Read The Healing Powers of Honey Online
Authors: Cal Orey
The Healing Powers of Honey (8 page)
CHAPTER 6
The Mediterranean Sweetener
Tart Words make no Friends: a spoonful of honey will. Catch more flies than Gallon of Vinegar.
âBenjamin Franklin
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Like a wayward honey bee in flight, I traveled through the New England states and two provincesâQuebec and Ontarioâwith my Lhasa apso / Maltese, Tiger. He was sweet and bold. I had rescued the white shaggy-haired pooch in Washington State, where blackberry honey is popular. It was this Bohemian lifestyleâhitching rides with my dog and eating a simple, natural diet (including honey when I could afford it)âthat kept me lean and healthy.
With my shaggy-haired canine in tow I headed toward Canada. (I had to smuggle him into the country because I didn't have paperwork that was required.) Once we crossed the border, the closer to the city we got, the more disoriented I felt, not accustomed to being like a honey bee in a swarm. The locals spoke fluent French. (I did not.) The street signs were foreign and the metric system on food labels confused me. I was lost, but I had my dog that was American.
One night my canine companion and I spent in a forest off the main road. We snuggled up in my sleeping bag. Another creature comfort I enjoyed was the foods I guarded stuffed in my backpack: fresh fruit, nuts, whole-wheat bread, peanut butterâand a jar of clover honey. It was a reality TV show real-life moment when I used my finger to scoop out the creamy butter and gooey honey. And yes, I shared a bit of honey, butter, and bread with Tiger (today reminding me of Cerberus, the three-headed dog who was fed a honey cake).
Tiger and I had cuddled and slept in the backyard of Quebec, on beaches in the Florida Keys amid wildflowers, on an Indian reservation in Arizona, in a cornfield in Kansas, and in the back of a pickup truck under the stars at a motel in Tennessee. From truck stops to national parks, this dog and I were inseparable, like bees and their beekeeper. Tiger was my protector and sounding board. It was comfort foods, honey, peanut butter, and whole-grain crackers from the United States, that didn't spoil, kept me energizedâand I shared with my best friend.
And while I didn't know it then, later on as a health author I learned I was eating foods of the Mediterranean dietâheart-healthy honey and peanut butter (in moderation) with a dog that provided heart health benefits, too, by keeping my blood pressure down during stressful and lonely times.
MY BUZZ ON THE MEDITERRANEAN DIET AND HONEY
So, what is the heart-healthy Mediterranean diet, anyhow? There's no one “Mediterranean” diet. As the American Heart Association explains it, at least 16 countries border the Mediterranean Sea. Naturally, diets, including French, Italian, and Spanish, differ in the foods of choice. But the deal is, there still is a common thread in the cuisine of the diets.
That means, if I got my long-awaited trip to Europe (especially France, Greece, and Italy), while the dishes I'd savor would be different, the staples would share similarities. The upside of the Mediterranean diet, notes the AHA, is that folks who eat the average Mediterranean diet (in which more than 50 percent of fat calories come from monounsaturated fat, usually from olive oil) eat less saturated fat than you'll find in the typical American diet. And heart disease in Mediterranean countries is still lower in numbers than in the United States, where it's the number one killer for both women and men. And longevity is still higher in Mediterranean countries.
The AHA believes that these facts may be due to not just the Mediterranean diet but also lifestyle choices, such as getting more physical activity and having a strong social support system. The jury is still out for the AHA before they recommend people follow a Mediterranean diet.
Another food pyramid of interestâauthor Steven Pratt, M.D.'s SuperFoodsRx HealthStyle Pyramid, has similarities to the Oldways traditional Mediterranean Diet Pyramid. His daily pyramid includes fruits (3â5 servings), vegetables (5â7 servings), whole grains (5â7 servings), non- or low-fat dairy (1â3 servings), fish with bones (1â3 servings), dark green leafy greens (1â3 servings), healthy fats (1â2 servings), and up to 100 calories daily of buckwheat honeyâas well as aerobic exercise most days (30â90 minutes) and 8 or more 8-ounce glasses of water.
The SuperfoodsRx Healthstyle Pyramid and Oldways traditional Mediterranean diet and lifestyle can keep you working like a worker bee. If you follow the Mediterranean path, you can keep slim and fit like Frenchwomen can and do because of portion control, minimeals, saying no to deprivation, savoring fresh whole food, and keeping a move onâsecrets that work effortlessly.
