Lunch: Rustic Vegetable Tart Recipe | Myrecipes

This recipe includes superfoods such as:

Asparagus

Health benefits of Rustic Vegetable Tart Recipe | Myrecipes

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 1/2 cups all-purpose flour
1/2 cup fine cornmeal or polenta
1 teaspoon salt
2 tablespoons chopped chives
4 tablespoons cold unsalted butter, cut into small pieces
4 tablespoons cold vegetable shortening
1/4 cup plus 2 tablespoons ice water
4 pounds fava beans in the shell
3/4 pound thin asparagus, trimmed
3 tablespoons extra-virgin olive oil, plus more for brushing
10 large garlic cloves, thinly sliced
2 bunches scallions, thinly sliced
Salt and freshly ground pepper
1 cup shredded Gruyère

Instructions

In a food processor, combine the flour, cornmeal, salt and chives and process to blend. Add the butter and pulse a few times until the pieces are the size of small peas. Add the shortening and pulse a few times. Sprinkle the ice water over the mixture and pulse until the dough barely comes together. Scrape the dough onto a lightly floured work surface and knead to form a ball. Flatten the ball into a disk, wrap in plastic and refrigerate for 1 hour, or until firm.
Remove the favas from the pod. Fill a large skillet halfway with salted water and bring to a boil. Add the favas and blanch. Using a slotted spoon, transfer the favas to a baking sheet. Let cool slightly, then peel. Add the asparagus to the boiling water and cook until just tender, about 3 minutes. Drain and transfer to the baking sheet to cool. Cut the asparagus into 1-inch pieces.
Wipe out the skillet and heat the 3 tablespoons of olive oil. Add the garlic and cook over low heat, stirring, until golden, 1 1/2 minutes. Add the scallions and cook over moderate heat until softened, 2 minutes. Add the favas and asparagus and cook until heated through, about 2 minutes. Season with salt and pepper. Let cool.
Preheat the oven to 400 °. On a floured work surface, roll out the pastry to a 14-inch round, about 1/8 inch thick. Roll the pastry around the rolling pin and carefully transfer to a parchment paper–lined baking sheet. Scrape the vegetable mixture into the center of the pastry, leaving a 1 1/2-inch border all around. Fold the edges up over the filling and scatter Gruyère on top. Brush the edges with olive oil. Bake the tart on the bottom rack of the oven for about 30 minutes, until the crust is crisp on the bottom and golden brown. Let the tart cool to warm. Cut into wedges and serve.

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