Lunch: Vegetable Ramekins Recipe

This recipe includes fertility superfoods such as:

Broccoli, Nuts, Walnuts

Health and fertility benefits of Vegetable Ramekins Recipe

Broccoli is one of the non-starchy vegetables that has a very low glycemic index (GI), which is beneficial for reducing blood sugar levels. Broccoli is also a source of DIM (Diindolymethane). Diindolymethane is very effective in reducing the testosterone levels in the body, an action that would automatically curb male dominant features and regulate the estrogen levels in the system. Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity. Walnuts are low on the glycemic index. What’s more, they also lower the glycemic index of other foods that you eat in conjunction with these nuts. Any kind of nuts provide a healthy source of fat and a great way to encourage PCOS weight loss.

Ingredients

1 small zucchini or yellow summer squash, halved and cut into 1/2-inch slices
1/4 cup chopped green pepper
1/3 cup broccoli florets
1 medium carrot, julienned
1 medium potato, peeled, cooked and cubed
2 tablespoons butter
2 tablespoons all-purpose flour
3/4 cup 2% milk
1/4 teaspoon garlic salt
1/8 teaspoon coarsely ground pepper
1/4 cup shredded cheddar cheese
1 tablespoon minced fresh parsley
1 tablespoon chopped walnuts

Instructions

In a large saucepan over medium heat, cook the squash, green pepper, broccoli and carrot in boiling water until crisp-tender; drain. Stir in the potato.
Spoon into two greased ovenproof 10-oz. custard cups or casseroles. In a small saucepan, melt butter; stir in flour, milk, garlic salt and pepper until smooth. Cook for 2-3 minutes, gradually adding the cheese in small amounts; cook and stir until cheese is melted.
Pour over vegetables. Sprinkle with parsley and walnuts. Bake, uncovered, at 350 ° for 20-25 minutes or until sauce is bubbly.

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