Lunch: Logan Bread

Recipe by LN Lee This delicious quick bread is named after Mount Logan in the Yukon. It is dense and chock-full of nutrients, perfect for hiking or camping. Vary the recipe according to what's in the cupboard! Any type of dried fruit or nuts may be subst

This recipe includes superfoods such as:

Sunflower Seeds, Honey, Apples

Health benefits of Logan Bread

Sunflower seeds are an excellent food for PCOS as they are packed with vitamin B2 (riboflavin) and vitamin B6 (pyridoxine). Just one cup of sunflower seeds provides 30% of the recommended daily intake for vitamin B6. Sunflower seeds are also loaded with two other important of PCOS busting minerals: zinc and magnesium.

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

1 1/2 cups whole wheat flour
1 1/2 cups unbleached all-purpose flour
1 1/4 cups rolled oats
3/4 cup brown sugar
1 1/2 teaspoons baking powder
1 teaspoon salt
2 eggs
1/2 cup honey
1/4 cup molasses
1 cup applesauce
1/2 cup vegetable oil
1 cup raisins
2/3 cup sunflower seeds

Instructions

Preheat the oven to 350 degrees F (175 degrees C). Grease two 9 inch square baking pans.
In a large bowl, stir together the whole wheat flour, white flour, oats, brown sugar, baking powder, and salt. In a separate bowl, stir together the eggs, honey, molasses, applesauce, and vegetable oil. Pour the wet ingredients into the dry ingredients, and stir until well blended. Mix in the raisins and sunflower seeds. Divide the batter evenly between the two pans.
Bake for 45 minutes in the preheated oven, or until the top springs back when lightly pressed. Let the bread cool in the pans for at least 10 minutes before cutting into squares or bars. Wrap pieces individually, and refrigerate or freeze.

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