Lunch: Farmers' Market Sundae

This recipe includes superfoods such as:

Lemon, Honey

Health benefits of Farmers' Market Sundae

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

3 cups blueberries, raspberries, blackberries, halved strawberries, and/or halved pitted cherries
1/4 cup sugar
1 tablespoon honey
2 tablespoons tawny port, ice wine, Champagne, or lambrusco or 1 tablespoon Grand Marnier
Lemon Frozen Yogurt* (see below)

Instructions

Toss the berries with the sugar, honey, and wine in a bowl and let sit for at least 30 minutes and up to 6 hours, to macerate. The berries will create their own lovely syrup. To assemble the sundaes:Divide the macerated fruit among 6 plates (or assemble the sundaes in wide-mouthed Mason jars). Place 2 small scoops of frozen yogurt on top of the fruit, then garnish each sundae with a large dollop of whipped cream and an herb sprig.
Advance Prep:For the frozen yogurt base:Fit a sieve over a bowl and line it with two layers of cheesecloth. Pour the yogurt into the sieve, cover with plastic wrap, and refrigerate for 6 to 8 hours to drain. Discard the liquid, and measure out 1 1/4 cups of the drained yogurt; set aside. Prep:For the lemon syrup:Using a vegetable peeler, remove the zest in large strips from 1 lemon; reserve for the frozen yogurt (leave the lemon zest in large strips so it's easier to strain out later). Juice enough of the lemons to make 1/2 cup. Combine the lemon juice and sugar in a small saucepan and bring to a boil over medium-high heat, stirring to dissolve the sugar. Remove from the heat and let cool. For the frozen yogurt base:Mix about 2 tablespoons of the milk with the cornstarch in a small bowl to make a smooth slurry. Whisk the cream cheese in a medium bowl until smooth. Fill a large bowl with ice and water. Cook:Combine the remaining milk, the cream, sugar, corn syrup, and lemon zest in a 4-quart saucepan, bring to a rolling boil over medium-high heat, and boil for 4 minutes. Remove from the heat and gradually whisk in the cornstarch slurry. Bring the mixture back to a boil over medium-high heat and cook, stirring with a heatproof spatula, until slightly thickened, about 1 minute. Remove from the heat. Chill:Gradually whisk the hot milk mixture into the cream cheese until smooth. Add the reserved 1 1/4 cups yogurt and the lemon syrup and whisk until smooth. Pour the mixture into a 1-gallon Ziploc freezer bag and submerge the sealed bag in the ice bath. Let stand, adding more ice as necessary, until cold, about 30 minutes. Freeze:Remove the zest from the frozen yogurt base. Pour into the frozen canister and spin until thick and creamy. Pack the frozen yogurt into a storage container, press a sheet of parchment directly against the surface, and seal with an airtight lid. Freeze in the coldest part of your freezer until firm, at least 4 hours.
Whipped Cream:One of the most important things to master in sundae making is whipped cream. Well-made whipped cream is one of life's true pleasures. At our stores, we whip the cream in a bowl with a whisk, 1 cup at a time. One cup will serve 8 to 10 people, so we whip cream many times per day. A few hints: Invest in a balloon or piano whisk, which has more wires than a regular whisk; these whisks incorporate the air into the cream faster than a standard whisk. If you can find nonhomogenized cream from a local dairy, the cream will whip up faster and the whipped cream will have a lovely light yellow hue. And chill the bowl. The colder the cream and the bowl, the faster the cream will whip and thicken. For some desserts, like Oslo Ambrosia, I like to whip the cream to soft peaks. For others, I whip it to a firmer stage so that it will sit on the top of the sundae or other dessert in the traditional way. And if you do overwhip the cream slightly, so it begins to turn a bit bumpy, just add a tablespoon of fresh cream and whisk lightly to smooth it out. You can make whipped cream with honey or maple syrup. Just blend a little cream with the thick honey or syrup to thin it enough to blend easily with the rest of the cream. Chill a large metal or glass bowl in the refrigerator for at least 15 minutes; it should be cold to the touch. Add the cream, sugar, and vanilla to the chilled bowl and whip by hand mixer. Use immediately, or refrigerate for up to 1 hour.
Recipe courtesy of Jeni's Splendid Ice Creams at Home by Jeni Britton Bauer.