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Honey Can Make Mealtime Golden
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Honey Tips Buying ~ Buy mild flavored honeys such as clover when you are looking for a delicate flavor, as for salad dressings. Choose darker-colored ones for long cooking procedures, including barbecue sauces and glazes for ducks. Cooking ~ For best results, choose recipes that specify honey. When substituting honey for granulated sugar, exchange honey for up to half the sugar. With experimentation, honey can be substituted for all the sugar in some recipes, but remember that because of its high fructose content, honey has a higher sweetening power than sugar. Coat the cup or measuring spoon with vegetable oil or vegetable spray before adding the honey, and the honey will slide out easily. One 12-ounce jar of honey is equal to a standard measuring cupful. When using honey, reduce the amount of liquid in the recipe by 1/4 cup for each cup of honey, because honey absorbs and retains moisture. (This is why breads, rolls and muffins made with honey keep fresh longer) When baking with honey, add 1/2 teaspoon baking soda for each cup of honey used; reduce the oven temperature by 25 degrees F . to prevent over-browning. Honey can be heated in the microwave for a minute or two, depending on the quantity. Stir it every 30 seconds and be careful not to let it burn. Warning: Don't be tempted to taste it the second you take it from the microwave or you may scald your tongue. Honey heats more quickly than you may think! Storing ~ Always store honey at room temperature; never in the refrigerator. You can store honey at room temperature for up to one year. If your honey becomes cloudy, don’t worry, it’s just crystallization. . If it has crystallized, remove the lid and place the jar in warm water for a few minutes, until the crystals disappear. They are not harmful.
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Honey is the perfect ingredient for cooks on the go ~ After all, it’s packed with natural energy! In summer sauces & winter glazes ~ baked into muffins and slathered on ribs ~ All-natural honey shines in so many quick, easy-to-make recipes. Every type of honey has a unique flavor and color, depending on the flowers visited by the honey bees. There are more than 300 different varieties of honey in the United States alone ~ from lightly sweet to richly bold. As a general rule, light-colored honey is milder in taste and dark-colored honey is stronger (except for Basswood, which is very light-colored but has a strong, biting flavor). You can substitute honey for other sweeteners in your favorite baked goods ~ such as muffins, breads, rolls and scones. They’ll come out moist and golden-hued, and stay fresher longer. (See Honey Tips in the sidebar for substitution instructions when baking with honey). September is National Honey Month. This fall, celebrate the season with honey. It's the perfect time to discover the many different tastes of nature's sweetener. The abundant harvest of summer fruits is still available and the honey used in the recipes is often found along with local fruits in Farmers' Markets. We're pleased to be able to share some of our favorite recipes with you in celebration of this delicious event! Editor's Note: To find specific varieties of honey, check out the new Honey Locator. Created by the experts at the National Honey Board, the locator features a comprehensive list of varietal honeys and their sources making it easy to find your favorite honey and discover new ones!
CHEWY GRANOLA BARS 1 cup old-fashioned rolled oats Preheat oven to 350°F. Spray an 8x8-inch square baking pan with nonstick cooking spray. In a medium bowl, combine the oats, orange juice, egg and honey. Let sit for 10 minutes to soften the oats. Stir in the peanut butter and chocolate chips until blended. Spread in the pan. Bake until the top begins to firm, about 20 minutes. Cool for 10 minutes before cutting. Makes 9 Servings (1 Bar). Per Bar: 124 Cal; 5 g Total Fat (1 g Sat Fat); 17 g Carb; 24 mg Cholesterol; 41 mg Sodium; 10 g Sugars; 4 g Protein; 1 g Fiber. Exchanges: 1 Carb; 1 Fat.
HONEY
CAKE (LEKACH) 1/2 cup strong coffee Preheat oven to 300ºF. Coat a 9-inch square pan with vegetable spray Combine coffee, honey and brandy; mix well and set aside. Beat eggs in large mixing bowl; add oil and brown sugar. Combine flour, baking powder, baking soda and spices in medium bowl; mix well. Add flour mixture to egg mixture alternately with honey mixture. Blend well. Pour batter into prepared pan. Bake 55 to 60 minutes or until cake springs back when lightly touched. 12 Servings. Per Serving: 237 Cal; 4g Fat; 48g Carb; 40mg Cholesterol; 288mg Sodium. Exchanges: 2 Starch; 1 Fat.
