Lunch: Burmese Gin Thoke Melon Salad

Recipe by Susan Feniger If it's melon season, you have to make this. In Burma (Myanmar), gin thoke, meaning "ginger mix," is a blend of crispy fried garlic, sesame seeds, and ginger, and is eaten as a sweet digestive snack after meals. Although not nativ

This recipe includes superfoods such as:

Sesame Seeds, Honey, Nuts

Health benefits of Burmese Gin Thoke Melon Salad

Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.

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.

Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

1/2 small seedless watermelon (2 1/2 pounds)
1/2 ripe cantaloupe melon (1 1/2 pounds)
1/4 ripe honeydew melon (1 pound)
2 (3-inch) pieces young ginger,* peeled and minced (1/3 cup); or 2 (3-inch) pieces regular fresh ginger, peeled and minced (1/3 cup)
1/4 cup sesame seeds, toasted
1/4 cup lime juice (from 3 to 4 limes)
1/4 cup low-sodium soy sauce
1/2 cup extra virgin olive oil
2 tablespoons plus 1 teaspoon sugar
1 3/4 teaspoons kosher salt
1 cup dried green lentils
2 cups wide-flake unsweetened coconut
1 1/4 cups blanched raw peanuts

Instructions

Start by cutting up the melons: Trim off the rind of all 3 melons, remove any seeds, and cut the flesh into 1/2-inch dice. Put all of the diced melon in a large mixing bowl.
In a separate bowl, combine the ginger, sesame seeds, lime juice, soy sauce, 1/4 cup of the olive oil, 2 tablespoons of the sugar, and 1/2 teaspoon of the salt. Mix well and pour over the melon. Toss, and let marinate at room temperature while you prepare the rest of the salad.
Put the lentils and 4 cups cold water in a small saucepan set over high heat, and bring to a boil, about 5 minutes. Reduce the heat to low and simmer for 15 minutes. Add 1 teaspoon of the salt and cook for 5 minutes, or until the lentils are tender but not mushy. Drain, rinse with cold water to chill, and then stir into the melon mixture.
Combine the coconut, peanuts, kaffir lime, remaining 1 teaspoon sugar, remaining 1/4 cup olive oil, and remaining 1/4 teaspoon salt in a large sauté pan. Toast the peanut mixture over medium-low heat, stirring it constantly, until the coconut and peanuts have toasted, somewhat unevenly, to a golden brown, 3 to 4 minutes. Remove from the heat and set aside to cool.
Just before serving, add the peanut mixture to the melon mixture and stir gently to combine. Serve in a large bowl, preferably at room temperature.