Dinner: Frittata Primavera

Italian-style omelet with fresh vegetables, mushrooms and a touch of parmesan cheese.

This recipe includes superfoods such as:

Asparagus, Basil

Health benefits of Frittata Primavera

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

6 large eggs
2 tbsps parmesan cheese
1 dash pepper
2 tbsps fresh basil, chopped fine
1 dash salt
1 tbsp olive oil
1 cup asparagus, sliced in 2" pieces
1/2 clove garlic, minced
1 cup pieces or slices mushrooms
2 medium scallions, sliced thin
1 cup chopped red bell pepper
1/4 oz water

Instructions

1. Sauté garlic, mushrooms, asparagus and bell pepper in olive oil in a medium large skillet for about 4 minutes. Add scallions and sauté another minute.

2. In a medium bowl, mix eggs with a fork until just blended. Add a tablespoon of water, parmesan cheese, salt and pepper and basil.

3. Pour egg mixture over vegetables in skillet. Cook for approximately 4-6 minutes, lifting edges and tilting skillet to allow uncooked eggs to go underneath.

4. Cook until just set. Finish under the broiler for about 1 minute to brown the top a little.

5. Cool for about 5 minutes then cut into 6 wedges.

6. Serve warm or room temperature.

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