Lunch: Low Carb Broccoli, Cheddar & Bacon Chowder

This recipe includes superfoods such as:

Broccoli

Health benefits of Low Carb Broccoli, Cheddar & Bacon Chowder

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

8 Slices Chopped Bacon (or 6 Slices Thick Cut)
3-4 Cups Roasted Broccoli
1/2 Chopped Onion
2 Cups Shredded Cheddar Cheese
2 Cups Chicken Broth
2 Cups Calorie Countdown (or any low-carb milk)
1/4 Cup Shredded Parmesan cheese
2 Tbsp. Butter
2 Tbsp. Coconut Flour
1/2 cup Heavy Cream
2 tsp Minced Garlic
1/2 tsp. Salt
1/4 tsp. Cayenne pepper

Instructions

1. In a large pot start to crisp some bacon over medium heat.
2. While the bacon is cooking, chop up 1/2 of an onion.
3. Once the bacon is crisp, remove it from the pan. Let it dry off on some paper towels, and remove ALL BUT 3 Tbsp. of grease from the pan.
4. Add your butter to the pan, allowing it to fry in the grease.
5. Add your onions and let them saute for about 4-5 minutes.
6. Add your garlic into the pan and allow it to be sauteed also.
7. After the onions become translucent, stir in your coconut flour. This will soak up all the fats and create a roux.
8. It should become a pretty dry mixture. Allow this to cook for about 1 minute.
9. While it is cooking, measure out 2 cups of low carb milk (Calorie Countdown), and 1/2 cup of heavy cream.
10. Add only about 1/4 of your milk and cream and stir it in well.
11. Once it starts to bubble, add in 1/2 of your remaining milk and cream. Stir well.
12. Add the rest of your milk and cream into your pot and stir well. Reduce the heat to medium low.
13. Measure out 2 cups of cheddar cheese and 1/4 cup of parmesan cheese.
14. Add it to your chowder and mix it in well.
15. Let your chowder simmer for about 2-3 minutes.
16. Add your roasted broccoli into the chowder.
17. Mix your broccoli into the chowder well, let it simmer for about 2 minutes more.
18. Add your bacon into the chowder and mix it in well.
19. Let this simmer for about 5 minutes.
20. Now it’s time to use the immersion blender.
21. Blend the chowder for as long as it takes. You want a pretty chunky consistency, but not too chunky.
22. Add all of your chicken broth and stir it in well.
23. Add your cayenne pepper and also mix it in well. You can use the immersion blender a second time to make sure everything is thoroughly combined.
24. Let this simmer for 20-30 minutes. Every 5 minutes the chicken broth will start to raise to the top. Make sure you stir it in again.
25. After 20-30 minutes it will have reduced some, becoming very creamy.
26. Serve it up and enjoy! Garnish with extra bacon if you’d like