OLDWAYS TRADITIONAL MEDITERRANEAN DIET
My Mediterranean diet of choice, based on the Mediterranean Oldways pyramid, was created using the most current nutrition research to represent a healthy, traditional Mediterranean diet. It was based on the dietary traditions of Crete, Greece, and southern Italy in 1960. This was a time when the rates of chronic disease among the population there were among the lowest in the world and the adult life expectancy was among the highest.
The diet of the poor people of the southern Mediterranean, which consisted mainly of fruits and vegetables, beans and nuts, healthy grains, fish, olive oil, and a small amount of sweets and red wine, proved to be much more likely to lead to longevity. And it's this plant-based diet that is still praised today around the globe.
THE BEES' KNEES MEDITERRANEAN SUPERFOODS
In my
Healing Powers
series I push the philosophy that there is no quick fix for good health by eating one superfoodâincluding vinegar, olive oil, and chocolate. Not only would it be boring, but it's the total package of the traditional Mediterranean diet and lifestyle, including honey, that is the golden ticket to good health and longevity. Here's the best of my world with new, improved honey rules I incorporated into my Mediterranean food.
Healing Powers
series I push the philosophy that there is no quick fix for good health by eating one superfoodâincluding vinegar, olive oil, and chocolate. Not only would it be boring, but it's the total package of the traditional Mediterranean diet and lifestyle, including honey, that is the golden ticket to good health and longevity. Here's the best of my world with new, improved honey rules I incorporated into my Mediterranean food.
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HONEY RULE #1: Go semi-vegan.
I eat a plant-based diet, including fruits and vegetables, potatoes, breads and grains (whole grains), beans (I don't like these because they're fuzzy), nuts (I love almonds, cashews, and walnuts), and seeds. But I also incorporate fish and poultry and eggs into my diet on occasion.
Bit o' Honey:
Try drizzling whole-grain bread and nuts with honey.
I eat a plant-based diet, including fruits and vegetables, potatoes, breads and grains (whole grains), beans (I don't like these because they're fuzzy), nuts (I love almonds, cashews, and walnuts), and seeds. But I also incorporate fish and poultry and eggs into my diet on occasion.
Bit o' Honey:
Try drizzling whole-grain bread and nuts with honey.
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HONEY RULE #2: Eat fresh foods.
If it's seasonally fresh and locally grown I'm there to get my dose of antioxidants. I am Ms. Natural, a produce gal.
Bit o' Honey:
I include all-natural, dark honeys, including buckwheat and manuka, in my diet and lifestyle.
If it's seasonally fresh and locally grown I'm there to get my dose of antioxidants. I am Ms. Natural, a produce gal.
Bit o' Honey:
I include all-natural, dark honeys, including buckwheat and manuka, in my diet and lifestyle.
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HONEY RULE #3: Use olive oil like an Italian.
I use extra virgin olive oil in cooking and baking and on French bread. It is the main fat in my kitchen. I admit that I'll use a bit of European-style butter (especially if I sauté fish or bake scones), but it's EVOO; that's the oil of choice.
Bit o' Honey:
I sometimes use pure maple syrup or organic brown sugar, but sweet honey is the sweetest sweetener you'll find in my pantry.
I use extra virgin olive oil in cooking and baking and on French bread. It is the main fat in my kitchen. I admit that I'll use a bit of European-style butter (especially if I sauté fish or bake scones), but it's EVOO; that's the oil of choice.
Bit o' Honey:
I sometimes use pure maple syrup or organic brown sugar, but sweet honey is the sweetest sweetener you'll find in my pantry.
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HONEY RULE #4: Kiss off saturated fat.
I aim for a daily total fat amount ranging from about 25 to 35 percent of energy, with saturated fat composing no more than 7 to 8 percent of calories. It's easier to do when you stay clear of meat, butter, and cheese.
Bit o' Honey:
Honey doesn't contain fat, so you can use it to add flavor to foods, in ways such as drizzling it on a whole-grain muffin or pancakes, rather than using high-fat butter.
I aim for a daily total fat amount ranging from about 25 to 35 percent of energy, with saturated fat composing no more than 7 to 8 percent of calories. It's easier to do when you stay clear of meat, butter, and cheese.
Bit o' Honey:
Honey doesn't contain fat, so you can use it to add flavor to foods, in ways such as drizzling it on a whole-grain muffin or pancakes, rather than using high-fat butter.
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HONEY RULE #5: Include cheese and yogurt.
No need to stay clear of goat cheese or Greek yogurt, but I do go for low-fat varieties.
