Dinner: Sesame Shrimp and Asparagus Stir-Fry

This recipe includes superfoods such as:

Sesame Seeds, Asparagus

Health benefits of Sesame Shrimp and Asparagus Stir-Fry

Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.

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 long-grain white rice, cooked according to package instructions
2 tablespoons reduced-sodium soy sauce
1 tablespoon seasoned rice vinegar
1 tablespoon peeled and grated fresh ginger
1 tablespoon sesame seeds
2 tablespoons vegetable oil
1 pound asparagus, trimmed and cut diagonally into 2-inch pieces
1 pint cherry tomatoes
1 pound large shrimp, cleaned and cooked
1 teaspoon Asian (toasted) sesame oil

Instructions

Meanwhile, in a small bowl, stir together the soy sauce, rice vinegar and ginger. Set aside.
In a 12-inch skillet over medium-high heat, toast the sesame seeds until golden, about 4 minutes. Transfer to a small bowl.
In the same skillet, heat the vegetable oil over medium-high heat until hot. Add the asparagus and cook until tender-crisp, stirring frequently, about 5 minutes. Add the tomatoes and cook 2 minutes, stirring frequently. Stir the soy sauce mixture and shrimp into the asparagus mixture. Cook 1 minute to heat through. Remove the skillet from the heat, and stir in the sesame oil.
To serve, spoon the rice onto 4 dinner plates, top with the shrimp mixture and sprinkle with toasted sesame seeds.
Nutritional information per serving: About 370 calories, 31 g protein, 45 g carbohydrate, 7 g total fat (1 g saturated fat), 221 mg cholesterol, 455 mg sodium, 3 g fiber
Compare calories: Restaurant shrimp stir-fry has 1,058 calories 30 grams of fat. This stir-fry is 370 calories and 7 grams of fat. That's a 688 calorie difference.

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