T H E N U T R I T I O N, S C I E N C E, A N D C O O K I N G O F H O N E Y J E N N I F E R F I L L E N W O R T H, M S, R D

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1 T H E N U T R I T I O N, S C I E N C E, A N D C O O K I N G O F H O N E Y J E N N I F E R F I L L E N W O R T H, M S, R D

2 NUTRIENT COMPOSTION 17% Water 40% Fructose 30% Glucose 7% Maltose 1.3% Sucrose 4.7% protein, enzymes, vitamins, minerals Rich in antioxidants which include catalase, ascorbic acid, flavonoids, alkaloids Contains 18 different amino acids

3 HEALTH CLAIMS Honey has been utilized for its medicinal properties for over 2,000 years Cough suppressant Boosts memory Sleep aid Brain converts tryptophan to serotonin to melatonin Treats wounds and burns

4 ALLERGY BENEFITS? 2011 study found that people with birch pollen allergy, who took birch pollen honey, experienced: 60% reduction in symptoms 70% fewer days with severe symptoms Twice as many days without symptoms Reduced their antihistamine intake by 50% compared to the control group.

5 SUGAR VS HONEY Sugar composition is 50% fructose and 50% glucose Sugar is higher on the glycemic index Honey is higher in calories but sweeter 64 calories vs 49 calories per tablespoon Honey is easier to digest Bee enzymes help to break down the structure

6 BAKING WITH HONEY When substituting honey in recipes calling for 1 cup or more of sugar, reduce the other liquids in the recipe by ¼ cup for every 1 cup of honey. In cookie recipes using eggs, or in recipes with no other liquids, increase the flour by 2 tablespoons for each cup of honey One-to-one substitution works in most quick breads Add ½ teaspoon baking soda for every 1 cup of honey used

7 BAKING WITH HONEY (CONT.) Because of its high fructose content, honey is sweeter than sugar. If a one-to-one substitution makes the finished product too sweet, reduce the amount of honey, using ½ to ¾ as much honey as white sugar in the recipe. Reduce the oven temperature by 25ºF to avoid over browning Granulated sugar may play a critical role (creaming, holding air in a batter) in some recipes. Only half the sugar for honey in the first batch, then adjust as needed.

8 BAKING WITH HONEY Honey can be used in: Scones Cheesecake Breads Pizza dough Muffins Brownies Bars Cinnamon rolls Cookies Cakes

9 ANATOMY OF FLAVOR

10 FLAVOR PAIRINGS Herbs and Spices Rosemary, Thyme, Mint, Lavender, Basil, Cilantro, Tarragon, Oregano, Marjoram, Ginger, Cinnamon, Cloves, Star Anise, Nutmeg, Allspice, Paprika, Smoked Paprika, Chiles, Chinese Five Spice, Vanilla Bean, Mustard Seed Fruit and Nuts Citrus, Mangoes, Bananas, Strawberries, Berries, Kiwis, Apples, Pears, Papayas, Peaches, Plums, Cranberries, Melons, Lychees, Pineapples, Grapes, Guavas, Figs, Dried Fruits, Walnuts, Pistachios, Pine Nuts, Almonds, Chestnuts, Peanuts, Hazelnuts, Macadamias, Pecans, Coconuts

11 FLAVOR PAIRINGS Dairy Milk, Yogurt, Soy Milk, Artisan Cheeses Poultry Chicken, Turkey, Duck, Goose, Ostrich, Pheasant Meats Pork, Ham, Bacon, Lamb, Beef, Sausage, Exotic and Game Meats Seafood Salmon, Tilapia, Trout, Catfish, Tuna, Swordfish, Halibut, Red Snapper, Sea Bass, Mahi-Mahi, Shrimp, Lobster, Scallops, Squid Baked Goods Donuts, Muffins, Brownies, Biscotti, Cookies, Cakes, Pies, Pastries, Tarts, Cobblers, Cornbreads, Quick Breads, Sandwich Breads, Crackers, Pizza Dough, Focaccia, Flatbreads Beverages Teas, Coffee and Coffee Drinks, Smoothies, Juices, Lemonades, Ginger Ale, Sangria and Mixed Drinks