Bit o' Honey:
Instead of eating yogurt infused with artificial fruits and sweeteners, I've grown to love all-natural, organic plain yogurt with a spoonful of dark honey in it and chunks of fresh fruit. Drizzling dark honey on cheese? It is a super way to get calcium and extra antioxidants with panache.
No need to stay clear of goat cheese or Greek yogurt, but I do go for low-fat varieties.
Bit o' Honey:
Instead of eating yogurt infused with artificial fruits and sweeteners, I've grown to love all-natural, organic plain yogurt with a spoonful of dark honey in it and chunks of fresh fruit. Drizzling dark honey on cheese? It is a super way to get calcium and extra antioxidants with panache.
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HONEY RULE #6: Eat lean protein.
I include fish (such as wild salmon and water-packed tuna) and poultry (chicken and turkey) and a few eggs per week (organic brown ones), including those used in cooking and baking.
Bit o' Honey:
I love citrus-flavored honeys on fish and poultry.
I include fish (such as wild salmon and water-packed tuna) and poultry (chicken and turkey) and a few eggs per week (organic brown ones), including those used in cooking and baking.
Bit o' Honey:
I love citrus-flavored honeys on fish and poultry.
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HONEY RULE #7: Savor natural desserts.
I lean toward fresh fruit as my daily dessert and limit sweets (usually honey) or saturated fat to no more than a few times per week.
Bit o' Honey:
Eating honeys (no more than 100 calories per day) is okay, but I avoid eating sweets every day. Consuming a bit of honey helps to conquer cravings for the sweet treats, including ice cream, pastries, and cookies.
I lean toward fresh fruit as my daily dessert and limit sweets (usually honey) or saturated fat to no more than a few times per week.
Bit o' Honey:
Eating honeys (no more than 100 calories per day) is okay, but I avoid eating sweets every day. Consuming a bit of honey helps to conquer cravings for the sweet treats, including ice cream, pastries, and cookies.
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HONEY RULE #8: Avoid red meat.
The truth is, I haven't touched meat for more than 30 years. The Mediterranean diet allows lean meat a few times per monthâbut I prefer not to go there.
Bit o' Honey:
Refer to honey rule #6 and try honey glazes on lean meat dishes with extra vegetables.
The truth is, I haven't touched meat for more than 30 years. The Mediterranean diet allows lean meat a few times per monthâbut I prefer not to go there.
Bit o' Honey:
Refer to honey rule #6 and try honey glazes on lean meat dishes with extra vegetables.
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HONEY RULE #9: Enjoy regular exercise.
I swim and walk my dogs to keep my weight and blood pressure in check, stay fit, and feel energized.
Bit o' Honey:
Eating a dark chocolate honey truffle or spoonful of creamed honey before getting physical (for extra energy) and sipping a cup of tea with honey after (to maximize the feel-good endorphins) works a workout.
I swim and walk my dogs to keep my weight and blood pressure in check, stay fit, and feel energized.
Bit o' Honey:
Eating a dark chocolate honey truffle or spoonful of creamed honey before getting physical (for extra energy) and sipping a cup of tea with honey after (to maximize the feel-good endorphins) works a workout.
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HONEY RULE #10: Drink wine.
If I drank, heart-healthy red wine with its antioxidants would be my choice of spirit and I would opt for moderate consumptionâwith meals. (I know alcohol should be avoided during pregnancyâbut like an infertile worker honey bee I don't have to worry about that.)
Bit o' Honey:
I'm curious to try honey mead, but I'll save it for my next life when I get married and go on a honeymoon.
If I drank, heart-healthy red wine with its antioxidants would be my choice of spirit and I would opt for moderate consumptionâwith meals. (I know alcohol should be avoided during pregnancyâbut like an infertile worker honey bee I don't have to worry about that.)
Bit o' Honey:
I'm curious to try honey mead, but I'll save it for my next life when I get married and go on a honeymoon.
HONEY! THERE'S A NEW COMPOUND
The buzz at Oldways is that while we always knew olive oil, honey, and walnuts were good foods, new antioxidants have been found in this mighty trio, foods that are included in the Mediterranean diet. And these three foods continue to be praised. Oldways has acknowledged that these foods have been studied at the University of Granada and it's been discovered even more healthy antioxidants in phenolic compounds are in honey, oil, and walnuts. The two new techniques capillary electrophoresis and high-resolution liquid chromatography allow researchers to find these beneficial components in any plant food.
