Honey

Honey has been in kitchens since antiquity (Egyptians were cooking with it over 5,000 years ago), but there’s a modern buzz surrounding the golden liquid. “We’re seeing two big trends: the increase in varietal honeys, and the rise of local honeys,” says Kim Flottum, editor of Bee Culture magazine.

Varietal honeys such as orange blossom, lavender, or sage are produced when bees collect nectar from a single flower. “Each has a unique flavor and color, the same way wines from different regions and different grapes are unique,” explains Flottum.

Rather than investing in Italian chestnut honey or French lavender honey, Flottum advises tapping into the growing number of local honeys. “It’s just like going to the farmers’ market and buying local produce,” he says. “You’re supporting a beekeeper and the quality is so much better.” (It’s also the best way to be sure that bees are properly cared for in small populations. Visit honeylocator.com to find a producer near you.)

Honey keeps baked goods tender and gives them an amber hue. A touch of honey balances other flavors and lends richness without adding fat in dressings, sauces, and smoothies. Check out the following ideas, or play around with honey in your favorite recipes to see what new uses you can find for this time-honored sweetener.

HONEY-GLAZED TOFU ON PUMPKIN SEED COUSCOUS
Serves 6 - 30 minutes or fewer

Cracked black pepper—a coarser grind of the kitchen staple—lends a lightly spicy flavor without the bite of fresh chiles or hot sauce. If you can’t find shelled pumpkin seeds (also called pepitas), substitute your favorite chopped nuts.

Honey-Glazed Tofu
2 10-oz. pkgs. extra-firm tofu
2 tsp. cracked black pepper
2 tsp. dried thyme
1 tsp. salt
1/4 cup vegetable oil
1/2 cup honey

Pumpkin Seed Couscous
2 cups low-sodium vegetable broth
2 medium carrots, chopped (1 cup)
1 cup frozen edamame, thawed
2 tsp. olive oil
1 tsp. salt
1 1/2 cups whole-wheat couscous
1/2 cup toasted unsalted pumpkin seeds

1. To make Honey-Glazed Tofu: Place tofu between two plates and set heavy pot on top. Drain 10 minutes, and pat dry. Cut tofu into 3/8-inch-thick slices. Combine pepper, thyme, and salt in small bowl. Coat tofu slices with pepper mixture, and set aside.
2. To make Pumpkin Seed Couscous: Bring broth, carrots, edamame, olive oil, and salt to a boil in covered saucepan. Remove from heat, stir in couscous and cover. Let steam 5 minutes, then fluff with fork.
3. Meanwhile, heat oil and honey in large skillet over medium-high heat until bubbling. Place tofu in pan, and cook 3 minutes. Turn, and cook 3 minutes more, spooning thickening sauce over tofu.
4. To serve: Stir pumpkin seeds into couscous. Spoon onto plates, and top with Honey-Glazed Tofu.

PER SERVING: 577 CAL; 26 G PROT; 26 G TOTAL FAT (3 G SAT. FAT); 71 G CARB; 0 MG CHOL; 444 MG SOD; 10 G FIBER; 27 G SUGARS

SPINACH-AND-ORANGE SALAD WITH ALMONDS AND HONEY-SESAME DRESSING
Serves 4 - 30 minutes or fewer

The Asian-flavored dressing for this salad also makes a great dip for raw veggies, spring rolls, and dumplings.

Salad
1/4 cup slivered almonds
5 oz. baby spinach (6 cups)
2 large oranges, peeled and sectioned
1 Tbs. sesame seeds

Honey-Sesame Dressing
1/4 cup honey
2 Tbs. rice vinegar
2 Tbs. low-sodium soy sauce
1/4 tsp. red pepper flakes
3 Tbs. vegetable oil
1 Tbs. dark sesame oil

1. To make Salad: Toast almonds in dry skillet over medium heat 2 to 3 minutes, or until light brown. Cool.
2. Arrange spinach on a platter, and top with orange sections and almonds.
3. To make Honey-Sesame Dressing: Blend honey, vinegar, soy sauce, and red pepper fl akes in food processor. Pour in vegetable oil and sesame oil, and blend until smooth. Drizzle 1/4 cup Honey- Sesame Dressing over salad, and sprinkle with sesame seeds.

