Lunch: Roasted Spring Vegetable Salad with Miso Butter and a Poached Egg

This recipe includes superfoods such as:

Asparagus, Miso

Health benefits of Roasted Spring Vegetable Salad with Miso Butter and a Poached Egg

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 tablespoons distilled white vinegar
6 tablespoons (3/4 stick) unsalted butter, at room temperature
1/4 cup yellow miso paste (or more to taste)
1 1/2 teaspoons rice wine vinegar
1 teaspoon peeled and grated fresh ginger (about 1/2-inch piece)
Kosher salt and freshly cracked black pepper
12 ounces shiitake mushrooms, stems removed, sliced into 1/2-inch pieces
8 ounces pencil asparagus, trimmed and sliced in half crosswise on the diagonal
8 ounces radishes, quartered lengthwise
2 bunches baby carrots, scrubbed clean and halved lengthwise (8 ounces)
1/3 cup olive oil
4 large eggs, cold
1 large head frisee lettuce
Toasted sesame oil, for drizzling, optional

Instructions

Preheat the oven to 400 degrees F and set the racks in the middle and upper positions. Fill a wide saucepot with water 1 1/2 inches deep and bring to a gentle simmer over medium heat. Add in the white vinegar. Fill a large bowl with lots of ice and some water.
2. Mix the butter, miso, rice wine vinegar and ginger together in a large bowl. Season with salt and pepper and set aside.
3. Toss the mushrooms, asparagus, radishes and carrots with the olive oil and some salt and pepper. Spread them evenly over 2 baking sheets. Place them in the oven to roast until they are softened, 10 minutes. Then rotate the baking sheets' position and cook until just starting to slightly brown around the edges, another 10 minutes.
4. Crack the eggs into 4 separate dishes. Using a spoon, stir the simmering water to create an eddy effect. Gently drop the eggs into the center of the eddy, recreating it after each one if necessary. Let the water do the work and cook the eggs until the whites have set, 3 to 4 minutes each. Once the eggs are set, use a slotted spoon to remove the eggs and place into the ice bath to stop the cooking. Keep the poaching liquid warm and at the ready. This can be done up to 1 hour ahead.
5. When the vegetables are finished roasting, add them to the bowl with the miso butter and toss. Taste and adjust the seasoning.
6. Place a pile of frisee on 4 salad plates and top with the roasted vegetables. Drop the eggs back into the warm poaching liquid to take the chill off and place your perfectly poached egg on top of your veggies. Drizzle each egg with some toasted sesame if desired and sprinkle with some salt and pepper.
Cook's Note: If you can't find pencil asparagus for this dish, just use regular asparagus. Use the top 3 to 4 inches and quarter them lengthwise. The same goes for the baby carrots; just peel and slice regular carrots in half lengthwise and then in half crosswise on a diagonal.