Lunch: Bahn Mi Sandwiches with Pork, Pickled Vegetables and Herbs

This recipe includes superfoods such as:

Honey

Health benefits of Bahn Mi Sandwiches with Pork, Pickled Vegetables and Herbs

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

3 cloves garlic, peeled
One 2.5-centimeter (1-inch) piece ginger, peeled and chopped
1/2 teaspoon white peppercorns
2 large handfuls fresh cilantro leaves and stalks
4 spring onions, trimmed and finely sliced
2 tablespoons fish sauce (preferably Vietnamese)
1 tablespoon honey
One 500-gram (1-pound) pork fillet, well-trimmed, cut on the diagonal into long, thin slices
Peanut oil, for brushing the grill pan

Instructions

For the pork: Bash together the garlic, ginger, peppercorns, cilantro leaves and stalks and spring onions in a mortar and pestle until you have a smooth paste. Add the fish sauce and honey and mix through. Place the sliced pork in a bowl and add three-quarters of the paste, reserving the rest. Massage the paste into the pork, then cover with plastic wrap and refrigerate for at least 2 hours, preferably overnight.
For the pickled vegetables: Dissolve the sugar and salt in the rice vinegar. Fold in the carrot and cucumber ribbons and the sliced red chiles. Set aside at room temperature for at least 20 minutes.
For the cilantro-chile mayonnaise: In a blender or mini-chopper, blitz the mayonnaise with the green chile and cilantro. Transfer to a bowl and mix in the lime juice. Chill until needed.
Once the pork has marinated, thread the slices onto skewers and set aside on a plate.
Cook the pork over high heat on a grill or in a lightly-oiled cast-iron grill pan until cooked through and sizzling, 2 minutes per side. Baste with the reserved marinade to create a sticky coating.
To assemble the sandwiches: Split open the rolls; slather on one side with the cilantro-chile mayonnaise and sprinkle the other with a few drops of Maggi sauce, if liked. Add the shredded lettuce, followed by the drained pickled vegetables. Top with a warm pork skewer and scatter over slices of red chile, if using, and spring onions. Eat soon, while the pork is still warm and the lettuce and pickled carrot are still nice and cold.

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