Lunch: Savory Spring Vegetable and Goat Cheese Tart

Recipe by /contributors/bon-appetit-test-kitchen We use a store-bought crust in this tart for ease.

This recipe includes superfoods such as:

Asparagus

Health benefits of Savory Spring Vegetable and Goat Cheese Tart

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 store-bought pie crust
All-purpose flour (for surface)
2 bunches asparagus (about 1 1/4 pounds total), trimmed, peeled if thick
5 spring onions or 12 scallions
3 tablespoons olive oil, divided
Kosher salt and freshly ground black pepper
1 tablespoons unsalted butter
8 ounces soft fresh goat cheese
1/4 cup crème fraîche
1/4 cup heavy cream
1 tablespoon minced flat-leaf parsley
1 tablespoon minced fresh chives
2 teaspoons minced fresh tarragon
3 large eggs
Special equipment: A 10" tart pan with removable bottom

Instructions

Roll out pie crust on a lightly floured surface to a 12" round. Transfer to tart pan and press onto bottom and up sides. Bake crust according to package instructions. Let cool in pan on a wire rack.
Preheat oven to 425 °F. Line a baking sheet with foil. Cut off top 1 1/2" of asparagus tips; reserve. Slice stalks into 1/4" rounds. Cut white bulbs from spring onions; trim and quarter (halve if using scallions). Slice pale-green parts into 1/4" pieces. Toss asparagus tips and spring onion bulbs in a small bowl with 2 tablespoons oil; season with salt and pepper. Place in a single layer on prepared sheet; roast, turning once, until onions begin to brown and asparagus is bright green and tender, 12-15 minutes. Transfer to a small bowl. Reduce oven temperature to 375 °F.
Meanwhile, heat remaining 1 tablespoon oil and butter in a medium skillet over medium heat. Add sliced asparagus and pale-green parts of spring onions; season with salt and pepper. Cook, stirring often, until onions are soft and asparagus is bright green and tender, 6-8 minutes. Let cool slightly in pan. Spread evenly over bottom of tart crust.
Whisk cheese and next 5 ingredients in a medium bowl. Season with salt and pepper. Whisk in eggs. Pour over vegetables. Scatter asparagus tips and spring onion bulbs over.
Bake tart until edges of crust are golden brown and filling is set, 20-22 minutes. Let cool in pan for 20 minutes or up to 4 hours.
Remove sides of pan. Serve tart warm or at room temperature.