Lunch: Black Pepper Crusted Filet Mignon with Goat Cheese

Black pepper and goat cheese surround a perfectly grilled filet mignon.

This recipe includes superfoods such as:

Honey, Nuts

Health benefits of Black Pepper Crusted Filet Mignon with Goat Cheese

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.

Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

2 ancho chiles
3 cloves garlic, coarsely chopped
2 tablespoons pine nuts
2 teaspoons honey
2 red bell peppers, grilled cut into 1/4 in thick strips
3 tablespoons red wine vinegar
3 tablespoons fresh cilantro, chopped, plus leaves for garnish
1/4 teaspoon kosher salt, plus 1 teaspoon for filet mignon
1/4 teaspoon pepper, freshly ground
4 (8 oz) steaks filet mignon
1 tablespoon canola oil
4 teaspoons coarsely ground black pepper
8 oz fresh goat cheese, cut into 4 slices

Instructions

Place the ancho chiles in a medium bowl, cover with boiling water and let sit at room temperature for 1 hour.
Remove the chiles from the soaking liquid, stem and coarsely chop, and combine in a blender with the garlic, pine nuts, honey and 1/4 cup of the soaking liquid. Blend until smooth.
Pour the mixture into a medium bowl and stir in the bell pepper strips, vinegar, cilantro, 1/4 teaspoon salt and 1/4 teaspoon pepper. Cover and let sit at room temperature for at least 30 minutes and up to 4 hours before serving.
Black Pepper Crusted Filet Mignon with Goat Cheese: Heat your grill to high.
Brush the filets with the oil and season both sides of each filet with 1 teaspoon salt salt and 1 side of each filet with the 4 teaspoons black pepper. Place the steaks on the grill, pepper side down and grill until lightly charred and crusty, 2 to 3 minutes. Turn the steaks over, and grill for 2 to 3 minutes longer for medium-rare.
Turn the steaks, once more so that the pepper side is facing up and top each filet with a slice of the cheese. Close the cover and grill until the cheese begins to melt slightly, about 1 minute.
Remove the steaks from the grill, let rest for 5 minutes. Top each filet with the roasted red pepper-ancho salsa. Garnish with cilantro leaves, before serving.