Lunch: Pulled-Pork Tamales

This recipe includes superfoods such as:

Honey

Health benefits of Pulled-Pork Tamales

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

1 large onion, coarsely chopped
1/2 cup ketchup
1/4 cup honey
1/4 cup red wine vinegar
2 tablespoons Worcestershire sauce
2 tablespoons ancho chile powder
2 large garlic cloves
Coarse salt and freshly ground pepper
One 3 1/2 -pound boneless pork shoulder roast, tied
Hot water
Espresso Barbecue Sauce
2 cups masa harina (see Note)
1/3 cup solid vegetable shortening
1 1/4 teaspoons baking powder
24 fresh corn husks (from about 5 ears of corn), optional

Instructions

In a food processor, combine the onion, ketchup, honey, vinegar, Worcestershire sauce, chile powder, garlic and 2 tablespoons each of salt and pepper and pulse until smooth. Transfer the paste to a large resealable plastic bag. Add the pork roast, turning to coat it with the paste; seal the bag and refrigerate for at least 8 hours or overnight.
Preheat the oven to 325 °. Set the pork in an enameled casserole and cover with the paste. Add 1 cup of water and bring to a simmer. Cover the casserole and roast the meat in the oven for 3 1/2 hours, or until meltingly tender; turn the roast occasionally and add more water if it is looking dry. Transfer the pork to a cutting board and let cool. Remove the strings and pull the meat into thick shreds. Transfer to a bowl and toss with 1/2 cup of the Espresso Barbecue Sauce.
Put the masa harina in a large bowl. Add 1 1/2 cups of hot water in a thin stream and beat at low speed until a dough forms. Beat at medium-low speed until the dough is cool, about 5 minutes. Add the shortening, 1 tablespoon at a time, beating well after each addition. Beat in the baking powder and 2 teaspoons of salt. Scrape the dough into a large bowl and fold in 2 1/2 cups of the shredded pork.
Arrange the corn husks on a large work surface. Scoop about 1/4 cup of the tamale filling into the center of each husk. Fold the ends of the husks over the filling, then roll the husks up to enclose the filling completely. Alternatively, wrap 1/4 cup of tamale filling in a rectangle of foil, forming an oval shape, and twist the ends securely. Place the tamales, seam-side down, in a large steamer basket, in several layers if necessary.
Steam the tamales until the filling is firm, about 20 minutes. Serve the tamales piping hot, with the remaining barbecue sauce on the side.