Dinner: Crustless Asparagus Quiche

Classic asparagus quiche without the crust.

Prep Time: 15 mins

Cook Time: 40 mins

Total Time: 55 mins

This recipe includes superfoods such as:

Asparagus

Health benefits of Crustless Asparagus Quiche

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 cup fat free ricotta cheese
1 cup fat free Greek yogurt
2 tbsps bread crumbs
1 tsp herbs d'provance
6 oz mushrooms
4 large eggs
16 oz asparagus
1/2 tsp nutmeg
1/2 tbsp black pepper
1/2 tsp salt

Instructions

1. Preheat oven and baking sheet to 400 °F (205 °C).

2. Spray pie plate or quiche pan with non-stick cooking spray.

3. Steam asparagus stalks and drain well. Reserve 6 stalks; cut the remainder into 1" pieces. Let cool.

4. In non-stick pan with non-stick cooking spray, cook sliced mushrooms until done. Add bread crumbs to mushrooms and stir to coat. Let cool slightly.

5. Mix eggs, ricotta and yogurt to a smooth and creamy texture; add nutmeg, pepper, and salt. Stir to combine.

6. Place mushrooms into pie plate first, evenly distributing to cover bottom of plate. Add asparagus pieces over the mushrooms, evenly distributing. Add egg, ricotta, and yogurt filling mixture over the vegetables. Use 6 reserved asparagus stalks to create a pattern for portion cutting on top. Sprinkle with herb d'provance.

7. Place in oven on top of baking sheet. Bake for 40 minutes or until the top is golden brown and the center is set firmly.

8. Cool and chill before serving. The top will puff up during cooking and fall slightly when cooled.

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