Let’s talk about honey.
Were you aware that FarmGate Online stocks two types of honey (regular and creamed honey) sourced locally from our beautiful Mornington Penninsula?
Honey is an incredibly versatile ingredient. It can be used in a huge variety of dishes. From a sweetener in porridge and muesli to a sugar replacement in cakes and muffins to a glaze for fish and meat or even an ingredient in a salad dressing. The options are endless.
If you are looking to for a way to reduce food miles and support our local farmers, why not add some of this delicious honey to your next FarmGate Online order?
Wanting some inspiration on how and why to incorporate honey into your diet? Have a read of this post to find out a little more information.
Nutritional Properties:
According to The Australian Guide to Healthy Eating, honey is technically considered a ‘discretionary item’ or a food that we should consume in moderation. One serve of honey is the equivalent of 60g or 1 tablespoon.
However, just because this food is classified as discretionary doesn’t mean that we shouldn’t enjoy it in our diet. Most of our nutrition is recommended to come from the five food groups:
- Wholegrain breads/cereals
- Meat/meat alternatives
- Dairy/dairy alternatives
- Fruit
- Vegetables
Depending on your activity level, height, age and health status we require more energy than is outlined in the Australian Guide to Healthy Eating. Therefore it is completely ok to include these discretionary items into our diet.
I’m also of the mindset, that irrespective of any of the above factors, if you love honey, you should include it in your diet because you enjoy it. To me, that is far more important.
So what does consuming one serve of honey (60g) offer me nutritionally?
- 1131 kilojoules (energy to help get you through your busy day!)
- 25% of your zinc requirements.
In addition to this, honey is high in antioxidants. Research has shown that honey has some anti-inflammatory, anti-microbial and immune defence properties. This may be helpful in certain conditions such as cardiovascular disease and type two diabetes. Further research is required.
Additional nutritional information:
FODMAP information:
For those of you whom suffer from gastrointestinal disorders and require a low FODMAP diet, consumption of honey is not recommended. Honey is high in the natural sugar fructose and may cause gastrointestinal upset.
If you have any further queries, please do not hesitate to contact your local GP or Accredited Practising Dietitian.
What is creamed honey?
This is an interesting question. The definition of creamed honey varies between producer to producer. However generally speaking, a small quantity of crystallised honey is evenly distributed (or whipped) through the honey to prevent further crystallisation. This results in a thicker texture, longer shelf life and it retains its natural sweetness.
Apart from those with gastrointestinal disorders, is there anyone else who should avoid consumption of honey?
Honey is not recommended for children under one year of age. This is due to the potential of bacteria spores within the honey which can cause botulism in infants. Botulism can result in constipation, loss of appetite, weak suck, weak cry and muscle weakness including poor head control. It can be treated. However it is best to avoid consumption of honey until children turn one year of age.
Menu ideas:
- This no-bake Greek yoghurt tart is so simple and easy to whip up. Wanting to make this more cost effective? Use regular dates instead of medjool dates. Just note that you might need to add a few more dates than the recipe states to get the desired consistency.
- Peanut slaw with soba noodles is packed full of flavour. The honey adds this beautiful sweetness to the dish. Serve alongside your favourite protein.
- This gluten-free honey almond cake with orange, raspberries and pistachios is perfect for when friends pop over for afternoon tea.
- These honey-sweetened almond, chocolate chip granola bars are the perfect snack to have on the go. Much more cost effective and nutritious than buying store bought muesli bars.
- These wholesome carrot, apple and oatmeal muffins are another great on the go snack. Sending these in the kids lunchbox? Simply omit the walnuts to make them nut-free.
- I’ve been making Heidi’s banana bread with spelt and honey recipe for years. It’s nourishing, not too sweet and certainly hits the spot.
- Looking for a new side dish to add to your repoirtoire? How about this quinoa and broccoli slaw with honey mustard dressing?
- Jamie Oliver’s honey and ginger chicken wings are perfect to pop on the BBQ.
- Is there anything better than a one-pan meal? This one-pan Japanese salmon and veggie bake is quick, easy and nutritious.
- Ottolenghi’s ricotta fritters with honey and orange are perfect for that special celebration dessert.
Recipe for the week:
Flourless chocolate pots.
This is my go to recipe when I am craving something sweet but I don’t seem to have anything in the cupboard that meets my needs.
This recipe uses pantry staples to create a quick, satisfying and nourishing dessert. I won’t lie, I’ve even had the leftovers for breakfast the next morning!
Just be sure to follow the recipe, these pots can go from oozy delicious to over cooked in a small matter of time. Enjoy!
Flourless chocolate pots
Ingredients
- 80 Grams Dark chocolate Roughly chopped
- 50 Grams Unsalted butter
- 1/4 Cup Almond meal
- 1/4 Cup Raw cacao
- 1/4 Tsp Sea salt
- 1/4 Tsp Baking soda
- 1/3 Cup Honey
- 1 Tsp Vanilla extract
- 1 Tbsp Milk
- 2 Eggs Lightly whisked
Instructions
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Preheat the oven to 180 degrees Celsius and lightly grease two pots with butter (my pots were 9cm diameter and 6cm deep).
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Melt the butter in a medium saucepan over medium heat, allowing it to bubble and brown. When nicely browned and fragrant (nutty and delicious, like a batch of croissants) add the chocolate and stir with a wooden spoon, allowing it to melt.
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To this same saucepan add the almond meal, cacao, salt, baking soda, honey, vanilla, milk and eggs. Stir well to combine.
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Pour the mixture into the greased pots and bake in the hot oven for ~15-17 minutes. You want the centre a little (or a lot) gooey and the sides a little more fluffy/cakier. It's better to undercook them than overcook so check from ~12 minutes, depending on the size/depth of your pots and your oven strength. Mine are usually done at 16 minutes. Serve with creme fraiche and berries.
Recipe Notes
- Image used is not my own. It is by Heidi Sze. Her photography of this dish is simply beautiful.
- I tend to make my own almond meal however you can substitute for any flour you have at home (if you don’t need this dish to be gluten free)
As always, feel free to comment below with recipe inspiration or head over to the FarmGate Online Facebook Group and show me what you’ve created.
Happy Cooking.
