Lunch: Asian Tuna Salad

This Asian Tuna salad is a perfect for the foodie chefs out there looking for a healthy entree with an Asian zing!

This recipe includes superfoods such as:

Sesame Seeds, Tuna, Asparagus

Health benefits of Asian Tuna Salad

Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production. Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS.

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 Tbsp light or reduced sodium soy sauce
1½ Tbsp Splenda® Brown Sugar Blend
1 tsp Asian Hot Sauce (Siracha), optional
¼ tsp ground black pepper
Cooking Spray
1 lb fresh albacore tuna
1 lb asparagus, trimmed
1 tsp sesame seeds
6 cups mixed baby lettuces or mesclun mix, washed and dried (or spun in a salad spinner)
1 large red bell pepper, julienned
1 medium cucumber, seeded and julienned
Dressing Ingredients
¼ cup rice wine vinegar
1 Tbsp Splenda® Brown Sugar Blend
1Tbsp toasted sesame oil
1/8 tsp ground black pepper

Instructions

Preheat an indoor or outdoor grill.
In a small bowl, whisk together the soy sauce, Splenda Brown Sugar, hot sauce (optional) and black pepper. Set aside.
Spray the indoor grill with cooking spray. Or, if using an outdoor grill ensure the grates are cleaned and lightly oiled.
Brush tuna and asparagus with the soy sauce marinade. Place onto grill. Grill the tuna for 3 minutes on each side. Grill asparagus, turning often, until beginning to soften (about 6-8 minutes). Remove tuna and asparagus from grill, sprinkle with sesame seeds and set aside to cool. Tuna should be slightly pink in the center but not raw.
Toss the lettuce, red bell pepper and cucumber in a salad bowl.
In a small bowl whisk dressing ingredients. Pour over salad and toss gently to coat. Divide the salad equally among four plates.
Once tuna and asparagus are cool to room temperature or slightly warmer, slice the tuna and divide equally among the four salads (just under 4 ounces of tuna per salad). Lay it gently on top of the salad.
Cut the asparagus spears in half and lay them around the edge of the salad.

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