Lunch: Poached Eggs on Toasted Baguette with Goat Cheese, and Black Pepper Vinaigrette

This recipe includes superfoods such as:

Honey

Health benefits of Poached Eggs on Toasted Baguette with Goat Cheese, and Black Pepper Vinaigrette

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

Baguette, sliced lengthwise*
Olive oil, to brush
Salt and freshly ground black pepper
3 ounces fresh goat cheese
2 thinly sliced heirloom tomatoes
4 large eggs, poached
1 cup micro arugula
Black Pepper-Tarragon Vinaigrette, recipe follows
Fresh chervil leaves, to garnish
*Cook's Note: Not the super skinny kind of baguette
Black Pepper-Tarragon Vinaigrette
1/4 cup white wine vinegar
1 teaspoon Dijon mustard
1 1/2 teaspoons finely chopped fresh tarragon
1/2 teaspoon kosher salt
1/2 cup extra-virgin olive oil
1 teaspoon honey
1/4 teaspoon freshly ground black pepper

Instructions

Heat a grill pan and broiler. Brush the halved baguette with olive oil, and season with salt and pepper. Put the bread onto a hot grill pan and grill cut-side down over high heat. Remove the grilled bread and spread the top of the bread with the goat cheese. Place the bread under the broiler and broil until the cheese is lightly golden brown. Top each slice of bread with a few slices of tomato and a poached egg. Cook's Note: Break the yolks on the sandwich. Put the micro arugula in a bowl and toss with a few tablespoons vinaigrette and season with salt and black pepper. Top each egg with some of the greens and drizzle with more of the vinaigrette.
Vinaigrette:Whisk together the vinegar, mustard, tarragon, and salt in a medium bowl. Slowly whisk in the oil, until emulsified. Whisk in the honey and black pepper.