the system.1/4 teaspoon kosher salt, plus more for pasta water
1 pound spaghetti
1 pound broccoli rabe, trimmed and cut into 2-inch pieces
1/2 pound bacon (about 7 slices), cut crosswise into 1/4-inch-thick strips
4 garlic cloves, smashed and peeled
1/4 teaspoon red-pepper flakes
2 large eggs, plus 1 large egg yolk
2 1/2 tablespoons white or yellow miso paste
1 teaspoon coarsely ground black pepper, plus more for serving
1 1/4 cups finely grated Parmigiano-Reggiano (about 1/4 pound), plus more for serving
Set a 6- to 8-quart pot of heavily salted water over high heat; cover and bring to a boil. Meanwhile, heat a large skillet over medium heat. Add bacon and garlic; cook, stirring often, until bacon is crisp and garlic is deep golden brown, 6 to 8 minutes. Remove pan from heat, discard garlic, and pour off all but about 1 tablespoon fat; add red-pepper flakes to skillet and reserve.
Add spaghetti to boiling water, stir quickly, return to a boil, and cook according to package directions. Add broccoli rabe to the boiling water in the last 3 minutes of cooking time (if the stems seem especially thick and tough, add the broccoli rabe in the last 4 to 5 minutes). Cook pasta and broccoli rabe until spaghetti is al dente and rabe is crisp tender; drain in colander.
In a large bowl, whisk together eggs and egg yolk, miso, 1/4 teaspoon salt, and 1 teaspoon coarsely ground black pepper until smooth.
Once the pasta and rabe are drained, heat the skillet with the bacon and fat over medium heat until warmed. Add the pasta mixture and toss with tongs until combined. Transfer the pasta mixture to the bowl with the egg mixture and toss well to coat. Add half the cheese and toss to combine. Add the rest of the cheese and toss until the pasta is coated in a silky, cheesy sauce.
Divide pasta among four bowls, top with more Parmigiano and cracked black pepper, and serve immediately.
Serving Size: 4
Amount Per ONE Serving | ||
---|---|---|
Calories 0 kcal | ||
Fat 0 g | ||
Carbohydrate 0 g | ||
Protein 0 g |
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