Lunch: Crispy Rolls of Asparagus with Prosciutto and Parmesan

This recipe includes superfoods such as:

Lemon, Asparagus

Health benefits of Crispy Rolls of Asparagus with Prosciutto and Parmesan

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

5 to 6 stalks asparagus, peeled and trimmed
Freshly squeezed juice of 1 lemon
Salt and freshly ground pepper
6 to 8 slices of prosciutto (8- by 3-inches)
5 to 6 sheets phyllo dough
2 tablespoons unsalted butter, melted
1/2 cup freshly grated Parmesan cheese
4 pinches of freshly ground nutmeg

Instructions

Preheat the oven to 400 ° F. Prepare an ice-water bath in a large bowl. Bring a pot of salted water to a boil. Add the asparagus and cook until slightly tender but still very green, about 30 seconds. Gently lift the asparagus out and put in the ice-water bath to cool. Drain and pat dry.
Season each asparagus stalk with salt and pepper. Using about 1 1/2 slices prosciutto for each asparagus stalk, tightly wrap each stalk in the prosciutto.
Place a sheet of phyllo on a work surface. Brush with melted butter and sprinkle with Parmesan, nutmeg, salt and pepper. Place an asparagus wrapped in prosciutto along the shorter edge of the dough. Tightly wrap the asparagus in the phyllo and trim off any leftover dough. Repeat with the remaining asparagus. Brush each roll with butter and sprinkle with or roll them in Parmesan. Place the rolls on a greased baking sheet and bake for 5 to 7 minutes, until golden brown. Cut each roll at an angle into 8 pieces and serve immediately.

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