Lunch: Penne with Salmon and Asparagus

A tarragon-infused broth and sautéed shallot add zip to this classic seafood and vegetable combination.

This recipe includes superfoods such as:

Salmon, Asparagus

Health benefits of Penne with Salmon and Asparagus

Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflammation, and support overall well-being.

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 package penne rigate or bow-tie pasta
salt
3 tsp. olive oil
1 lb. medium asparagus
1/4 tsp. coarsely ground black pepper
1 large shallot
1/3 c. dry white wine
1 c. reduced-sodium chicken broth
1 piece salmon fillet
1 tbsp. chopped fresh tarragon leaves

Instructions

In large saucepot, prepare pasta in boiling salted water as label directs.
Meanwhile, in 12-inch skillet, heat 2 teaspoons olive oil over medium-high heat until hot. Add asparagus, pepper, and 1/2 teaspoon salt, and cook 5 minutes or until asparagus is almost tender-crisp. Add shallot and remaining 1 teaspoon olive oil; cook 2 minutes longer, stirring constantly. Add wine; heat to boiling over high heat. Stir in chicken broth and heat to boiling. Place salmon slices in skillet; cover and cook until salmon turns opaque, 2 to 3 minutes. Remove skillet from heat; stir in tarragon.
Drain pasta; return to saucepot. Add asparagus mixture; toss well.

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