Lunch: Vanilla-Orange Flan

This recipe includes superfoods such as:

Honey, Basil

Health benefits of Vanilla-Orange Flan

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 water
5 large eggs
1 vanilla bean, split and seeds scraped
2 teaspoons finely grated orange zest
2 teaspoons Cointreau or other orange liqueur
Two 14-ounce cans sweetened condensed milk
Two 12-ounce cans evaporated milk
3 navel oranges
3 limes
3/4 pound Galia, cantaloupe or honeydew melon, diced
1 tablespoon finely shredded basil
1 1/2 teaspoons extra-virgin olive oil
Pinch of salt

Instructions

Preheat the oven to 300°. Set two 10-inch deep-dish glass pie plates in 2 medium roasting pans.
In a saucepan, cook the sugar and water over moderately high heat, stirring just until the sugar dissolves. Using a wet pastry brush, wash down any crystals from the side of the pan. Cook the syrup undisturbed until a medium-amber caramel forms, 6 minutes. Immediately pour the caramel into the pie plates, tilting them to coat the bottoms. Let the caramel cool completely.
In a large bowl, whisk the eggs with the vanilla seeds, orange zest and orange liqueur. Whisk in both milks until evenly combined. Pour the custard into the pie plates. Set the roasting pans on the upper- and lower-third oven shelves. Carefully pour enough hot water into each roasting pan until it reaches halfway up the side of the pie plate. Cover the roasting pans with foil and bake for 1 1/2 hours to 1 hour and 50 minutes (depending on oven placement), until the flans are firm and set but still slightly jiggly in the centers. Transfer the roasting pans to racks and let the flans cool slightly in the water. Transfer the pie plates to racks and let the flans cool, then cover and refrigerate overnight.
Using a sharp knife, peel the oranges and limes, removing all of the bitter white pith. Working over a bowl, cut in between the membranes to release the sections. Cut each section in thirds and return them to the bowl. Add the melon, basil, olive oil and salt.
To unmold each flan, run a knife around the rim of the pie plate, being sure to reach the caramel on the bottom; tilt the plate slightly to allow a bit of the caramel into the gap. Invert a rimmed round platter over the pie plate. Grabbing both, carefully invert the flan onto the platter; if it doesn't release immediately, lift one side of the pie plate about an inch and slip the tip of the knife between the glass and the flan to release the seal. Lift off the pie plate. Pour and scrape the caramel onto the flan. Cut into wedges and serve with the fruit salad.