Lunch: Grilled Flank Steak with Corn, Tomato, and Asparagus Salad

Recipe by Mark Fuller Mark Fuller prepares this steak in the spring and summer to showcase the Pacific Northwest's iconic Walla Walla onions and morel mushrooms. The tomato-and-asparagus salad he serves alongside the beef would be wonderful all on its ow

This recipe includes superfoods such as:

Honey, Asparagus, Basil

Health benefits of Grilled Flank Steak with Corn, Tomato, and Asparagus Salad

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

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 1/2 c. dry red wine
1/2 c. Dijon mustard
1/4 c. packed dark brown sugar
8 clove garlic
3 large shallots
2 tbsp. Chopped flat-leaf parsley
1 tbsp. chopped thyme
kosher salt
Freshly ground pepper
2 flank steaks
2 tbsp. cider vinegar
1 tbsp. honey
6 oz. cherry tomatoes, preferably Sweet 100 tomatoes
1/4 small sweet onion, such as Walla Walla
6 oz. thin asparagus
2 ear corn
1 tbsp. extra-virgin olive oil
6 basil leaves
1 tbsp. unsalted butter
6 oz. fresh large morel mushrooms (or a scant 1/2 ounce dried morels reconstituted in boiling water for 10 minutes)

Instructions

In a large glass baking dish, whisk the red wine, mustard, brown sugar, garlic, shallots, parsley, thyme, 1 tablespoon of salt, and 1 teaspoon of pepper. Add the steak and turn to coat. Let stand at room temperature for 2 hours or refrigerate for up to 8 hours.
Meanwhile, in a medium bowl, whisk the cider vinegar and honey. Add the tomatoes and onion and toss. Let stand for 1 hour.
Light a grill. Coat the asparagus and corn with olive oil and season with salt and pepper. Grill over moderately high heat, turning occasionally, until tender and browned in spots, about 3 minutes for the asparagus and 6 minutes for the corn. Transfer to a work surface; when cool enough to handle, cut the asparagus into pieces and cut the corn from the cobs. Add the asparagus, corn, and basil to the tomatoes and toss.
Remove the steak from the marinade and pat dry with paper towels; season lightly with salt and pepper. Grill the steak, turning once, until medium-rare, about 10 minutes total. Transfer the steak to a work surface and let rest for 10 minutes.
Meanwhile, in a skillet, melt the butter. Add the morels and cook over moderately high heat until browned, about 3 minutes. Season with salt and pepper.
Thinly slice the steak against the grain and transfer to plates. Season the tomato salad with salt and pepper and spoon alongside the steak. Top the steak with the morels and serve.

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