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This creative potato salad is colorful and lower in carbohydrate per serving you're your standard potato salad because of the added nonstarchy veggies.
This recipe includes superfoods such as:
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.
1 pound baby purple or red creamer potatoes, unpeeled, quartered
1/2 tsp sea salt, or to taste
2 medium (8 oz) yellow summer squash, unpeeled, and quartered lengthwise, cut crosswise into 1/2-inch pieces
6 green asparagus spears, thinly sliced into 1/4-inch "coins"
2/3 cup 4-3-2-1 Dressing
1 medium celery stalk, thinly sliced crosswise
1 small jalapeno pepper, with some seeds, minced
3 scallions, green and white parts, thinly sliced on the diagonal
3 Tbsp chopped fresh dill
Add the potatoes and salt to a large saucepan and cover with cold water, about 2 inches above the potatoes. Bring to a boil over high heat. Stir in the squash and asparagus, cover and reduce heat to medium-low. Cook until the potatoes are just tender, about 10 minutes.
Drain the vegetable mixture, then immediately, while warm, add to the 4-3-2-1 dressing in a large bowl and stir gently to combine. Chill.
Stir in the celery, jalapeno, scallions and dill. Adjust seasoning, and serve at room temperature or chill.
Exchanges/Choices: 1/2 Starch, 1/2 Vegetable, 1 Fat
Serving Size: 8
Amount Per ONE Serving | ||
---|---|---|
Calories 90 kcal | ||
Fat 4 g | ||
Carbohydrate 13 g | ||
Protein 3 g | ||
Cholesterol 5 mg | ||
Saturated Fat 0.5 g | ||
Sodium 320 mg | ||
Sugar 3 g | ||
Fiber 2 g |
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