Lunch: Honeyed Fig Crostatas

This recipe includes superfoods such as:

Lemon, Honey

Health benefits of Honeyed Fig Crostatas

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

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 1/2 cups all-purpose flour
1/4 cup plus 1 tablespoon sugar
Kosher salt
1 1/2 sticks cold unsalted butter, cut into 1/2-inch pieces
1/4 cup plus 3 tablespoons ice water
1 1/2 pounds fresh green and purple figs, each cut into 6 wedges
5 teaspoons honey
1 teaspoon fresh lemon juice
1/4 teaspoon thyme leaves, plus small sprigs for garnish
1 egg beaten with 1 tablespoon of water

Instructions

In a food processor, pulse the flour with the sugar and 1/2 teaspoon of salt. Add the butter and pulse until it is the size of peas. Add the water; pulse until the dough comes together. Pat the dough into a disk, wrap in plastic and refrigerate for 30 minutes.
On a lightly floured surface, roll out the dough 1/8 inch thick. Cut out eight 5-inch rounds, rerolling the scraps if necessary; transfer to a parchment paper–lined baking sheet and refrigerate for 30 minutes.
Preheat the oven to 375 °. In a bowl, toss two-thirds of the figs with 3 teaspoons of the honey, the lemon juice, thyme leaves and a pinch of salt. Arrange the figs on the dough rounds, leaving a 1/2-inch border all around. Fold the edges over the figs and brush the dough with the egg wash. Chill for 30 minutes.
Bake the crostatas for 35 minutes, rotating halfway through baking, until the crusts are golden. Let stand for 10 minutes.
Gently toss the remaining figs with the remaining 2 teaspoons of honey. Transfer the crostatas to plates, top with the figs and thyme sprigs and serve.

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