Lunch: Cheesy Asparagus Pesto Pasta

Kick up a classic with a quick and easy recipe for homemade asparagus pesto pasta.

This recipe includes superfoods such as:

Lemon, Asparagus, Nuts

Health benefits of Cheesy Asparagus Pesto Pasta

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.

Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

1 pound asparagus, ends trimmed
1/4 cup pine nuts, toasted
1/3 cup shredded Parmesan cheese, plus more for serving
2 large cloves garlic, roughly chopped
1 Tablespoon fresh lemon juice
1/2 teaspoon salt
1/8 teaspoon fresh black pepper
1/2 cup olive oil
1 pound uncooked pasta

Instructions

Bring a large pot of salted water to a boil.
Slice the asparagus into 2-inch pieces and add them to the boiling water for 1 minute then remove them and immediately rinse them under cold water. (Keep the pot of salted water at a boil.)
Reserve some of the tips of the asparagus to use as garnish. Add the rest of the asparagus to a blender, along with the toasted pine nuts, Parmesan cheese, garlic, lemon juice, salt and pepper. Blend the ingredients for 10 to 15 seconds, then with the blender still running, slowly stream in the olive oil until it’s fully incorporated and the mixture is well-blended, scraping down the sides as needed. Transfer the pesto to a bowl and season it with salt and pepper to taste.
Add the pasta to the boiling salted water and cook until al dente. Transfer the pasta to a large serving bowl, add the pesto and reserved asparagus spears, tossing to combine. Garnish with Parmesan cheese and serve.

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