Dessert: Lemon-Ricotta Pancakes with Caramelized Apples

Recipe by Justin Chapple For the ultimate pancakes, use fresh ricotta cheese and finely grated lemon zest. For a topping that is special and seasonal, try this quick sauté of apples with butter, sugar and cinnamon.

This recipe includes superfoods such as:

Cinnamon, Lemon, Honey, Apples

Health benefits of Lemon-Ricotta Pancakes with Caramelized Apples

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). 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.

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.

Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

Ingredients

2 tbsp. unsalted butter
2 crisp red or pink apples, preferably Honeycrisp
1/2 tsp. cinnamon
1/4 c. sugar
1 1/4 tsp. finely grated lemon zest
kosher salt
1 1/2 c. all-purpose flour
1 tsp. baking powder
1 1/2 c. whole milk
3 large eggs
1/2 c. fresh ricotta cheese
Warm pure maple syrup

Instructions

In a large skillet, melt the 2 tablespoons of butter. Add the apples, cinnamon, 2 tablespoons of the sugar, 1/2 teaspoon of the lemon zest, and a pinch of salt and cook over moderately high heat, stirring occasionally, until the apples are just tender and golden, about 5 minutes; keep warm.
In a large bowl, whisk the flour and baking powder with 1/2 teaspoon of salt and the remaining 2 tablespoons of sugar. In a medium bowl, whisk the milk with the egg yolks, ricotta, and the remaining 3/4 teaspoon of lemon zest. Whisk the mix into the dry ingredients until just incorporated.
In a clean, large stainless steel bowl, beat the egg whites until stiff peaks form; fold them into the batter.
Preheat a griddle and grease it with butter. Scoop 1/4-cup mounds of batter onto the griddle. Cook the pancakes over moderately high heat until bubbles appear on the surface, 1 to 2 minutes. Flip and cook until the pancakes are risen and golden brown on the bottom, about 2 minutes longer. Transfer to plates, spoon the warm apples on top, and serve with warm maple syrup. Looking for more breakfast recipes? Start the day with one of our French toast recipes, easy quiche recipes, or breakfast casserole recipes that feed the whole family.

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