Breakfast: Asparagus Mushroom Frittatta

Colorful, nutritious and flavorful breakfast or lunch.

This recipe includes superfoods such as:

Spinach, Asparagus

Health benefits of Asparagus Mushroom Frittatta

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

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

4 oz cottage cheese
4 large eggs
1 tsp ground mustard
0.12 tsp cayenne pepper
1 tbsp hazelnut oil
1/2 lb asparagus
1/2 cup pieces or slices mushrooms
1/2 cup chopped onion
1/2 cup baby spinach
1/2 cup chopped red pepper

Instructions

1. Preheat oven to 400° F (200° C). Chop asparagus into 1/2" pieces and steam for five minute. Set aside.

2. In large bowl, whisk eggs until smooth and incorporate pinch of cayenne, ground mustard. Stir in red pepper and pour into oven proof pan.

3. Over medium-high heat, sauté mushrooms and onion in oil until soft, about five minutes. Add baby spinach in last minute, until it wilts. Stir in asparagus. Mix until spinach wilts.

4. Turning heat down to medium, pour egg mixture over vegetables and cook, not stirring, until edges are set and middle is starts to bubble, about 5-7 minutes.

5. Transfer pan to oven and bake 5-7 minutes, or until eggs are just set, or barely jiggly. Do not overcook!

6. Take out and let sit for 2 minutes, then take a plate and put it over the top of the pan.

7. Flip it upside down, releasing frittatta (unless your pan sticks then just cut wedges out of pan). If browned on bottom, then take another plate and flip it over again for prettier presentation.

8. Serve with tomato slices or salsa.