Lunch: Sausage, Broccoli Rabe, and Tomato Lasagne

This recipe includes superfoods such as:

Broccoli

Health benefits of Sausage, Broccoli Rabe, and Tomato Lasagne

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

1 1/2 ounces (1/2 cup packed) dried tomatoes (not packed in oil)
1 1/4 cups boiling water
2 large onions, chopped
3 tablespoons olive oil
1 1/2 pounds hot Italian sausage, casings discarded
2 tablespoons unsalted butter
3 tablespoons all-purpose flour
1 cup milk
1 pound broccoli rabe, tough and hollow stems discarded and leaves chopped (about 9 cups)
twelve 7- by 3 1/2-inch sheets dry no-boil lasagne pasta
10 ounces mozzarella, grated (about 2 1/2 cups)
1 1/2 cups Rich Winter Tomato Sauce

Instructions

In a small bowl soak tomatoes in boiling water 30 minutes and drain in a sieve set over a bowl, reserving soaking liquid. Chop tomatoes fine.
In a large non-stick skillet cook onions in 1 1/2 tablespoons oil over moderate heat, stirring, until soft. Add sausage, stirring to break up, and simmer 5 minutes. Discard excess fat.
In a saucepan melt butter over moderately low heat and whisk in flour until smooth. Cook roux, whisking, 3 minutes. Add reserved soaking liquid and milk in a stream, whisking, and salt and pepper to taste and simmer, whisking occasionally, 5 minutes, or until thick. Stir in sausage mixture and tomatoes. Sausage sauce may be made 3 days ahead, cooled completely, and chilled, covered.
In cleaned skillet heat remaining 1 1/2 tablespoons oil over moderately high heat until hot but not smoking and sauté broccoli rabe, stirring, until wilted. Add 1/4 cup water and salt and pepper to taste and simmer, covered partially, until broccoli rabe is crisp-tender and almost all liquid is evaporated, about 2 minutes. Remove skillet from heat and remove lid.
Preheat oven to 375 °F.
Pour 1 cup sausage sauce into a baking dish, 13 by 9 by 2 inches (sauce will not cover bottom completely), and cover with 3 lasagne sheets, making sure they do not touch each other. Stir broccoli rabe into remaining sausage sauce. Spread about 1 1/2 cups sausage broccoli rabe sauce over pasta and sprinkle with 3/4 cup mozzarella . Make 2 more layers in same manner, beginning and ending with pasta. Spread tomato sauce over pasta, making sure pasta is completely covered, and sprinkle with remaining mozzarella.
Cover dish tightly with foil, tenting slightly to prevent foil from touching top layer, and bake in middle of oven 30 minutes. Remove foil and bake lasagne 10 minutes more, or until top is bubbling. Let lasagne stand 5 minutes before serving.