Lunch: Sweet Ricotta and Orange Tart

Recipe by Woman's Day Kitchen Stored at room temperature, honey is pretty pliable—but heating it briefly makes it even easier to work with; here, it's spread on the bottom of the fillo crust for a sweet surprise that pairs beautifully with the orange mar

This recipe includes superfoods such as:

Lemon, Honey

Health benefits of Sweet Ricotta and Orange Tart

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.

Ingredients

2 tbsp. canola oil
8 fillo
2 graham crackers
1/4 c. sweet orange marmalade
1 15-oz container part-skim ricotta cheese
3 large eggs
1/3 c. confectioners’ sugar
2 tbsp. fresh lemon juice
2 tsp. grated orange zest
2 tbsp. honey
3 tbsp. roasted, shelled pistachios

Instructions

Heat oven to 375 °F. Lightly oil a 9-in. tart pan with a removable bottom. Working on a piece of parchment paper, brush one sheet of fillo with some of the oil (keep the other sheets covered with plastic wrap and a damp cloth so they don’t dry out). Top with another sheet, rotating it slightly so the corners don’t line up with the sheet below it; brush with oil. Repeat with the remaining sheets and oil to make a large round.
Pick up the piece of parchment and invert the fillo stack into the tart pan. Gently ease the sheets into the bottom and up the sides of the tart pan. Fold the edges of the fillo inward, so that the crust is standing up straight about 1/2 in. above the edge of the pan. Using scissors, trim fillo to 1/4 in. from edge of tart pan; discard the trimmings.
Pulse graham crackers in a food processor until fine crumbs form (you should get about 1/3 cup). Sprinkle onto bottom of fillo-lined pan, then dollop small spoonfuls of marmalade on top. Wipe out the processor, then add the ricotta, eggs, sugar, lemon juice and orange zest. Pulse 2 or 3 times just until blended (do not overprocess). Transfer the filling to the prepared pan.
Bake until the center is just set and the crust is golden brown, 30 to 35 minutes. Let cool completely, then refrigerate until chilled, at least 2 hours and up to overnight.
Before serving, heat the honey in the microwave, about 15 seconds. Spread over the tart, then sprinkle with the pistachios.

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