Lunch: Roasted Asparagus and Tomato Penne Salad with Goat Cheese Recipe | Myrecipes

Recipe by Barbara Lauterbach Make an upscale pasta salad that’s company worthy by combining penne pasta, roasted asparagus, tomato, arugula, herbes de Provence and goat cheese and tossing with a lemony vinaigrette. Serve immediately or cover and chill fo

This recipe includes superfoods such as:

Lemon, Honey, Asparagus

Health benefits of Roasted Asparagus and Tomato Penne Salad with Goat Cheese Recipe | Myrecipes

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.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

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

2 cups uncooked penne or mostaccioli (tube-shaped pasta)
12 asparagus spears
12 cherry tomatoes
4 tablespoons extra-virgin olive oil, divided
3/8 teaspoon kosher salt, divided
1/2 teaspoon black pepper, divided
1 tablespoon minced shallots
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
1 teaspoon dried herbes de Provence
1 1/2 teaspoons honey
1/2 cup pitted kalamata olives, halved
2 cups baby arugula
1/2 cup (2 ounces) crumbled goat cheese

Instructions

Preheat oven to 400 °.
Cook pasta according to package directions, omitting salt and fat; drain and set aside.
Place asparagus and tomatoes on a jelly-roll pan. Drizzle with 1 tablespoon olive oil; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Toss gently to coat; arrange asparagus and tomato mixture in a single layer. Bake at 400 ° for 6 minutes or until asparagus is crisp-tender. Remove asparagus from pan. Place pan back in oven, and bake tomatoes an additional 4 minutes. Remove tomatoes from pan; let asparagus and tomatoes stand 10 minutes. Cut asparagus into 1-inch lengths; halve tomatoes.
Combine shallots and the next 4 ingredients (through honey) in a small bowl, stirring with a whisk. Gradually add remaining 3 tablespoons oil, stirring constantly with a whisk. Stir in remaining 1/8 teaspoon salt and 1/4 teaspoon black pepper.
Place pasta, asparagus, tomato, olives, and arugula in a large bowl; toss. Drizzle juice mixture over pasta mixture; toss. Sprinkle with cheese.

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