Dinner: Betty's Nutty Broccoli and Cauliflower with Cheese Sauce

Betty demonstrates how to make her colorful and tasty broccoli and cauliflower side dish. It has a velvety cheese sauce and is topped with toasted almonds. You might get your non-vegetable-eating kids to try this! Please subscribe: http://www.youtube.com/bettyskitchen Nutty Broccoli and Cauliflower with Cheese Sauce 16 oz. frozen broccoli cuts 16 oz. frozen cauliflower 2 medium-sized pots with 1 inch of boiling water cheese sauce (can be found under Betty's Creamy Cooktop Macaroni and Cheese Recipe) 1/4 cup sliced almonds 1/2 tablespoon margarine Make the cheese sauce (according to instructions found at "Betty's Creamy Cooktop Macaroni and Cheese Recipe") and keep it warm over a warmer burner on the stove. Melt the 1/2 tablespoon margarine and very lightly toast the almonds in a small skillet. Remove from heat immediately when they begin to turn color, and place them on a plate with paper toweling to absorb excess margarine. Now, cook your vegetables. Place 16 oz. frozen broccoli cuts in a pot with 1 inch rapidly boiling water; also, place the 16 oz. cauliflower in a second pot with 1 inch rapidly boiling water. Bring both pots back up to a boil, and cook about 6 minutes, until done, but still brightly colored and a little crunchy. (They will continue to cook.) When the vegetables are done, pour each through a colander and place colander back on top of the individual pots used. Next, carefully remove the broccoli and cauliflower from their pots to a serving bowl, alternating between a couple of spoons of broccoli and a couple of spoons of cauliflower, making them interspersed nicely until you finish filling the serving bowl. Now, pour your warm cheese sauce in a strip across the top of the mixed broccoli and cauliflower (as much cheese sauce as you want to use). Sprinkle the toasted almonds on top of the cheese sauce. This is a beautiful, elegant vegetable dish that I think you will enjoy! Menu suggestion: Serve with Betty's Crock Pot Roast Pork with Gravy, some instant butter and garlic mashed potatoes (made according to package instructions), frozen individual yeast rolls (that you just heat in the oven about 10 minutes before serving), and a nice fruit-flavored beverage. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NEW Cookbook:  "Betty's Kitchen Cookbook:  2013 Recipes" (c) 2014 Also available:  "The Betty's Kitchen Collection:  Second Edition" (c) 2013 *Both can be ordered from http://www.amazon.com or http://www.createspace.com ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Betty's Website:  http://www.bettyskitchen.us ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Other places to watch Betty's Kitchen: Facebook:  https://www.facebook.com/pages/bettyskitchen/166973502092 Pinterest:  http://www.pinterest.com/bettyskitchen/bettyskitchen/ Twitter:  https://twitter.com/Myshine Google :  https://plus.google.com/108882445101872897307/posts ifood.tv:  http://www.ifood.tv/bettyskitchen Roku:  http://www.rokuguide.com/channels/betty's-kitchen​

This recipe includes superfoods such as:

Broccoli

Health benefits of Betty's Nutty Broccoli and Cauliflower with Cheese Sauce

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

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Instructions

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