Lunch: Soused Prunes

This recipe includes superfoods such as:

Cinnamon, Lemon

Health benefits of Soused Prunes

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.

Ingredients

1 cup packed brown sugar
1 cup granulated sugar
1/2 cup cider vinegar
2 cups water
2 cinnamon sticks
10 whole cloves
1 teaspoon whole allspice
2 tablespoons pure maple syrup
1 small orange, sliced
1 lemon, sliced
1 pound large pitted prunes (about 45)
45 small pecan halves (about 1/8 cup)
6 tablespoons rum

Instructions

In a large heavy saucepan combine sugars, vinegar, water, and spices and boil, stirring, until sugars are dissolved. Add maple syrup, orange and lemon slices, and prunes and simmer, covered, until prunes are plump and very tender, about 25 minutes. Transfer prunes with a slotted spoon to a bowl and boil syrup until thickened and reduced to about 1 1/2 cups, 15 to 20 minutes. With a slotted spoon remove spices, orange, and lemon and discard.
With a small knife cut a slit in side of each prune and stuff with a pecan half. Divide stuffed prunes among 3 clean 12-ounce jars and pour enough hot syrup into each jar to just cover prunes. Add 2 tablespoons rum to each jar and cover tightly, turning jars a few times to distribute rum. Prunes keep, covered and chilled, 1 month.

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