Lunch: Pork Chops with Toasted Spice Rub and Apple Dressing

This recipe includes superfoods such as:

Honey

Health benefits of Pork Chops with Toasted Spice Rub and Apple Dressing

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

4 (12-ounce) center-cut pork chops
Gray salt
2 tablespoons Toasted Spice Rub, recipe follows
2 tablespoons extra-virgin olive oil
1/3 cup dry white wine
1/2 cup Honey Roasted Apple Sauce, recipe follows

Instructions

Preheat the oven to 350 degrees F.
Season both sides of the pork chops with salt and toasted spice rub.
Heat the oil in an ovenproof skillet over medium heat and sear the pork chops until golden brown, about 4 minutes on 1side and 1 minute on the other side. Place pork chops on baking sheet. Remove excess oil from skillet.
Bake the chops until just cooked through, about 8 to 10 minutes. Remove to a serving platter.
Over medium heat, add the wine to the skillet, stir, and reduce to 1 to 2 tablespoons; add the apple sauce and bring to a simmer. Spoon over each chop.
Toasted Spice Rub
1/4 cup fennel seeds
1 tablespoon coriander seeds
1 tablespoon peppercorns
1 teaspoon crushed red pepper flakes
1/4 cup pure California chili powder
2 tablespoons kosher salt
2 tablespoons ground cinnamon
Toast the fennel seeds, coriander seeds, and peppercorns in a small, heavy pan over medium heat. When the fennel begins to turn light brown, add the red pepper flakes, and toss several times. Immediately turn the spice mixture out onto a plate to cool.
Put in a blender with the chili powder, salt, and cinnamon and blend until the spices are evenly ground. If you have a small spice mill or a coffee grinder dedicated to grinding spices, grind only the fennel, coriander, pepper, and chili flakes. Pour into a bowl and toss with the remaining ingredients.
Keep the spice mix in a glass jar in a cool, dry place, or freeze.
Note: If you have an exhaust fan over your stove, turn it on before you start toasting the spices. Be careful not to inhale the fumes once you add the red pepper flakes.
Yield: 1 cup
apples, Gravenstein or McIntosh
2 tablespoons butter
2 tablespoons fresh lemon juice
1/2 teaspoon finely ground sea salt, preferably gray salt
1/3 cup honey
Preheat oven to 425 degrees F.
Peel the apples with a vegetable peeler, remove the core and cut into 1-inch chunks, place in a large bowl. Heat a large skillet or roasting pan over medium-high heat. Add the butter. When the butter begins to brown, add lemon juice, then add the apples and salt. Cook until the apples just begin to color, about 4 minutes. Stir in the honey. Roast the apples in the oven until soft and lightly caramelized, about 12 minutes. Fork mash for a chunky version or puree in food processor for a smoother sauce.
Serve warm, room temperature or cold.
Yield: 8 servings