Lunch: Miso Marinated Ribs with Soy Smashed Potatoes and Green Bean Salad

This recipe includes superfoods such as:

Lemon, Honey, Nuts, Miso

Health benefits of Miso Marinated Ribs with Soy Smashed Potatoes and Green Bean Salad

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.

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. Miso is extremely nutrient-dense and believed to alkalinize the body and stop the effects of carcinogens in the system.

Ingredients

Dark Miso Marinade
1 cup dark miso paste
1/3 cup brown sugar
2 teaspoons cayenne pepper
2 tablespoons white wine vinegar
1 shallot, minced
3 cloves garlic, minced
Zest and juice of 3 oranges
1 tablespoon soy sauce
1 tablespoon sesame oil
Toasted Soy Nut Mix
1/2 cup vegetable oil
1 shallot, diced
3 cloves garlic, diced
1/2 tablespoon diced fresh ginger
1 cup roasted soy nuts, slightly ground in a mortar and pestle
Kosher salt
Baby Back Ribs
1 sweet onion, sliced into 1/4-inch rings
2 oranges, 1 cut in 1/2, the other sliced into 1/4-inch rounds
2 baby back pork ribs, membrane removed
Dark Miso Marinade
1 cup water
Toasted Soy Nut Mix
Soy Smashed Potatoes
2 pounds baby potatoes
Toasted Soy Nut Mix
1/4 cup coarsely chopped fresh parsley
Kosher salt
Miso Dressing
1 teaspoon ground cumin
2 tablespoons blonde miso paste
1 tablespoon honey
2 tablespoons white wine vinegar
Zest and juice of 1 lemon
1/4 cup vegetable oil
Green Bean Salad
Miso Dressing, recipe follows
1/4 red onion, julienned
1 pound fresh green beans, washed, trimmed and blanched in salted water

Instructions

In a bowl, place the dark miso paste, brown sugar, cayenne, and vinegar, and mix to combine. Add the shallot, garlic, orange zest, orange juice, soy sauce, and sesame oil. Mix well.

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