Lunch: Garden-Style Straw and Hay Pasta with Bagna Cauda Sauce

This recipe includes superfoods such as:

Spinach, Asparagus

Health benefits of Garden-Style Straw and Hay Pasta with Bagna Cauda Sauce

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

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

2 bulbs hardneck garlic (about 24 cloves), cloves separated and skin left on
Sea salt
A couple handfuls each of assorted farm-fresh vegetables: asparagus, baby golden beets, baby carrots, baby zucchini, cauliflower or purple cauliflower, haricots verts, pattypan squash and/or sugar snap peas (1 1/2 to 2 pounds total)
1/4 cup EVOO
Two 2-ounce tins or one 4-ounce jar good-quality flat anchovy fillets, drained
1 pint heavy cream or half-and-half
1/2 stick butter (4 tablespoons)
Freshly ground pepper
8 ounces egg pasta, such as tagliatelle
8 ounces spinach pasta, such as tagliatelle
1/4 cup fresh flat-leaf parsley leaves, finely chopped

Instructions

Bring a small pot of water to a low boil, then add the garlic and simmer for 20 minutes. Let cool, then drain, peel and mash into a paste. Season with sea salt.
Bring a few inches of water to a boil in a large pot and season with salt. Fill a large bowl with ice water. Cut the vegetables into similar shapes and sizes but keep them separate. Blanch the vegetables, one kind at a time, until tender-crisp. Delicate vegetables like thin beans will take 1 to 2 minutes, firmer vegetables like squash will take 3 minutes. After each batch, transfer them to the ice bath to cool using a spider or a small strainer. Drain well.
Heat the EVOO in a small pot over medium heat. Add the anchovies and stir until they break down and melt into the oil. Add the heavy cream, butter and garlic paste, and season with salt and pepper. Cook, stirring, until thickened. Let the sauce cool, then transfer to an airtight container and refrigerate overnight (or longer).
Bring a large pot of water to a boil for the pasta and season with salt. Add the pasta and cook until al dente, 7 to 8 minutes. Add the vegetables in the last 2 minutes of cooking to reheat them. Reheat the bagna cauda sauce in a saucepan over medium-low heat.
Toss the pasta and vegetables with the sauce and the parsley. Season with salt and pepper.
Cook's Note: You can blanch the vegetables ahead of time. Store them in a resealable plastic bag in the refrigerator.

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