Breakfast: French Toast Casserole with Honey-Glazed Fruit

Serve this decadent dish for breakfast or brunch with a group. It's both light and satisfying, and can be made ahead to reduce prep time in the morning.

This recipe includes superfoods such as:

Cinnamon, Honey

Health benefits of French Toast Casserole with Honey-Glazed Fruit

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.

Ingredients

Cooking Spray
6 slices whole-wheat bread (lowest sodium available), halved lengthwise
1 1/2 cups fat-free milk
1 1/2 cups egg substitute
2 Tbsp light brown sugar
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1 (15 oz) can light fruit cocktail, drained
2 Tbsp honey
1 Tbsp light tub margarine (make sure it is trans-fat-free)

Instructions

Preheat the oven to 350 degrees F. Lightly spray an 8-inch square baking dish with cooking spray.
Place the bread halves with the cut sides (the crustless sides) touching the bottom of the pan and the crust sides resting on the slice beneath them. The slices should overlap slightly. Set aside.
In a medium bowl, whisk together the milk, egg substitute, brown sugar, cinnamon, and nutmeg. Pour over the bread. Using a spoon, press down the bread to soak up the milk mixture. Spread the fruit cocktail over the bread. Drizzle with the honey. Using a teaspoon, dot with the margarine.
Bake for 55 minutes-1 hour, or until the center of the casserole is set (doesn’t jiggle when the casserole is gently shaken.) Let cool for at least 10 minutes before cutting.
Cook’s Tip: If you prepare this casserole ahead of time, cover it with plastic wrap and refrigerate for up to 10 hours. Uncover it, put the cold casserole in a cold oven, set the temperature to 350 degrees F, and bake for 1 hour 5 minutes - 1 hour 10 minutes, or until the center is set (doesn’t jiggle when the casserole is gently shaken). Let cool for at least 10 minutes before cutting.

Choices/Exchanges: 2 Carbohydrate, 1 Lean Meat