Lunch: Roasted Asparagus and Baby Artichokes Recipe | MyRecipes

Recipe by Adam Hickman To get a head start, prepare the recipe through step 2 up to two days in advance. Shortly before serving, place asparagus on pan with roasted asparagus, and proceed with step 3.

This recipe includes superfoods such as:

Lemon, Asparagus, Nuts

Health benefits of Roasted Asparagus and Baby Artichokes Recipe | MyRecipes

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

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.

Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

20 baby artichokes (about 2 1/2 pounds)
5 thin lemon slices
1 1/2 tablespoons olive oil, divided
1 pound asparagus, trimmed and cut into 2-inch pieces
2 tablespoons butter, melted
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon fresh lemon juice
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 1/2 tablespoons pine nuts, toasted

Instructions

Place a large baking sheet in oven. Preheat oven to 450 °. (Leave baking pan in oven as it heats.)
Cut off top third of each artichoke. Trim stem to within 1 inch of base; peel stem. Remove bottom leaves and tough outer leaves, leaving tender middle and bottom. Cut each artichoke in half lengthwise. Place artichokes, lemon slices, and 1 tablespoon oil in a bowl; toss to coat. Arrange mixture in a single layer on hot baking sheet. Roast at 450 ° for 15 minutes or until almost done and beginning to brown, stirring well after 10 minutes.
Toss asparagus with remaining 1 1/2 teaspoons oil. Stir asparagus into artichoke mixture. Roast at 450 ° for 10 minutes or until tender, stirring after 5 minutes.
Place vegetable mixture in a large bowl. Add butter and next 4 ingredients (through pepper); toss gently to combine. Sprinkle evenly with pine nuts.