Lunch: Crab, Avocado, and Asparagus Salad

Recipe by Melissa Rubel This mix of greens — including asparagus, a source of folate and vitamin K — makes this crab salad ultranutritious.

This recipe includes superfoods such as:

Lemon, Asparagus, Basil

Health benefits of Crab, Avocado, and Asparagus Salad

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 lb. thick asparagus
7 tbsp. extra-virgin olive oil
3 tbsp. fresh lemon juice
6 medium basil leaves
1 small shallot
1/2 c. flat-leaf parsley leaves
kosher salt and freshly ground pepper
3 1/2 oz. pea shoots
1/4 c. salted roasted pistachios
1 lb. jumbo lump crabmeat
2 Hass avocados

Instructions

Bring a saucepan of salted water to a boil. Fill a bowl with ice water. Cut off 1 inch of asparagus tips and cut each tip in half lengthwise. Using a peeler or mandoline, shave asparagus spears lengthwise. Blanch asparagus tips and strands in boiling water until just heated through, 10 seconds. Drain and transfer to ice water to chill; drain well. Pat dry and transfer to a bowl.
In a blender, blend oil, lemon juice, basil, shallot, and 1/4 cup parsley. Season dressing with salt and pepper.
Add pea shoots, pistachios, and the remaining 1/4 cup parsley leaves to asparagus. Toss with half dressing and season with salt and pepper. Add crab, avocado, and remaining dressing, toss gently, and serve at once.

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