Lunch: Skillet-Baked Pear-and-Apple Crisp

In the fall, James Boyce picks the apples and pears for this cinnamon-spiced crisp right behind the restaurant. With Kentucky bourbon country only five hours north, he occasionally swaps out the Cognac here for bourbon.

This recipe includes superfoods such as:

Cinnamon, Honey, Apples

Health benefits of Skillet-Baked Pear-and-Apple Crisp

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).

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.

Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

Ingredients

1 cup light brown sugar
1 cup all-purpose flour
1/4 cup pecans
2 teaspoons ground cinnamon
1 stick unsalted butter, cut into cubes
1 1/2 pounds Granny Smith apples, —peeled, cored and thinly sliced
1 1/2 pounds firm Bartlett pears, — peeled, cored and thinly sliced
3/4 cup dried currants
1/4 cup light brown sugar
2 teaspoons ground cinnamon
1/4 teaspoon ground cardamom
1/4 cup honey
2 tablespoons Cognac
Vanilla ice cream, for serving

Instructions

Preheat the oven to 350 ° and butter a 12-inch cast-iron skillet.
In a food processor, combine the sugar with the flour, pecans and cinnamon. Add the butter and pulse until the mixture is fine. Transfer the topping to a bowl and press into clumps.
In a large bowl, combine the apples and pears with the currants, sugar, cinnamon, cardamom, honey and Cognac and stir until the sugar is dissolved. Spread the fruit in the skillet and scatter the topping over the fruit.
Bake the crisp in the center of the oven for about 1 hour, until the fruit is bubbling and the topping is browned. Let cool for 20 minutes before serving with ice cream.

Share Skillet-Baked Pear-and-Apple Crisp

Share on Twitter