Lunch: Pistachio Hazelnut Baklava

Recipe by P1RATA Making Baklava is a long process, but you will find the results of your labors rich and rewarding with this wonderful recipe.

This recipe includes superfoods such as:

Cinnamon, Honey, Nuts

Health benefits of Pistachio Hazelnut Baklava

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).

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

8 ounces finely chopped pistachio nuts
8 ounces finely chopped hazelnuts
2 teaspoons ground cinnamon
1/2 teaspoon ground cloves
1/2 cup white sugar
2 cups unsalted butter, melted
1 1/2 (16 ounce) packages frozen phyllo pastry, thawed
1/4 cup whole cloves (optional)
3 cups white sugar
2 1/2 cups water
2 tablespoons honey
1 teaspoon ground cinnamon
1/4 teaspoon ground cloves

Instructions

Preheat oven to 350 degrees F (175 degrees C).
In a large bowl, toss together the pistachio nuts, hazelnuts, 2 teaspoons cinnamon, 1/2 teaspoon ground cloves, and 1/2 cup sugar.
Unroll thawed phyllo pastry, and cover with a damp towel to prevent drying and cracking. Brush a 10x15-inch jellyroll pan with melted butter using a pastry brush. Lay one sheet of pastry onto the buttered pan, and brush with more butter. Repeat until there are 8 buttered sheets of dough stacked. Sprinkle some of the nut mixture over this layer, then cover with 3 more layers of pastry, each brushed with butter. Sprinkle more of the nut mixture, then 3 layers of buttered pastry. Repeat this pattern until the nut mixture is gone, reserving 8 layers of pastry for the top. Each time a layer of pastry is added, it must be brushed with the melted butter.
Cut the pastry into strips, then into diamonds. Pieces should be somewhat small because they are so sweet. At this point, each piece may be studded with a whole clove. Heat the remaining melted butter until boiling, and drizzle it evenly over the whole pan.
Bake in the preheated oven until evenly golden, about 1 hour and 15 minutes.
While the pastry is baking, combine the remaining 3 cups sugar, water, honey, 1 teaspoon cinnamon, and 1/4 teaspoon ground cloves in a large saucepan. Bring to a boil, then simmer over medium heat for 15 minutes. Set aside to cool.
When the pastry comes out of the oven, immediately pour the syrup evenly over the entire pan. Be careful when pouring; the hot syrup may cause the butter in the pastry to boil up and splatter. Allow baklava to cool to room temperature before serving. Remove whole cloves from pieces before eating.