Lunch: Chile-Cinnamon Brittle with Mixed Nuts

This recipe includes superfoods such as:

Cinnamon, Honey, Nuts

Health benefits of Chile-Cinnamon Brittle with Mixed Nuts

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.

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

1 cup whole peeled almonds
1 cup chopped toasted hazelnuts
1 cup large peanuts
2 vanilla beans
1 cup sugar
1/4 cup good quality honey
1/4 cup corn syrup
1 1/2 teaspoons sea salt, half a palmful
1 1/4 sticks butter, diced
1 teaspoon ancho chile powder, 1/3 palmful
1/8 teaspoon ground cinnamon, a couple of pinches

Instructions

Preheat the oven to 350 degrees F. Toast the almonds, hazelnuts and peanuts on a small baking sheet until fragrant and golden. Cool. Line a baking sheet with parchment and tear an extra piece of the same size. Reserve. Halve and scrape the vanilla beans, then add the seeds and pods to a pot with the toasted nuts, sugar, honey, corn syrup, salt and butter. Place the pot over high heat and stir until caramel in color. Then stir in the chile powder and cinnamon. Remove the vanilla pods with a fork and pour the brittle onto the lined baking sheet. Top with the extra parchment and roll out to an even layer, about 1/2 inch thick. Cool and break into irregular pieces.

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