Lunch: Celebration of Spring Vegetables: English Peas, Favas, and Asparagus with Mint

Recipe by Peggy Knickerbocker The delicate crunch of this dish makes eating your vegetables a pleasure. Shelling the peas and fava beans is really worth the extra effort.

This recipe includes superfoods such as:

Asparagus

Health benefits of Celebration of Spring Vegetables: English Peas, Favas, and Asparagus with Mint

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 lb. fava beans
1 lb. English Peas
3/4 lb. yellow wax beans
1 lb. asparagus
4 tbsp. extra-virgin olive oil
1 medium onion
2 clove garlic
1/4 c. dry white wine or water
Salt and freshly ground black pepper
1/2 c. mint chiffonade

Instructions

While shelling fava beans, bring small pot of water to a boil. Add shelled favas and cook 2 minutes. Drain, then plunge into ice water to stop cooking and set color. Drain again, then slip skin off each bean with your fingers. Place beans in a small bowl. Set aside.
Shell peas and add to favas. Meanwhile, in a saucepan, bring a few inches of water to a boil. Add wax beans and cook 2 minutes. Drain, then plunge into ice water. Drain again. Set aside.
Prepare asparagus by breaking tough ends off where they give, and then peel each stalk. Cut trimmed asparagus diagonally into 2-inch lengths. Set aside.
Warm 2 tablespoons olive oil in a large skillet over medium-high heat. Add onion and cook until fragrant, about 2 minutes, stirring frequently. Add garlic and cook another minute or so, stirring frequently.
Add remaining 2 tablespoons olive oil and asparagus, turn heat to medium-low, and cook until asparagus are just tender when pierced with a fork, 5 to 7 minutes, depending upon their thickness and freshness. Shake pan to prevent asparagus from sticking.
Add wax beans and stir to incorporate. Add wine or water and gently fold in favas and peas. Season with 1/4 teaspoon salt and 1/4 teaspoon pepper and cook just until favas and peas are warm, about 1 minute. Adjust seasoning, if necessary, before turning onto a warm serving platter. Scatter with mint chiffonade and drizzle with high quality extra-virgin olive oil, if desired.
To make chiffonade: A chiffonade is the result of a slicing technique you can use on any leafy green or herb to produce feathery light strips. The technique is a neat and fast alternative to chopping, which often results in bruised and torn leaves. To make a mint chiffonade, stack 2 large mint leaves so that their spines are aligned. Gently roll them into a scroll-like tube. Hold one end of the tube with fingertips curled under, and with a sharp chef ’s knife in the other hand, slice mint crosswise, as thinly as possible. Fluff strips and use them as garnish or in salads.