Lunch: Roasted Carrot Salad with Toasted Quinoa and Goat Cheese

Recipe by Kristen Stevens Crunchy, toasted quinoa and creamy goat cheese add delicious texture to these sweet roasted carrots.

This recipe includes superfoods such as:

Honey, Apple Cider Vinegar

Health benefits of Roasted Carrot Salad with Toasted Quinoa and Goat Cheese

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.

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

Ingredients

4 medium carrots
1 teaspoon grapeseed oil
Sea salt
1 tablespoon honey
1/2 tablespoon apple cider vinegar
1/2 tablespoon extra-virgin olive oil
2 tablespoons slivered almonds
1 tablespoon quinoa
2 tablespoons goat cheese

Instructions

Preheat the oven to 400 º. Line a baking sheet with parchment paper or a silicone baking mat.
Cut the carrots lengthwise into quarters then cut each quarter in half so each is about 3-4 inches long. Toss with the grapeseed oil and a pinch of salt. Place on the prepared baking sheet and roast in the oven for 20 minutes or until soft and dark brown in spots, turning halfway. When the carrots are finished cooking, remove them from the oven and place them in a large bowl.
While the carrots are cooking prepare the remaining ingredients. In a small bowl whisk together the honey, apple cider vinegar and extra-virgin olive oil. Add salt to taste.
Add the slivered almonds to a small frying pan over medium high heat. Cook, shaking the pan frequently, until the almonds are fragrant and light brown in spots, about 4 minutes. Remove from the pan to cool and set aside.
Add the quinoa to the same small frying pan. Cook over medium high heat until the quinoa makes a popping noise. Continue to cook, shaking the pan frequently, for about another 2 minutes, or until the quinoa is light brown and begins to smell nutty. Remove the quinoa from the pan.
To assemble the salad, carefully toss the cooked carrots with the dressing and quinoa. Place on a serving platter and sprinkle with the toasted almonds and goat cheese. Serve warm or at room temperature.