Scientists believe that these three functional foods and a medicinal herb called
Teucrium polium
are able to provide different health benefits. Findings published in the
Journal of Agricultural and Food Chemistry
show that this compound with high antioxidant activity can lower the risk of developing disease, including diabetes, cancer, heart diseases, and hypertension.
2
Teucrium polium
are able to provide different health benefits. Findings published in the
Journal of Agricultural and Food Chemistry
show that this compound with high antioxidant activity can lower the risk of developing disease, including diabetes, cancer, heart diseases, and hypertension.
2
Oldways says: “While these new techniques may allow us to isolate some theoretical magic bullet component in foods, we think the takeaway message is a humbling one, reminding us of how little we know of what is in any food, and why it's good for us. Eating a wide variety of whole foods, especially plants, is the best way to cover our bases.”
BUZZING ABOUT MEDITERRANEAN GRUB AND HONEY
What's more, honey is used as a sweetener in the Mediterranean diet. Oldways adds: “While we think it is a highly recommended sweetener, we are not sure if we can go as far as to say it is the sweetener, because other sweeteners are used as well.” And that statement makes sense to me; as a dedicated follower of the Mediterranean diet, sometimes I will combine honey with raw organic sugars or even table sugar, especially in bakingâall in moderation.
It's not just Oldways and me that tout this diet full of traditional Greek foodsâand honey. In
The Jungle Effect: A Doctor Discovers the Healthiest Diets from Around the WorldâWhy They Work and How to Bring Them Home
(New York: Harper Collins, 2008) author Daphne Miller, M.D., give a thumbs-up to the Mediterranean diet, too. “One study looked at Anglo Celt Australians living in Melbourne. Anglo Celts who chose to switch to a Greek-style Mediterranean diet had lower rates of diseases and lived longer than those who ate the typical Australian diet high in meat,” notes the doctor, who includes 23 references to honey in
The Jungle Effect
âand includes the liquid gold in her recipes.
3
The Jungle Effect: A Doctor Discovers the Healthiest Diets from Around the WorldâWhy They Work and How to Bring Them Home
(New York: Harper Collins, 2008) author Daphne Miller, M.D., give a thumbs-up to the Mediterranean diet, too. “One study looked at Anglo Celt Australians living in Melbourne. Anglo Celts who chose to switch to a Greek-style Mediterranean diet had lower rates of diseases and lived longer than those who ate the typical Australian diet high in meat,” notes the doctor, who includes 23 references to honey in
The Jungle Effect
âand includes the liquid gold in her recipes.
3
Common Foods and Flavors of the Mediterranean Diet Pyramid
| Vegetables & Tubers | Artichokes, Arugula, Beets, Broccoli, Brussels Spouts, Cabbage, Carrots, Celery Celeriac, Chicory, Collard Cucumber, Dandelion Greens, Eggplant, Fennel, Kale, Leeks, Lemons, Lettuce, Mache, Mushrooms, Mustard Greens, Nettles, Okra, Onions, (red, sweet, white) Peas, Peppers, Potatoes, Pumpkin, Purslane, Radishes, Rumbega, Scallions, Shallots, Spinach, Sweet Potatoes, Turnips, Zucchini |
| Fruits | Avocados, Apples, Apricots, Cherries, Clementine, Dates, Figs, Grapefruit, Grapes, Oranges, Melons, Nectarines, Olives, Peaches, Pears, Potatoes, Pomegranates, Strawberries, Tangerines, Tomatoes |
| Grains | Breads, Barley, Buckwheat, Bulgar, Couscous, Durum, Farro, Millet, Oats, Polenta, Rice, Wheatberries |
| Fish & Seafood | Abalone, Cockles, Clams, Crab, Eel, Flounder, Lobster, Mackerel, Mussels, Octopus, Oysters, Salmon, Sardines, Sea Bass, Shrimp, Squid, Tilapia, Tuna, Whelk,Yellowtail |
| Poultry, Eggs Cheese, & yogurt | Chicken, Duck, Guinea Fowl |
| Eggs (Chicken, Quail, and Duck) | |
| Cheeses (Examples Include: Brie, Chevre, Corvo, Feta, Haloumi, Manchego, Parmigiano-Reggiano, Pecorino, Ricotta) | |
| Yogurt, Greek Yogurt | |
| Nuts, Seeds, & Legumes | Almonds, Beans (Cannellini, Chickpeas, Fava, Kidney, Green), Cashews, Hazelnuts, Lentils, Pine Nuts, Pistachios, Sesame Seeds (Tahini), Split Peas, Walnuts |
| Herbs & Spices | Anise, Basil, Bay Leaf, Chiles, Clove, Cumin, Fennel, Garlic, Lavender, Marjoram, Mint, Oregano, Parsley, Pepper, Pul Biber, Rosemary, Sage, Savory, Sumac, Tarragon, Thyme, Zatar |
| Meats & weets | Pork, Beef, Lamb, Mutton, Goat |
| Sweets (Examples include. Baklava, Biscotti, Creme Caramel, Chocolate, Gelato, Fruit Tarts, Kunefe, Lokum, MousseAu Chocolat, Sorbet, Tiramisu) | |
| Water & Wine | Drink Plenty Of Water |
| Wine In Moderation |
2009 Oldways Preservalion d Exchange Trustwww.oldwayspt.org
On the topic of recipes and the Mediterranean diet, I made it a point in choosing recipes for this book that use a variety of the following common foods.
