Artichoke & Caper “Risotto”

Artichoke & Caper “Risotto”

Get ready to embark on a mouthwatering journey that nourishes both your taste buds and hormones with our irresistible Artichoke and Caper “Risotto” from our Metabolic Rehab program! This flavorful dish is not only a feast for your senses but also a powerhouse of benefits:

  1. Brown Rice: The complex carbohydrates in brown rice help regulate blood sugar levels, which in turn can aid in maintaining hormonal balance. Of all the grains, when soaked, rice seems to be the most easily digested. Additionally, brown rice is rich in fiber, which supports healthy digestion and detoxification – crucial for hormone health.
  2. Ghee: Ghee, or clarified butter, is a good source of healthy fats that support hormone production. It also has anti-inflammatory properties, which can help alleviate hormonal imbalances caused by inflammation.
  3. Swiss Chard: This nutritious green is particularly rich in magnesium, a mineral that plays a key role in the production and regulation of hormones.
  4. Artichokes: Artichokes are high in fiber and antioxidants, which help detoxify the liver . A healthy liver is essential for hormone balance, as it breaks down excess hormones and removes them from the body.
  5. Capers: Capers are a good source of vitamin K and antioxidants, both of which support hormone health. They also have anti-inflammatory properties, which can help reduce inflammation and balance hormone levels.
  6. Bone Broth (or Vegetable Broth): Both bone broth and vegetable broth provide essential minerals that support hormone health, like calcium, magnesium, and potassium. Bone broth, in particular, contains collagen and amino acids that help maintain a healthy gut lining, which is crucial for hormone balance.
  7. Parsley: Parsley is rich in vitamins A, C, and K, which all support hormone balance. It also helps detoxify the liver and kidneys, further promoting hormone health.
  8. Garbanzo Beans: Adding garbanzo beans, also known as chickpeas, can provide extra protein and fiber, which are essential for hormonal balance. They are also a good source of B vitamins, which play a vital role in hormone synthesis and regulation.

Overall, this Artichoke and Caper “Risotto” is a tasty and nutritious meal that can support hormone health and balance, making it a great addition to your hormone-friendly meal plan!

INGREDIENTS 

  • 2 cups bone broth 
  • 1 cup short grain brown rice 
  • 2 tablespoons ghee 
  • 1 shallot, thinly sliced 
  • 3 cloves garlic, minced 
  • 1 bunch Swiss chard, cut into ribbons 
  • 1 jar of artichoke hearts, drained 
  • 2 tablespoon capers 
  • 1 handful chopped parsley 
  • salt and pepper 

Combine the vegetable broth and rice in a small pot over high heat. When the broth comes to a boil, turn heat down to a simmer and cover. Cook until all the liquid has been soaked in the rice for about 45 minutes. 

While rice cooks, heat 2 tablespoons of ghee in a sauté pan and cook shallots until melted, about 8 minutes. Add garlic and swiss chard and cook for 5 more minutes. Add artichokes and capers and cook for 2 more minutes. 

Combine the rice, Swiss chard mixture and parsley in a bowl. Season with salt and pepper. 

For added protein you can add a can of garbanzo beans. 

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