Lunch: Spinach and Orange Salad with Parmesan Pecans

Recipe By: Grace Parisi Cheesy, toasted pecans are great on this salad and just as tasty as a snack in their own right.

This recipe includes superfoods such as:

Lemon, Spinach, Honey

Health benefits of Spinach and Orange Salad with Parmesan Pecans

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

2 c. Pecan halves
2 tbsp. unsalted butter
1 tbsp. honey
2 tbsp. freshly grated Parmesan cheese
Salt and freshly ground pepper
3 tbsp. fresh lemon juice
2 tbsp. minced shallots
1 tbsp. Dijon mustard
6 tbsp. extra-virgin olive oil
4 navel or blood oranges
1 lb. baby spinach
1 c. Sicilian green olives

Instructions

Preheat the oven to 375 degrees F. Toast the pecans on a baking sheet for 5 minutes. Transfer the nuts to a bowl, toss with the butter, honey, Parmesan and a generous pinch each of salt and pepper, then spread on the sheet and bake for 4 minutes, or until golden. Let cool.
In a small bowl, whisk the lemon juice with the shallots and mustard. Whisk in the oil and season with salt and pepper.
With a sharp knife, peel the oranges, removing all of the bitter white pith. Halve the oranges lengthwise, then slice crosswise 1/4 inch thick.
In a large bowl, toss the spinach with the dressing, olives, pecans and oranges and serve at once.