Lunch: Grilled Vegetable Pasta Salad

To make this side dish a meal, add chopped up cooked chicken or shrimp to it.

This recipe includes superfoods such as:

Asparagus

Health benefits of Grilled Vegetable Pasta Salad

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 cups whole wheat rotini or penne pasta, uncooked
1 pound asparagus, ends trimmed
2 zucchini, sliced ¼ inch thick lengthwise
1 small eggplant, peeled and sliced ½ inch thick lengthwise
1 large red bell pepper, seeded and cut in half lengthwise
Cooking Spray
1 ½ tablespoons olive oil
1 clove garlic, minced
1 tablespoon chopped oregano
½ teaspoon salt (optional)
½ teaspoon ground black pepper

Instructions

Prepare an indoor or outdoor grill.
Cook pasta according to package directions, omitting salt.
Coat all of the vegetables with cooking spray and grill for 7-10 minutes, turning frequently.
Remove vegetables from grill and dice.
Drain the cooked pasta and immediately add the diced grilled vegetables to the hot pasta. Add the olive oil, garlic, oregano, salt (optional), and ground black pepper and stir well to coat. Serve this dish warm or cold.
MAKE IT GLUTEN-FREE: To make this recipe gluten-free, use gluten-free brown rice or quinoa pasta.