Breakfast: Scrambled Eggs Delight

Scrambled eggs with vegetables, cheese and turkey sausage.

This recipe includes superfoods such as:

Asparagus

Health benefits of Scrambled Eggs Delight

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

6 oz turkey sausage, mild
1 cup chopped small red peppers
1 cup chopped small green peppers
3/4 cup chopped small onion
1 cup asparagus
1/3 cup ricotta cheese, part skim
1 tbsp garlic powder
1 tbsp sea salt
1 tsp turmeric
1 tbsp poultry seasoning
2 tbsps black pepper
3 tbsps olive oil
1/2 oz milk, low fat (a tbsp)
1 slice whole wheat bread
1/2 oz apple butter (tsp)
4 large eggs

Instructions

1. Cook mild Italian turkey sausage (like Shady Brooks brand). Break it up as you cook. Place in a large mixing bowl.

2. Chop up vegetables into large chunks. Add oil in a non-stick skillet and sauté with half of the garlic powder, sea salt, turmeric, poultry seasoning and black pepper. Remove from stove and place in a bowl. Don't over cook vegetables as they should be crisp and bright.

3. Whip eggs in a bowl with milk, with the rest of the garlic powder, sea salt, a dash of turmeric, poultry seasoning and black pepper.

4. In the same non-stick skillet add the olive (or other) oil and scramble eggs to liking.

5. Add the ricotta cheese to eggs, mix until it begins to melt, remove form heat.

6. Mix in the sautéed red and green garden peppers, onion, asparagus to egg mix.

7. Place some of the turkey sausage on plate, add some of the eggs mix on top and enjoy!

8. Optional to add a piece of whole wheat extra fiber toast and teaspoon of natural apple butter as well.