Lunch: Apple and Gorgonzola Cheese Salad

This crowd pleaser includes sweet fall apples that balance out the pungent flavor of Gorgonzola cheese. Pair the salad with roasted chicken, turkey or pork tenderloin.

This recipe includes superfoods such as:

Lemon, Honey, Apples

Health benefits of Apple and Gorgonzola Cheese Salad

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.

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

Ingredients

Salad
2 large (8-oz) Braeburn apples, thinly sliced
2 Tbsp fresh lemon juice
1 large carrot, peeled and thinly sliced
8 cups mixed salad greens
1 small red onion, thinly sliced

Vinaigrette
2 Tbsp fresh orange juice
2 Tbsp fresh lemon juice
1 Tbsp honey
2 tsp Dijon mustard
1/4 cup walnut oil
Sea salt, to taste
Freshly ground black pepper, to taste
Garnish
1/4 cup toasted walnut pieces
3 Tbsp crumbled Gorgonzola cheese

Instructions

Coat the apples with the lemon juice and set aside. Place the carrot slices and mixed greens on a platter. Top with the onion and set aside.
Whisk together the orange and lemon juices, honey and mustard. Slowly add the oil in a thin stream, whisking constantly. 
Add the apples to the salad. Top with walnuts and cheese. Drizzle on the vinaigrette.

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