12 CHOCOLATE FIG HONEY CAKE 1 ⅓ cup honey 1 cup strong tea 1 grated lemon or orange rind 2 ¾ cup all purpose flour 2 tsp baking powder tsp cinnamon ½ tsp baking soda ½ tsp ground ginger ½ tsp allspice ¼ tsp salt 1 cup diced dried fig 4 eggs ¼ cup vegetable oil 1 Tbsp vanilla 1 cup granulated sugar

13 GREEK CHRISTMAS HONEY COOKIES Ingredients: For the cookies 6.5 cups plain flour 1 cup olive oil 1 cup vegetable oil ¾ cups sugar ¾ cup orange juice 2 teaspoons baking powder 1 teaspoon baking soda ¾ cups walnuts chopped 1 tablespoon ground cinnamon For the syrup: 1 cup honey 1 cup sugar 1.5 cups water 1 cinnamon stick 4 cloves 2 inches lemon rind lemon juice a few squeezes

14 BUILDING A CHEESEBOARD WITH HONEY Ricotta Also pairs well with figs, apricots, berries, and prosciutto Brie and triple cremes Also pairs well with nuts Blue cheese Sweet honey mellows out the sharp blue cheese Parmigiano-Reggiano or Sharp Cheddar Fresh Goat Cheese and Feta

15 ROASTED GRAPE AND RICOTTA CROSTINI 1 bunch grapes 2 tablespoons olive oil, divided 1/8 teaspoon kosher salt 1/8 teaspoon cracked black pepper 1 french baguette, cut into 10, 1/2- inch thick slices 1/2 cup + 2 tablespoons ricotta, homemade, part-skim or whole 1/2 cup walnuts, toasted 1/4 cup honey 1 grapefruit, zested roasted-grape-and-ricotta-crostini/

16 ROASTED BRUSSELS SPROUTS WITH WARM HONEY GLAZE 1½ lb. brussels sprouts, trimmed, halved ¼ cup extra-virgin olive oil ½ tsp. kosher salt, plus more Freshly ground black pepper ¼ cup honey ⅓ cup sherry vinegar or red wine vinegar ¾ tsp. crushed red pepper flakes (optional) 3 Tbsp. unsalted butter 3 scallions, thinly sliced on a diagonal 1 tsp. finely grated lemon zest

17 GRILLED POTATO SALAD WITH HONEY CHIPOTLE VINAIGRETTE Ingredients: 1lb baby potatoes, cut in half 2 ears corn 2 tablespoons olive oil, divided 1 jalapeno, seeds removed and diced ½ cup red pepper, diced 1 tablespoons red onion, finely diced 3 tablespoons cilantro, finely chopped 2 scallions, thinly sliced Salt and pepper For vinaigrette: 1 tablespoon chipotle in adobo 2 teaspoons honey ¼ cup olive oil Salt and pepper rilled-potato-salad-with-honeychipotle-vinaigrette

18 HONEY GLAZED GRILLED CHICKEN SKEWERS 1 lb. boneless skinless chicken breasts 3/4 cup soy sauce 3/4 cup honey 3/4 cup water 4 cloves garlic, smashed cilantro and lime for serving

19 HONEY ROASTED SWEET POTATO SOUP 4 pounds Sweet Potatoes peeled & cut into 1 dice ¼ Cup + 2 TBS Olive Oil divided ¼ Cup Honey 1 small Red Onion diced (about 1 ½ -2 cups) 5 cloves Garlic crushed & peeled 2 tsp Fresh Ginger grated 1 TBS Fresh Thyme 2 Quarts Low Sodium Chicken Stock or vegetable stock* ¼ Cup Orange Juice 1/3 Cup Crème fraiche plus more for serving (optional) ¾ Cup Walnuts roughly chopped ¾ Cup Gorgonzola crumbled

20 ADULT BEVERAGES Honey simple syrup can replace traditional simple syrup in any recipe. Equal parts honey and warm, bring to a boil, cool, store in glass container for up to 2 weeks in the refrigerator. The Gold Rush 2 ounces bourbon 3/4 ounce freshly squeezed juice from 1 lemon 3/4 ounce honey syrup

21 I may be contacted at: Website: jennywiththegoodeats.com Facebook: Jenny with the Good Eats