Dinner: Beef with Asparagus and Mushrooms

Sophisticated steak and vegetables with wood scented rosemary resulting in deep full flavor.

Prep Time: 15 mins

Cook Time: 15 mins

Total Time: 30 mins

This recipe includes superfoods such as:

Lemon, Asparagus

Health benefits of Beef with Asparagus and Mushrooms

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 dash pepper
4 tsps crushed rosemary
1 dash salt
2 tbsps extra virgin olive oil
1 tbsp lemon zest
16 oz asparagus, cut into 2" pieces
4 cloves garlic, minced
1 lb white mushrooms, sliced
1 small onion
24 oz London broil beef steak, 1" thick

Instructions

1. Score both sides of the steak in diamond pattern by carefully making 1/8" deep diagonal cuts with a sharp knife at 1" intervals.

2. Rub half of the garlic and 2 teaspoons of the rosemary into both sides of meat and season with salt and pepper.

3. Heat a tablespoon of the oil in a large non-stick skillet over medium heat.

4. Add steak and cook, turning once, about 4 minutes per side for medium rare (add more time if you prefer). Transfer to a plate and loosely cover with foil to keep warm.

5. Heat remaining oil in the same skillet. Add onion and cook stirring often, for 2 minutes. Add remaining garlic and cook, stirring constantly, until fragrant, about 30 seconds.

6. Add asparagus and mushrooms and cook, stirring often, until asparagus is crisp and tender and almost all the liquid has evaporated, about 5 minutes. Stir in lemon zest and remaining rosemary; season to taste with salt and pepper.

7. Cut steak into thin slices and serve with the vegetables.

8. Note: based on recipe from South Beach Diet Book Quick & Easy Cookbook.

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