Lunch: Salty-Sweet Honey-Mustard Snack Mix

This recipe includes superfoods such as:

Honey, Nuts

Health benefits of Salty-Sweet Honey-Mustard Snack Mix

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

5 cups broken sourdough pretzel pieces
4 cups crisp corn cereal, such as Corn Chex
2 cups plain bagel chips
1 1/2 cups roasted and salted peanuts
1 stick (8 tablespoons) unsalted butter
3 tablespoons yellow mustard
2 tablespoons honey
2 tablespoons Worcestershire sauce
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon plus 1 teaspoon mustard powder
Large pinch crushed red pepper flakes
1/2 teaspoon kosher salt
2 tablespoons light-brown sugar

Instructions

Preheat the oven to 350 degrees F. Combine the pretzel pieces, corn cereal, bagel chips and peanuts in a large bowl.
Combine the butter, mustard, honey, Worcestershire, onion and garlic powders, 1 tablepsoon of the mustard powder, red pepper flakes and salt in a small saucepan. Place over medium-low heat and cook, whisking, until the butter melts and the mixture just begins to bubble. Remove from the heat.
Pour the butter mixture over the pretzel mixture and toss until thoroughly coated. Spread out on a rimmed baking sheet and bake until lightly toasted and mostly dry, 20 to 22 minutes, stirring and tossing the mixture about halfway through the cooking time. Allow to cool for a few minutes on the baking sheet.
Rub the brown sugar and remaining 1 teaspoon mustard powder together with your fingers to make a fine powder. Transfer the toasted snack mix to a large bowl and toss with the mustard-brown sugar mixture. Let cool completely, and then store in an airtight container for up to 3 days.