HONEY
CORNMEAL BISCUITS 1-3/4 cups buttermilk baking mix In large bowl, combine all ingredients until dough forms; beat 30 seconds. Turn dough onto surace dusted with baking mix; gently roll in baking mix to coat. Shape into a ball; knead 10 times. Roll or pat out 1/2-inch thick. Cut with 2-inch cutter dipped in baking mix. Bake on ungreased cookie sheet at 450ºF, 8 to 10 minutes, until golden brown. Serve with additional honey. Yield: 12 biscuits. Per Biscuit: 109 Cal; 3g Fat; 3g Protein; 17g Carb; 20mg Cholesterol; 180mg Sodium. Exchanges: 1 Starch/Bread; 1/2 Fat.
HONEY APPLES
SUPREME 6 large eating apples Wash and core apples. Leave a bit of the core at bottom of each apple so filling will not go through. Combine raisins, honey, lemon juice and nuts. Fill each apple. Brush with a little honey. Place about 1/2-inch of water in a baking dish and put apples in. Bake at 400°F until tender, or cook covered, on top of stove. When done, dust each apple with a dash of nutmeg and top with honey cheese mixture. Makes 6 Servings. Per Serving: 157 Cal; 3 g Total Fat (1 g Sat Fat); 34 g Carb; 4 mg Cholesterol; 46 mg Sodium; 4 g Fiber; 2 g Protein. Exchanges: 2 Fruit; 1/2 Fat.
GRILLED
PORK TENDERLOIN 1 tsp olive oil In a small bowl, combine the olive oil, balsamic vinegar, honey, Dijon mustard, and rosemary. Trim the fat from the tenderloins. Place tenderloins in a dish and pour the marinade over them. Refrigerate for 2 hours or longer. Preheat oven to 350°F. Place the tenderloins on a rack in a roasting pan coated with nonstick cooking spray. Bake for 50 minutes to 1 hour, or until a meat thermometer registers 160 degrees. Baste frequently with the marinade and discard any remaining after cooking. Makes 6 Servings. Per Serving: 200 Cal; 6 g Fat (2 g Sat Fat); 3 g Carbohydrate; 32 g Protein; 90 mg Cholesterol; 75 mg Sodium. Diabetic Exchanges: 4 lean meat.
CITRUS-GLAZED
CORNISH HENS 4 Cornish hens (1 pound each) Preheat oven to 350°F. Coat a roasting pan with nonstick cooking spray. Place the Cornish hens in the pan; place an orange quarter into the cavity of each. Season with salt and pepper. In a small bowl, combine the remaining ingredients and pour the mixture over the hens. Roast, uncovered for 1-1/4 to 1-1/2 hours, or until no pink remains and the juices run clear. Baste every 20 minutes. Serve whole, or cut in half; drizzle with additional glaze from the pan. Makes 4 Servings. Per Serving (1 hen without skin): 198 Cal; 3 g Total Fat (1 g Sat Fat); 20 g Carb; 22 g Protein; 94 mg Cholesterol; 404 mg Sodium; 19 g Sugars. Exchanges: 1-1/2 Carbohydrate; 3 Very Lean Meat.
HONEY MUSTARD CARROT
SALAD 2 lbs carrots, peeled & grated Combine all ingredients in a bowl and toss to mix. Adjust seasonings to taste. Serve chilled. Makes 6 Servings. Per Serving: 115 Cal; 2gm Fat; 25gm Carbo; 0mg Chol; 90mg Sodium; 4gm Fiber; 43mg Calcium. Exchanges: 2 Carbohydrates.
