Lunch: Savory Asparagus Custards

This recipe calls for spring asparagus, sun-dried tomatoes and fresh basil. When you only need a small amount of fresh herbs like basil, try buying fresh herbs in the tube at grocery store. They last for 3 months in the refrigerator and are sure to come i

This recipe includes superfoods such as:

Asparagus, Basil

Health benefits of Savory Asparagus Custards

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

6 4-ounce ramekins (or a muffin tin if you don’t have ramekins)
Cooking spray
1 teaspoon olive oil
1 bunch asparagus (2 cups chopped)
2 tablespoons chopped sundried tomatoes (not packed in oil)
1 tablespoon chopped fresh basil
16 ounces egg substitute
¼ cup skim milk
1 tablespoon flour
½ teaspoon salt (optional)
¼ teaspoon ground black pepper

Instructions

Preheat the oven to 350 degrees F. Coat the ramekins or 6 cups in a muffin tin with cooking spray. Set aside.
Add olive oil and cooking spray to a medium non-stick sauté pan over medium heat and sauté the asparagus and sun dried tomatoes for 8-10 minutes or until asparagus begins to soften. If asparagus is really thick, add a couple of tablespoons of water to the pan and cover for 5 minutes to steam, then continue sautéing until all liquid is absorbed. Set aside to cool.
Whisk together basil, egg substitute, skim milk, flour, salt and pepper until smooth with no lumps.
Divide the asparagus mixture evenly among the six ramekins or muffin tins. Cups will be full.
Carefully pour the egg mixture over the asparagus just to the top, do not overfill. 
Bake for 30 minutes or until the custards are puffed and just starting to brown.
Remove from the oven and cool slightly. Then turn the custards out of the ramekins or muffin tins and serve.