Dessert: Whole Roast Duck with Braised Lettuce and Potato Pancakes

This recipe includes superfoods such as:

Lemon, Honey

Health benefits of Whole Roast Duck with Braised Lettuce and Potato Pancakes

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

1 whole English free-range duck, trimmed, wings removed
Salt
1 teaspoon Sichuan peppercorns, ground
1 1/4 cups chicken or duck stock (preferably made with the giblets)
6 sprigs thyme, leaves picked
3 1/2 ounces butter
1 lemon, peel only
4 little gem lettuces, cut in half lengthwise and washed
11 tablespoons clear honey
5 tablespoons soy sauce
9 ounces cold baked potato, flesh only, mashed
2 1/2 ounces all-purpose flour
1 teaspoon baking powder
2 free-range eggs
1/2 cup milk
Freshly ground black pepper
Oil, for frying

Instructions

Preheat the oven to 400 degrees F. Using a small sharp knife, pierce the skin of the duck all over, but be careful not to tear holes in the skin. Sprinkle the duck with salt and the ground Sichuan pepper, place on a wire rack set in a roasting pan and roast for 25 minutes. Pour any excess fat into a jug. Reduce the oven temperature to 250 degrees F. When at 250 degrees F, return the duck to the oven, and cook for a further 1 1/4 hours, basting with the reserved fat every 20 minutes. While the duck is roasting, bring the stock up to the boil in a large pot with the thyme, butter and lemon rind. Add the lettuce to the stock, and cover with a lid or tinfoil. Turn the heat down, and braise for 8 to 10 minutes, or until the lettuce starts to wilt. Remove from the heat, and keep warm until ready to serve. Remove 90 percent of the duck fat from the roasting pan, and pour the honey over the duck. Turn the oven up to 350 degrees F, and put the duck back into the oven for a further 15 to 20 minutes, basting every 5 minutes and making sure the honey doesnt burn. On the final baste, drizzle the soy sauce over the duck. When cooked, remove the duck from the oven and set aside to rest. While the duck is resting, make the potato pancakes. Mix the cold potatoes, flour and baking powder together. In a separate bowl or jug, whisk the eggs and milk together; pour into the potato mixture, and gently stir to make a batter (don't worry about a few lumps). Stir in some salt and pepper. Fry spoonfuls of the batter mix in a nonstick frying pan with a little oil until golden brown on each side. Remove the pancakes from the heat, and keep warm. Carve the duck, and serve with the braised lettuce and the potato pancakes. Spoon a little of the cooking liquor from the lettuce over the top, and tuck in.