Dinner: Asparagus Frittata

Easy to make, quick, and healthy egg frittata with asparagus, potato, onion, garlic.

Prep Time: 5 mins

Cook Time: 20 mins

Total Time: 25 mins

This recipe includes superfoods such as:

Asparagus

Health benefits of Asparagus Frittata

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

7 large eggs
2 oz onions, chopped
1 clove garlic
3 tbsp olive oil
5 small red potatoes, thinly sliced
1 1/2 oz parmesan cheese
10 large asparagus spears

Instructions

1. Roast asparagus to taste.

2. Beat together eggs and 1 oz shredded parmesan, salt and pepper to taste, and rosemary if desired/on hand.

3. Heat olive oil in skillet, and cook garlic (crushed with side of kitchen knife) in it until garlic is softened. This infuses olive oil with garlic flavor, so you can either leave the garlic in, or remove it, depending on preference.

4. Add onions and potatoes to skillet, and cook until potatoes are cooked through and golden brown.

5. Add roasted asparagus and mix to combine. Pour egg mixture on top, and combine again.

6. Cook until bottom of eggs have set up, and top is just beginning to do so.

7. Top with remaining parmesan cheese, and put into oven set to high broil, until eggs are finished cooking and cheese browns (keep an eye on it, this happens very quickly! About 2 minutes).

8. Cool for 3-5 minutes and serve. Enjoy!

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