Lunch: Spicy Jerk Vegetables with Yogurt-Scallion Sauce

Recipe by Grace Parisi Spicy, fresh, and satisfying, these make a spectacular vegetarian main course.

This recipe includes superfoods such as:

Asparagus

Health benefits of Spicy Jerk Vegetables with Yogurt-Scallion Sauce

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 tbsp. ground allspice
1 tbsp. onion powder
1 tsp. freshly ground nutmeg
1 tsp. dried powdered ginger
1 tsp. garlic powder
1/2 tsp. cayenne or ground dried habanero
1 1/2 tbsp. dried thyme
kosher salt
Freshly ground pepper
1 3/4 c. extra-virgin olive oil
3 large portobello mushrooms
1 lb. oyster mushrooms
1/2 lb. shiitake mushrooms
1 fennel bulb
2 red bell peppers
1 1/2 lb. eggplant
1 lb. asparagus
8 whole scallions
1/2 c. minced scallions
1 large sweet onion
2 c. plain fat-free Greek yogurt
1/4 c. freshly squeezed lime juice
Grilled bread

Instructions

Mix the spices, herbs, and 1 tablespoon each of salt and pepper with 1 1/2 cups of the oil. In a very large bowl, combine the mushrooms, fennel, red peppers, eggplant, asparagus, and whole scallions and gently toss with most of the seasoned oil. Brush the onion slabs with the remaining seasoned oil.
Light a grill and oil the grate. Working in batches, grill the vegetables over moderately high heat, turning, until tender and charred, 10 minutes per batch. Arrange the vegetables on a platter and keep warm.
In a small bowl, whisk the yogurt with the minced scallions, lime juice, and remaining 1/4 cup of oil. Serve the vegetables with the yogurt sauce and grilled bread. Looking for vegetable recipes? Try our best asparagus recipes, eggplant recipes, or zucchini recipes.

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