Dinner: Honey-Bourbon-Glazed Ham

This recipe includes superfoods such as:

Cinnamon, Honey

Health benefits of Honey-Bourbon-Glazed Ham

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).

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

One 18-pound, bone-in whole or spiral-cut smoked ham, at room temperature
1 cup sugar
1 tablespoon fennel seeds
1 tablespoon coriander seeds
4 star anise pods
4 bay leaves
2 cinnamon sticks
2 garlic cloves
One 1-inch piece of fresh ginger, thinly sliced
1 dried red chile
1 teaspoon finely grated orange zest
2 cups bourbon
2 tablespoons low-sodium soy sauce
2 tablespoons honey

Instructions

Preheat the oven to 325 °. Place the ham in a large roasting pan and add 1 cup of water. Cover the pan with foil and bake the ham for about 2 hours and 45 minutes, basting occasionally with any accumulated juices, until an instant-read thermometer inserted in the thickest part registers 120 °.
Meanwhile, in a medium saucepan, combine the sugar with 2 tablespoons of water and cook over moderately high heat, swirling the pan occasionally, until a lightly golden caramel forms, 8 to 10 minutes. Remove from the heat and quickly add the fennel seeds, coriander seeds, star anise, bay leaves, cinnamon, garlic, ginger, chile and orange zest; let sit for about 20 seconds, until fragrant. Carefully add the bourbon, soy sauce and honey. Return the glaze to a simmer and cook over moderate heat, stirring occasionally, until slightly thickened, about 10 minutes.
Remove the foil and brush the ham with the glaze. Roast for 30 minutes longer, glazing every 10 minutes, until the top is lightly caramelized. Transfer the ham to a platter and let rest for 15 minutes. Skim the fat from the pan juices and transfer them to a bowl. Serve the ham with the pan juices.

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