Dinner: Greek Shrimp and Asparagus Risotto

Recipe by Jackie Mills, MS, RD If you don't have dill on hand, chopped fresh flat-leaf parsley or chives will also work in this dish.

This recipe includes superfoods such as:

Lemon, Asparagus

Health benefits of Greek Shrimp and Asparagus Risotto

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.

Ingredients

3 cups fat-free, lower-sodium chicken broth {Check for Gluten}
1 cup water
2 teaspoons olive oil
2 3/4 cups chopped Vidalia or other sweet onion (about 2 medium)
1 cup Arborio rice or other medium-grain rice
2 garlic cloves, minced
1 3/4 cups (1/2-inch) slices asparagus (about 8 ounces)
1 pound peeled and deveined medium shrimp, cut into 1-inch pieces
1/2 cup (2 ounces) crumbled feta cheese
1 tablespoon chopped fresh dill
2 tablespoons fresh lemon juice
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
Fennel Salad

Instructions

Bring broth and 1 cup water to a simmer in a medium saucepan (do not boil). Keep warm over low heat.
Heat oil in a large saucepan over medium-high heat. Add onion to pan; sauté 5 minutes or until tender. Stir in rice and garlic; sauté 1 minute. Add broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 30 minutes total).
Stir in asparagus and shrimp; cook 5 minutes or until shrimp are done, stirring constantly. Remove from heat; stir in cheese and remaining ingredients.

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