Lunch: Roasted Asparagus Salad Recipe | Myrecipes

Add even more color to this beautiful salad by roasting squash, zucchini, carrots, or other favorite veggies with the asparagus.

This recipe includes superfoods such as:

Lemon, Asparagus, Basil

Health benefits of Roasted Asparagus Salad Recipe | Myrecipes

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 1/2 pounds fresh asparagus
1/2 cup olive oil, divided
1 1/2 tablespoons chopped fresh basil, divided
1/2 teaspoon lemon pepper
1/2 teaspoon salt, divided
1/4 cup balsamic vinegar
1 garlic clove, minced
1 cup halved cherry tomatoes (about 1/2 pt.)
1/2 cup chopped red bell pepper
1/4 cup finely chopped red onion
1 head Bibb lettuce, torn into bite-size pieces
1 avocado, sliced

Instructions

Preheat oven to 425 °. Snap off and discard tough ends of asparagus; remove scales with a vegetable peeler, if desired.
Stir together 1 Tbsp. olive oil, 1 1/2 tsp. chopped basil, 1/2 tsp. lemon pepper, and 1/4 tsp. salt in a large bowl.
Add asparagus to olive oil mixture, and toss gently to coat. Place asparagus on a lightly greased baking sheet.
Bake asparagus at 425 ° for 13 to 15 minutes or to desired degree of tenderness. Cool 10 minutes.
Whisk together balsamic vinegar, garlic, and remaining 7 Tbsp. olive oil, 1 Tbsp. basil, and 1/4 tsp. salt.
Toss together tomatoes, bell pepper, onion, and 1 Tbsp. balsamic vinegar mixture.
Arrange lettuce on individual serving plates. Top with tomato mixture and asparagus. Add avocado just before serving. Drizzle with remaining balsamic vinegar mixture.
Note: To make ahead, toss together tomatoes, bell pepper, and onion without dressing. Store these ready-to-use ingredients in an airtight container in the refrigerator up to five hours. The dressing and asparagus can also be made up to eight hours before serving.

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