Lunch: Baklava

This recipe includes superfoods such as:

Cinnamon, Lemon, Honey

Health benefits of Baklava

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). 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 1/2 cups sugar
1/2 cup honey
1 cinnamon stick
1/8 teaspoon salt
1/2 lemon

Instructions

For the syrup: In a heavy saucepan combine the sugar, honey, 1/2 cup water, cinnamon stick and salt. Squeeze the lemon over the saucepan before adding it. Place the pan over medium-high heat and bring the mixture to a boil; cook, stirring occasionally, until the sugar is dissolved. Remove from the heat and cool to room temperature. When the syrup has cooled, remove the cinnamon stick and lemon. Chill the syrup in the refrigerator for at least an hour and up to 3 days.
For the filling: In a large bowl, combine the almonds, walnuts, pistachios, sugar, cinnamon, nutmeg, cloves, cardamom and salt and toss to combine. Transfer 3 tablespoons of the mixture to a small bowl.
Preheat the oven to 350 degrees F. Brush a 9-by-13-inch glass baking dish with melted butter.
Halve the phyllo sheets crosswise and stack the sheets on top of each other. Cover the stack with a clean damp kitchen towel. Lay 3 sheets of phyllo in the bottom of the baking dish and brush the top sheet generously with butter. Continue to layer 3 sheets at a time, staggering the sheets to cover the bottom of the dish evenly and brushing the top of every third sheet generously with butter, until you have used 12 sheets of phyllo.
After brushing the top layer with butter, sprinkle one third of the nut mixture from the large bowl over the top. Drizzle with 2 tablespoons of the butter. Repeat with 12 more sheets of phyllo, another third of the nuts, another 12 sheets of phyllo and the final third of the nuts, brushing with butter on the top of each phyllo sheet.
Top with 10 sheets of phyllo, brushing the top of each sheet with butter. Drizzle 3 tablespoons of the butter over the top sheet. Using a serrated knife, carefully cut the baklava into 16 equal rectangles, then cut each piece in half diagonally.
Bake the baklava until golden brown and crisp, about 45 minutes. Transfer the dish to a rack. While the baklava is still hot, slowly pour the cold syrup around the edges of the pan, in between all the cuts and over the top. Garnish with reserved 3 tablespoons of nut mixture. Let the baklava stand at room temperature for at least 6 hours to allow the flavors to develop. Store covered at room temperature for up to 10 days.