Lunch: Summer Panzanella

Recipe by Rian Handler Panzan-HELL-YEA!

This recipe includes superfoods such as:

Honey, Basil

Health benefits of Summer Panzanella

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

2 large baguettes, cut into 1-inch cubes
1/2 c. extra-virgin olive oil, divided
1 large, seedless cucumber, roughly chopped
2 pints cherry tomatoes (preferably multi-colored), halved
1 red onion, chopped
1 clove garlic, minced
3 tbsp. red wine vinegar
1 tsp. honey
kosher salt
Freshly ground black pepper
1 bunch basil, torn

Instructions

Pre-heat a large skillet over medium-high heat.
Meanwhile, in a large bowl, toss bread with 1/4 cup olive oil. Add bread to skillet and toast until golden and crisp, about 10 minutes. Drain and set aside to cool.
Make dressing: In a small bowl, whisk together red wine vinegar, remaining olive oil, and honey. Season with salt and pepper to taste.
To large bowl, add crispy bread, cucumber, tomatoes, red onion, and garlic. Toss with dressing until evenly coated. Season with more salt and pepper.
Garnish with basil.

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