Lunch: Asparagus Quinoa with Fried Egg

Recipe by Judy Kim Make Meatless Monday great again.

This recipe includes superfoods such as:

Lemon, Asparagus

Health benefits of Asparagus Quinoa with Fried Egg

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet.

Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. This is particularly beneficial for women with PCOS, as they often experience insulin resistance, leading to elevated blood sugar levels and potentially contributing to weight gain and metabolic complications. By improving insulin sensitivity, asparagus can help manage these symptoms more effectively.

Furthermore, asparagus is a great source of dietary fiber, which plays a key role in maintaining a healthy digestive system. Fiber helps regulate blood sugar levels by slowing the absorption of sugar, offering another layer of support for insulin resistance. Additionally, the high fiber content in asparagus can aid in weight management, an important aspect for those with PCOS, as maintaining a healthy weight can help reduce the severity of the condition's symptoms.

Asparagus also contains a unique compound called inulin, a prebiotic that promotes digestive health by supporting the growth of beneficial gut bacteria. A healthy gut microbiome is crucial for overall health and can have a positive impact on the management of PCOS by improving digestion, nutrient absorption, and possibly even hormonal balance.

Incorporating asparagus into the diet can be both easy and delicious. It can be grilled, roasted, steamed, or added to salads, omelets, and stir-fries. Its versatility and nutritional profile make asparagus an invaluable superfood for those looking to manage PCOS symptoms through a healthy and balanced diet. By contributing to better insulin sensitivity, weight management, and digestive health, asparagus offers a natural way to support the body in dealing with the challenges of PCOS.

Ingredients

1 c. quinoa
kosher salt
1 bunch asparagus, trimmed and chopped into rounds
1 c. panko (Japanese bread crumbs)
1 garlic clove, grated
1/4 c. chopped parsley, plus more for garnish
1 tsp. lemon zest
extra-virgin olive oil
8 eggs
Freshly ground black pepper
Sea salt, for garnish
Hot sauce, for serving

Instructions

In a medium pot, cook quinoa according to package instructions. During last minute of cooking time add pinch of salt and asparagus. Turn off heat and keep warm.
In a small bowl mix together panko, garlic, parsley, lemon zest, and 1/4 teaspoon salt. Add 2 tablespoons olive oil.
In a large 12" skillet over medium-low add half the panko mixture. Lightly toast, about 30 seconds. Using a rubber spatula make 4 wells in the breadcrumbs. Crack eggs one at a time into a bowl and gently transfer eggs into each well without cracking the yolks.
Bring heat to medium-high and cover pan partially until eggs have a crispy edge, whites are set and yolks are slightly runny, about 3 minutes. Transfer eggs to a plate and repeat for remaining eggs.
Serve eggs and breadcrumbs over asparagus quinoa. Garnish with parsley and sprinkle of sea salt. Optional to serve with your favorite hot sauce.