Dinner: Broccoli Wild Rice Casserole

This recipe includes superfoods such as:

Crimini Mushrooms, Broccoli

Health benefits of Broccoli Wild Rice Casserole

Crimini mushrooms are a tasty way of loading up on vitamins B2. Vitamin B2 plays an integral role in normal thyroid function and metabolism, which is vital for those with PCOS, as those with the disorder also tend to have a thyroid that doesn’t produce sex hormone-binding globulin (SHBG) in sufficient quantities (Reference: http://www.thyroiduk.org.uk/tuk/treatment/vitamins.html). Getting sufficient Vitamin B2 allows androgen and testosterone to be better restrained, preventing them from causing a whole host of undesired symptoms from thinning scalp hair to acne.

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

2 cups Uncooked Wild Rice
10 cups Low-sodium Chicken Broth, More If Needed For Thinning
3 heads Broccoli, Cut Into Small Florets
1 pound White Button Or Crimini Mushrooms, Finely Chopped
1/2 cup (1 Stick) Butter
1 whole Medium Onion, Finely Diced
2 whole Carrots, Peeled And Finely Diced
2 stalks Celery, Finely Diced
4 Tablespoons All-purpose Flour
1/2 cup Heavy Cream
1 teaspoon Salt, More To Taste
1 teaspoon Black Pepper
1 cup Panko Breadcrumbs

Instructions

Add the wild rice into a medium saucepan with 5 cups of the chicken broth. Bring it to a boil over medium high heat, then reduce the heat to low and cover the pan. Cook the rice until it has just started to break open and is slightly tender, about 35 to 40 minutes Set it aside.
Meanwhile, blanch the broccoli by throwing the florets into boiling water for 1 1/2 to 2 minutes, until bright green and still slightly crisp. Immediately drain the broccoli and plunge it into a bowl of ice water to stop the cooking process. Remove it from the ice water and set it aside.
Heat a large pot over medium-high heat, then melt 6 tablespoons of the butter. Add the onions and the mushrooms and cook, stirring them occasionally, for 3 to 4 minutes, or until the liquid begins to evaporate. Add the carrots and celery and cook for 3 to 4 minutes, until the vegetables are soft and the mixture begins to turn darker in color.
Sprinkle the flour on the vegetables and stir to incorporate it, then cook for about a minute. Pour in the remaining 5 cups of broth and stir to combine. Bring the mixture to a gentle boil and allow it to thicken, about 3 minutes. Pour in the heavy cream, stirring to combine. Let the mixture cook until it thickens. Season with the salt and pepper, then taste and adjust the seasonings as needed.
Add half the cooked rice to the bottom of a 2-quart baking dish, then lay on half the broccoli. (You can do one layer of each or two layers of each. Using a ladle, scoop out the vegetable/broth mixture and spoon it evenly all over the top. Continue with the rest of the sauce, totally covering the surface with vegetables.
Melt the remaining 2 tablespoons of butter, then pour it into a separate bowl with the panko breadcrumbs. Toss the mixture together to coat the breadcrumbs in butter, then sprinkle the breadcrumbs all over the top.
Cover with foil and bake the casserole for 20 minutes, then remove the foil and continue baking for 15 minutes or until golden brown on top. Sprinkle on the parsley after you remove it from the oven.