March 21, 2012
Honey/Maple - Recipe Redux Challenge March 2012
You can't get a better Whole Food than honey.
While I have 5 different honeys in my pantry I did not know until accepting this challenge that according to the American Dietetic Association, the glycemic index will vary depending on the type of honey you use. Floral honeys tend to have the lowest GIs, so use them to sweeten the foods you eat. According to the Glycemic Index Database, locust honey has a GI of 32, yellow box honey has a GI of 35 and stringy bark honey has a GI of 44. Other honeys release their energy faster and are classed as medium on the glycemic index. These tend to be the commercial blends, clover honey which has a GI of 69 and pure honey which has a GI of 58.
I used honey sparingly as a sweetener and like many, fell into the void of the Agave debate.
Nothing wrong with agave but there have been questions about how natural and organic it really is and there still isn't enough long term research to safely say it is better then honey for diabetics. After learning that there is a honey I can consume as a Diabetic (very low on the GI scale), I found a locust honey on Etsy and used it in the following recipe.
They had wild caught Sea Trout on sale in my market and it looked so good I decided to switch the salmon for the trout. The Nudge liked it better because although it has the same nutrition benefits as salmon it does not have that salmony flavor some people find unappealing. If you are one of them, you must give this fish a try.
I have to say this was one tender fillet cooked to perfection.
The sauce was not overly sweet and the flavors played well with the fish.
Thank you, Recipe Redux, for if not for this honey challenge, I never would have known about a natural and safe sweetener that will literally allow me (and as many diabetics as I can find) the chance to bake sweet things responsibly.
PS - The Nudge thanks you too!!!
Asian Honey-BBQ Sauce
makes 4 servings
* 1 cup pineapple, minced, with any natural juice
* 1/3 cup onion, chopped fine
* 1/4 cup honey (I used locust honey)
* 3 tablespoons low sodium soy sauce
* 2 tablespoons hoisin sauce
* 2 tablespoons lime juice
* 2 tablespoons white wine
* 2 teaspoons ginger, grated
* 1 1/2 teaspoons cornstarch (optional)
* 2 jalapenos, chopped
* 1 clove garlic, chopped
* 1 pound protein (fish, seafood, chicken or pork)
Mix everything (except fish) in a small sauce pan and simmer until it thickens, about 35-40 minutes.
Mussels: Pour sauce into a large dutch oven or wok with a lid and place over heat.
Clean mussels and when sauce is simmering, drop the mussels into the pan, cover tightly and cook for about 5-7 minutes until all the mussels open. Discard any that do not.
Serve in pan or pour into a large bowl.
Fish Fillets: Place fillets into baking pan, spoon sauce over and bake, uncovered for 15 minutes at 425°.
Meat: Cover meat with sauce and roast in 400° oven for 35-40 minutes for chicken, 35 minutes for pork chops and tenderloins.
Serve with sesame noodles, fried rice or pot stickers. Process the sauce and strain for a wonderfully healthy dipping sauce for grilled shrimp and chicken fingers. The kids will love it.