Most important, eating a variety of common Mediterranean foods and getting daily physical activity are part of the sweet package that works to lower your risk of developing diseases and ups your odds of living a longer quality life whether you reside in Europe or America. And yes, honey, olive oil, and nuts along with other common Mediterranean foods are often paired with honey, as in this honeydelicious recipe.
Mediterranean Wrap
1 cup uncooked couscous
½ cup chopped almonds,
toasted
½ cup raisins
3 cups cooked, shredded
pork roast
2 cups shredded lettuce
¼ cup honey
¼ cup olive oil
¼ cup lemon juice
2 tablespoons chopped
fresh parsley
1 teaspoon curry powder
1 teaspoon grated lemon
peel
Salt and pepper, to taste
4 pita bread pockets, split
into 8 rounds
1 cup hummus
½ cup chopped almonds,
toasted
½ cup raisins
3 cups cooked, shredded
pork roast
2 cups shredded lettuce
¼ cup honey
¼ cup olive oil
¼ cup lemon juice
2 tablespoons chopped
fresh parsley
1 teaspoon curry powder
1 teaspoon grated lemon
peel
Salt and pepper, to taste
4 pita bread pockets, split
into 8 rounds
1 cup hummus
Cook couscous according to package directions. In medium bowl, gently combine couscous, almonds, raisins, pork, and lettuce. In small bowl, whisk together honey, olive oil, lemon juice, parsley, curry powder and lemon peel. Season with salt and pepper. Mix ¼ cup dressing into couscous mixture. To assemble wraps, lay pita rounds split side up on work surface. Spread each with 2 tablespoons hummus. Spoon approximately ½ cup couscous mixture down center of each pita round. Drizzle with 1 tablespoon dressing and fold in sides to wrap.
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To Prepare Pork for Your Favorite Wrap:
Season 1½ lb. boneless pork roast with salt and pepper; brown on all sides in a hot nonstick skillet with a little olive oil. Add ½ cup chicken broth or water to pan, lower heat, cover tightly and simmer for 1 ½ hours, until roast is very tender. Check pan occasionally for liquid level; if broth has evaporated, add a little more to pan to maintain a moist cooking environment. Remove roast from pan, let cool slightly and shred or chop pork coarsely. A 1½ pound roast will yield 4 cups of pork. Use immediately or cover and refrigerate up to 4 days, until ready to use. Serve cold or reheated. Makes 4 wraps.
Season 1½ lb. boneless pork roast with salt and pepper; brown on all sides in a hot nonstick skillet with a little olive oil. Add ½ cup chicken broth or water to pan, lower heat, cover tightly and simmer for 1 ½ hours, until roast is very tender. Check pan occasionally for liquid level; if broth has evaporated, add a little more to pan to maintain a moist cooking environment. Remove roast from pan, let cool slightly and shred or chop pork coarsely. A 1½ pound roast will yield 4 cups of pork. Use immediately or cover and refrigerate up to 4 days, until ready to use. Serve cold or reheated. Makes 4 wraps.
(
Courtesy:
National Honey Board.)
Courtesy:
National Honey Board.)
While good honey is good for you, imagine how much better it can be if it's from different honey varietals, such as alfalfa, buckwheat, and leatherwoodâwhich have both medicinal properties and a distinct flavor. Take a look at part 3: “Honey Flavors” to see the wide, wide world of honeys and you, like me, can enjoy honeyed foods to nourish your body, mind, and spirit without taking a vacation.
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