Lunch: Sweet Potato and Poblano Salad with Honey and Rosemary

This recipe includes superfoods such as:

Honey

Health benefits of Sweet Potato and Poblano Salad with Honey and Rosemary

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

2 tablespoons honey
1 1/2 tablespoons white wine vinegar
1 tablespoon chopped fresh rosemary
1 tablespoon minced shallot (about 1 small)
2 teaspoons Dijon mustard
Dash of Worcestershire sauce
1/4 cup olive oil
2 1/2 pounds red-skinned sweet potatoes (yams), peeled, quartered lengthwise
Canola oil or vegetable oil (for brushing)
2 fresh poblano chiles (about 8 ounces total),* seeded, diced
1/4 cup green onions, thinly sliced diagonally (about 2)
1/4 cup chopped fresh Italian parsley

Instructions

Whisk first 6 ingredients in small bowl. Gradually whisk in olive oil. Season to taste with salt and pepper.
Cook sweet potatoes in large saucepan of boiling salted water until just barely tender, about 6 minutes. Drain; run under cold water to cool. Cover and chill at least 1 hour and up to 1 day.
Preheat barbecue (high heat). Brush potato wedges with canola oil. Sprinkle with salt and pepper. Grill potatoes until grill marks appear, about 2 minutes per side. Transfer potatoes to work surface. Cut crosswise into 1-inch pieces. Place potatoes, poblanos, green onions, and parsley in large bowl. Drizzle dressing over; toss to coat. Season to taste with salt and pepper. Serve warm or at room temperature. DO AHEAD: Can be made 1 day ahead. Cover and chill. Bring to room temperature before serving.
Often called pasillas; available at some supermarkets and at specialty foods stores and Latin markets.

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