PLUM
HONEY TEA BREAD 2 cups all-purpose flour Preheat oven to 325ºF. Coat a 9x5x3-inch loaf pan with vegetable spray. Combine dry ingredients in a large bowl; mix well. Combine remaining ingredients in small bowl; mix until blended. Stir buttermilk mixture into flour mixture until just moistened. Fold in plums and walnuts. Pour into prepared pan and bake at 325ºF 50 to 55 minutes, or until wooden pick inserted near center comes out clean. During baking, cover top with foil after 25 minutes to prevent overbrowning. 8 Servings. Per Serving: 191 Cal; 6g Fat; 31g Carb; 2g Fiber; 5g Protein; 20mg Cholesterol; 141mg Sodium. Exchanges: 1 Starch; 1 Fat.
HONEY
LAMB CHOPS 2 Tbsp honey Combine all ingredients except the lamb chops and mint in a small bowl and microwave for 1 minute. Brush the mixture on the chops and broil or grill, turning frequently, according to the following guidelines: 12 minutes for rare, Garnish with mint and serve. Makes 6 Servings (2 to 3 oz). Per Serving: 139 Cal; 6 g Total Fat (2 g Sat Fat); 5 g Carb; 52 mg Cholesterol; 45 mg Sodium; 16 g Protein. Exchanges: 2 Lean Meat; 1/2 Carb.
HONEY-GRILLED
VIDALIA ONIONS 1 Tbsp honey Combine the first four ingredients to make the honey sauce. Prepare an outside grill with an oiled rack set 6 inches above the heat source. On a gas grill, set the heat to medium. Cut three 6-inch pieces of aluminum foil. Place the onions on the foil. Brush each onion with the honey sauce. Fold the foil into a package around the onion and grill for about 30 minutes until the onions are soft. Remove the onions from the foil, cut in half, and serve. Makes 6 Servings (1/2 onion each) Per Serving: 67 Cal; 1 g Total Fat; 15 g Carb; 0 mg Cholesterol; 205 mg Sodium; 2 g Protein; 1 g Fiber; 11 g Sugars. Exchanges: 1 Starch (Carbo).
SIMPLY
BAKED SPAGHETTI SQUASH 1 (2-1/4 to 2-1/2-pound) spaghetti squash Preheat oven to 375°F. Rinse the squash, cut it in half lengthwise and scoop out the seeds. Coat a large baking sheet with cooking spray and lay the squash halves, cut side down, on the sheet. Bake for about 45 minutes, until the squash can be easily pierced with a fork. Place the margarine or butter and honey in a microwave safe dish, cover loosely, and microwave at HIGH power for about 30 seconds, until the margarine or butter is melted. Cut each squash half into quarters and use a fork to fluff the center of each piece of squash slightly. Stir the honey mixture and drizzle about 1-1/4 teaspoons of the mixture over each piece of squash. Serve hot. Makes 8 Servings. Per Serving: 62 Cal; 3 g Total Fat (<1 g Sat Fat); 9 g Carb; 00 mg Cholesterol; 55 mg Sodium; 20 mg Calcium; 1 g Protein. Exchanges: 1-1/2 Veg; 1/2 Fat.
BAKED
PUMPKIN CUSTARD 1 cup canned or cooked mashed pumpkin Preheat oven to 350°F. Combine all of the ingredients except for the evaporated milk in a medium bowl and whisk to mix well. Add the evaporated milk and whisk again. Coat a 1-1/2-quart round casserole dish with nonstick cooking spray and pour the mixture into the dish. Set the dish in a pan filled with enough hot water to come halfway up the sides of the dish. Bake uncovered for about 1 hour 10 minutes, until a sharp knife inserted near the center of the dish comes out clean. Let the pudding sit at room temperature for 1 hour. Serve slightly warm or cover and chill before serving. Top each serving with a dollop of whipped topping or a drizzle of honey and a sprinkling of toasted pecans, if desired. (Note: Toppings are optional and NOT included in the nutritional analysis). Refrigerate leftovers. Makes 6 Servings. Per (2/3-Cup) Serving: 148 Cal; 00 g Fat; 29 g Carb; 2 mg Cholesterol; 146 mg Sodium; 165 mg Calcium; 8 g Protein; 1 g Fiber. Exchanges: 2 Carb.
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