Lunch: Coconut Milk Risotto with Asparagus

This recipe includes superfoods such as:

Lemon, Asparagus, Basil

Health benefits of Coconut Milk Risotto with Asparagus

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

8 cups low-sodium vegetable broth
1 1/2 tablespoons coconut oil
1 1/2 tablespoons olive oil
2/3 cup diced yellow onion
1/4 cup plus 2 tablespoons fresh lemongrass, finely chopped
2 teaspoons minced fresh ginger
1 1/2 cups Arborio rice
1/2 cup sweet rice wine
2 cups asparagus, trimmed and cut into 1/2-inch pieces
1 teaspoon dried basil
Few pinches white truffle salt
1 cup coconut milk
Salt

Instructions

Bring the vegetable broth to a simmer in a medium saucepan and maintain it at a simmer while you make the risotto. In a large saucepan, heat the coconut oil and olive oil over medium-high heat. Add the onion, lemongrass and ginger and cook until the onion begins to soften and turn translucent, 5 to 7 minutes. Reduce the heat to medium-low, add the rice and cook for 1 to 2 minutes, stirring to thoroughly coat the rice with oil. Stir in the sweet rice wine and cook until it is completely absorbed. Now begin adding the vegetable broth, about 1/2 cup at a time, allowing each 1/2 cup to be fully absorbed before adding another. Repeat in this way until about 1 cup of the broth remains. Stir the asparagus, basil and truffle salt into the rice. Continue cooking, adding the remaining broth as before, until the broth is completely gone and the rice has become tender and very creamy. (The entire cooking process should take 35 to 40 minutes.) Stir in the coconut milk and cook until fully absorbed, another 1 to 2 minutes. Season with salt and serve immediately.

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