Lunch: Spelt Focaccia with Kale, Squash and Pecorino

This recipe includes superfoods such as:

Kale, Lemon, Honey

Health benefits of Spelt Focaccia with Kale, Squash and Pecorino

Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. 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

2 cups spelt flour (see Note)
One envelope dry active yeast
1 cup warm water
1 tablespoon honey
2 tablespoons extra-virgin olive oil
Kosher salt
1 teaspoon chopped rosemary
Sea salt, for sprinkling
2 cups finely shredded stemmed kale, preferably Lacinato
1 tablespoon fresh lemon juice
Pinch of crushed red pepper
1 small Delicata squash (about 8 ounces)—halved lengthwise, seeded and sliced crosswise 1/2 inch thick
1 garlic clove, thinly sliced
1 ounce shaved fresh pecorino cheese (about 1/2 cup)

Instructions

In a large bowl, combine the spelt flour with the yeast, water, honey, 1 tablespoon of the olive oil and 3/4 teaspoon of kosher salt and stir until a dough forms. Turn the dough out onto a lightly floured surface and knead just until smooth, no more than 1 minute. Oil the bowl and return the dough to it. Let the dough rise, covered, in a warm, draft-free place until doubled in bulk, about 1 hour.
Line a baking sheet with parchment paper. Punch down the dough, then transfer it to the baking sheet and press it into a 12-by-8-inch oval. Brush with 1 teaspoon of the olive oil. Press small indentations all over the dough and sprinkle with the rosemary and sea salt. Let the dough stand uncovered for 45 minutes, until slightly risen. Preheat the oven to 375 °. Bake the focaccia for about 30 minutes, until lightly browned all over.
Meanwhile, in a bowl, toss the kale with the lemon juice, crushed red pepper and 1 teaspoon of oil. Squeeze the kale gently to soften it, then let it stand for 20 minutes.
In a large nonstick skillet, heat the remaining 1 teaspoon of oil. Add the squash, season with kosher salt and cook over moderately high heat until golden, 2 minutes. Turn the squash, add the garlic and cook over moderately low heat until the squash is tender, 5 minutes.
Top the focaccia with the kale and squash and bake for 1 minute longer, to heat the vegetables. Scatter the pecorino on top, cut into wedges and serve.

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