Dinner: Sweet potato rice (Gogumabap: 고구마밥)

Full recipe: http://www.maangchi.com/recipe/gogumabap Ingredients (for 2-3 servings): 1 cup of short grain rice 1 pound (453 grams) of sweet potato Water For seasoning sauce: ½ cup of chopped Asian chives (can be replaced with green onions) 1 clove of minced garlic ¼ cup soy sauce 1 ts honey or sugar 2 Tbs of vinegar 1 ts of hot pepper flakes 1 Tbs of toasted sesame seeds Directions: Put 1 cup of short grain rice in a heavy bottomed pot or stone pot. Rinse in cold water and drain. Scrub the wet rice with your hand, and rinse and drain until the drained water runs clear. Drain the last of the water by tilting the pot as much as you can. The rice should still be wet. Add 1 cup of water and soak in the pot for 30 minutes with the lid closed. Peel the sweet potatoes and rinse in cold water. Cut them into ½ inch cubes. Add the sweet potato cubes over the rice in the pot. Bring it to a boil over medium heat and let it cook for about 15 minutes in a stone pot (or 10 minutes in the regular pot). Open the lid and turn over the rice and the sweet potato with a wooden spoon. Close the lid and let it simmer for another 15-20 minutes in a stone pot (or 10-15 minutes in a regular pot) until the sweet potato and rice are cooked fully. Open the lid and use a wooden spoon to turn over the rice and sweet potato so they mix well. Transfer some to serving bowls and serve with seasoning sauce. For the seasoning sauce: Combine the soy sauce, chopped chives, garlic, honey, hot pepper flakes, vinegar, and toasted sesame seeds in a small bowl.

This recipe includes superfoods such as:

Sesame Seeds, Honey

Health benefits of Sweet potato rice (Gogumabap: 고구마밥)

Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.

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

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Instructions

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