Lunch: Marinated Rack of Lamb with Honey-Mint Vinaigrette

This recipe includes superfoods such as:

Honey

Health benefits of Marinated Rack of Lamb with Honey-Mint Vinaigrette

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 small racks of lamb, 3/4 to 1 pound each, or 2 large racks of lamb, 1 1/2 to 2 pounds each, trimmed
2 cups bottled pomegranate juice or fresh apple cider
1/2 cup soy sauce
2 tablespoons honey
3 cups chopped scallions (about 8 medium scallions)
2 teaspoons crushed red pepper flakes
4 garlic cloves, finely chopped
1/4 cup extra-virgin olive oil
Fleur de sel or Kosher salt and freshly ground black pepper to taste

Instructions

First, marinate the lamb. In a non-reactive container large enough to hold all the lamb racks side by side, combine the juice, soy sauce, and honey. Stir in the scallions, red pepper flakes, and garlic. Add the lamb racks, bone side up, cover with plastic wrap, and refrigerate overnight. You can also transfer the marinade to a re-sealable plastic bag and marinate the lamb racks in the bag, turning them from time to time.
Preheat the oven to 400°. Line a baking sheet with foil.
Heat a large skillet over high heat. Add 2 tablespoons of the olive oil and reduce the heat slightly. Remove half of the lamb from the marinade, shake off excess liquid, season with salt and pepper to taste, and sear the meat all over until nicely browned, about 5 minutes total. Transfer to the baking sheet. Repeat with the remaining 2 tablespoons of oil and lamb. Discard the marinade.
Transfer the baking sheet to the preheated oven and roast until medium rare, 130° to 135°. on an instant-read thermometer inserted into the center of the meat without touching the bone. Small racks will be done in 15 to 20 minutes, larger racks in 20 to 25 minutes. Remove from the oven, cover with aluminum foil, and let the meat rest for 5 to 10 minutes.
Meanwhile, prepare the vinaigrette. In a blender or food processor, combine the rice wine vinegar, mint, parsley, honey, and ginger. Blend or process until thoroughly pureed. With the motor running, drizzle in the oil to form a thick emulsion. Transfer to a bowl and stir in the raisins. Season to taste with salt and lime juice.
On a carving board with a sharp knife, cut between the bones of each rack, carving single-bone chops from larger racks and double-bone chops from smaller racks. Spoon some vinaigrette onto each plate. Arrange the chops on top and lightly sprinkle each chop with a little fleur de sel or salt. Drizzle more vinaigrette over the lamb and serve hot.