Lunch: Pork Belly with Lentils

This recipe includes superfoods such as:

Honey

Health benefits of Pork Belly with Lentils

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

For the belly
1 (3-pound) pork belly (not cured)
Kosher salt and freshly ground black pepper
4 large carrots, peeled and cut into large chunks on the bias
3 onions, quartered
1 cup apple cider
Few fresh thyme sprigs
2 bay leaves
6 black peppercorns
1/4 cup honey
2 tablespoons Dijon mustard
1 tablespoon cider vinegar
For the lentils
1 cup French green lentils (du Puy lentils)
1 shallot
1 bay leaf
1 fresh thyme sprig
Kosher salt and freshly ground black pepper

Instructions

Preheat the oven to 450 degrees F.
Score the fat on the belly and season both sides with salt and pepper. Make a bed in a roasting pan with the carrots and onions. Lay the pork belly on top, skin-side up. Pour over the cider and a cup of water. Cook 30 minutes to get the fat running. Stir together the honey and Dijon with a spoonful of water. Brush the mustard mixture onto the fat, and lower the heat to 325 degrees F. Continue cooking, basting occasionally with the honey, for 3 hours.
An hour before the belly is done, start the lentils. Rinse the lentils in cold water, drain, and put in a saucepan with 1 1/2 cups water, the shallot, bay leaf and thyme. Bring to a boil, cover, and simmer gently until tender, 30 to 40 minutes, checking occasionally to make sure no more water is needed. Drain the lentils, and season with salt, and pepper. Set aside to reheat later.
Remove the belly from the oven when it's done, and transfer to a baking sheet. Return it to the oven at 450 degrees F for 15 minutes to crispen the skin.
Meanwhile, drain the juices from the roasting pan into a measuring cup, reserving the vegetables and keeping them warm. Pour the fat off the juices, using some to moisten the lentils and saving the rest for another use. Deglaze the roasting pan with the vinegar and reduce to a glaze, then add the cooking juices and cook down for a minute or two. Reheat the lentils gently.
Slice the belly and serve with the vegetables, and with the pork-fat moistened lentils.