Side Dish: Cheese & Asparagus Frittata

A low carb, quick, easy and delicious frittata.

Prep Time: 15 mins

Cook Time: 20 mins

Total Time: 35 mins

This recipe includes superfoods such as:

Asparagus

Health benefits of Cheese & Asparagus Frittata

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 lb asparagus
4 large eggs
1 cup shredded low fat Swiss cheese
1 small sweet onion
1/2 tsp salt
2 tsps olive oil

Instructions

1. Snap the tough ends off of the asparagus and diagonally cut the spears into 1" lengths. Cut the onion into thin slices.

2. Heat olive oil in a 10" oven-proof frying pan over medium-high heat. Add onions and salt and cook, stirring occasionally, until onions are softened, about 3 minutes.

3. Add asparagus, reduce heat to medium-low, and cook, covered, until asparagus is barely tender, 6 to 8 minutes.

4. Lightly beat and add the eggs; cook until almost set, but still runny on top, about 2 minutes; pre-heat the broiler while the eggs cook.

5. Sprinkle cheese over eggs and place the pan in the oven; broil until the cheese is melted and lightly browned - 3 to 4 minutes.

6. Remove from oven and slide the frittata onto a serving plate.

7. Cut into wedges and serve immediately.