Breakfast: Hunger Buster Low Carb Bacon Frittata

This recipe includes superfoods such as:

Broccoli, Spinach

Health benefits of Hunger Buster Low Carb Bacon Frittata

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

8 Large Eggs
1/2 Cup Half n’ Half
6 Oz. Bacon (pre-cooked and chopped)
1/2 Cup Cheddar Cheese
1 Tbsp. Butter
2 tsp. Dried Parsley
1/2 tsp. Pepper
1/4 tsp. Salt
Sauteed Spinach
Minced Broccoli
Spring Onion

Instructions

1. Preheat oven to 375 F. Make sure your bacon is already cooked and chopped!
2. In a large bowl, mix the eggs and half n’ half.
3. Mix well until eggs are almost scrambled. You still want to have streaks of egg whites.
4. Fold in the bacon, cheese, dried parsley, pepper and salt.
5. Grease the muffin tin with the butter, this recipe makes about 8 frittatas.
6. Pour in the mixture, filling each “cup” about 3/4 of the way.
7. Stick them in the oven for about 15-18 minutes, or until they are puffy and turning a little bit golden on the edges.
8. Remove from the oven and let cool for 1 minute. Remove frittatas from the muffin tray, and eat up!

If you like making things in bulk then this is the breakfast for you. They freeze very well, just toss them in the freezer (seperated) for 2 hours.

You can then put them all together in a ziploc bag. If you need to reheat, put them in the oven at 375 F and warm them through.