Lunch: Hot Cross Buns

Recipe by Sidney Fry, MS, RD With less heft and more flavor and fluff, these delicate Hot Cross Buns deserve attention all year long. A hint of warm spices balances a sweet glaze to finish off these Easter rolls.

This recipe includes superfoods such as:

Cinnamon, Lemon, Honey

Health benefits of Hot Cross Buns

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.

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

1/2 cup golden raisins
1/2 cup dried currants
1/4 cup warm orange juice (120 ° to 130 °)
19 ounces all-purpose flour (about 4 1/4 cups), divided
4.5 ounces whole-grain pastry flour (about 1 cup)
1 teaspoon salt
1 teaspoon grated lemon rind
1 teaspoon grated orange rind
1/2 teaspoon ground cinnamon
1/4 teaspoon grated whole nutmeg
1 package quick-rise yeast (about 2 1/4 teaspoons)
1 cup warm fat-free milk (120 ° to 130 °)
1/4 cup honey
1/4 cup unsalted butter, melted
2 large eggs, lightly beaten
Cooking spray
1 tablespoon water
1 large egg white

Instructions

To prepare rolls, combine first 3 ingredients in a small bowl; let stand 10 minutes. Drain fruit in a colander over a bowl, reserving fruit and juice.
Weigh or lightly spoon 18. 5 ounces (about 4 cups plus 2 tablespoons) all-purpose flour and pastry flour into dry measuring cups; level with a knife. Combine flours, salt, and next 5 ingredients (through yeast) in the bowl of a stand mixer with dough hook attached; mix until combined. Combine reserved orange juice, fat-free milk, honey, butter, and 2 eggs in a bowl, stirring with a whisk. With mixer on, slowly add milk mixture to flour mixture; mix at medium-low speed 7 minutes. Turn dough out onto a lightly floured surface. Add reserved fruit. Knead 2 minutes or until smooth and elastic; add enough of remaining 2 tablespoons all-purpose flour, 1 tablespoon at a time, to prevent dough from sticking. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm, dry place, free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Divide into 24 equal portions; roll each portion into a ball. Place rolls in muffin cups coated with cooking spray. Cover and let rise for 1 hour or until almost doubled in size.
Preheat oven to 350 °.
Combine 1 tablespoon water and egg white; stir with a whisk. Gently brush rolls with egg white mixture. Bake at 350 ° for 20 minutes or until golden, rotating pans once during baking. Remove from pans; cool 10 minutes on a wire rack.
To prepare glaze, combine powdered sugar and remaining ingredients in a bowl, stirring with a whisk. Microwave at HIGH 20 seconds or until warm. Spoon glaze into a zip-top plastic bag. Seal bag; snip a tiny hole in 1 corner of bag. Pipe a cross on top of each warm roll.