PER SERVING: 185 CAL; 4 G PROT; 11 G TOTAL FAT (1.5 G SAT. FAT); 21 G CARB; 0 MG CHOL; 360 MG SOD; 4 G FIBER; 17 G SUGARS

HONEY-PECAN SQUARES
Makes about 9 squares

Here, honey replaces corn syrup in a pecan-pie-like filling for bar cookies.

Crust
1 pkg. graham crackers (1/3 lb.)
1/4 cup honey
2 Tbs. butter, cut into small pieces

Filling
1 1/2 cups pecan halves
4 large eggs
1 cup honey
2 Tbs. butter, melted
1 tsp. vanilla extract
1/8 tsp. salt

1. To make Crust: Preheat oven to 325°F. Coat 9-inch square baking pan with cooking spray. Pulse graham crackers several times in food processor until fine. Add honey and butter, and blend until crumbly. Press into prepared pan, making crust come 3/4 inch up sides of pan. Bake 10 minutes.
2. To make Filling: Spread pecans on baking sheet. Bake 5 to 7 minutes, or until toasted. Whisk eggs in large bowl, then whisk in honey, butter, vanilla, and salt. Spread pecans over crust, then pour egg mixture over pecans. Bake 25 to 30 minutes, or until filling is set and puffed around edges. Cool before cutting into squares. Store in refrigerator.

PER SQUARE: 416 CAL; 6 G PROT; 22 G TOTAL FAT (5 G SAT. FAT); 54 G CARB; 107 MG CHOL; 185 MG SOD; 2 G FIBER; 45 G SUGARS

HONEY-ALMOND CAKE
Serves 12

This luscious layer cake is a good recipe to try with a floral varietal like lavender or orange blossom because the delicate fl avors really come through.

Almond Cake
3/4 cup slivered almonds, divided
1 cup all-purpose flour
1 Tbs. grated lemon zest
3/4 tsp. baking soda
1/4 tsp. salt
3 large eggs, separated
1/4 cup canola oil
3/4 cup honey

Glaze
8 oz. Neufchâtel cheese, softened
1/2 cup honey

1. To make Almond Cake: Preheat oven to 325°F. Coat 2 9-inch round pans with oil, and dust with flour. Spread 1/2 cup almonds on baking sheet, and toast 10 minutes, or until light brown.
2. Chop remaining 1/4 cup almonds to a powder in food processor. Combine flour, lemon zest, baking soda, salt, and ground almonds in large bowl.
3. Whisk together egg yolks, oil, and honey in separate bowl. Fold in flour mixture. Beat egg whites with electric mixer until stiff peaks form. Fold egg whites into batter. Divide between prepared pans; bake 15 to 18 minutes, or until toothpick inserted in the center comes out clean. Cool 10 minutes, then unmold and cool on wire rack.
4. To make Glaze: Blend Neufchâtel cheese and honey in food processor until creamy. Chill 30 minutes.
5. Place 1 Almond Cake layer on plate, rounded side down, and spread with 3/4 cup Glaze. Place remaining layer on top, rounded side up, and spread remaining Glaze over top, letting it drizzle down the sides. Sprinkle with almonds.

PER SERVING: 288 CAL; 6 G PROT; 14 G TOTAL FAT (3.5 G SAT. FAT); 38 G CARB; 67 MG CHOL; 222 MG SOD; 1 G FIBER; 30 G SUGARS

HONEY–GOAT CHEESE PHYLLO TRIANGLES
Makes 12 pastries

These crowd-pleasing pastries can be served as an hors d’oeuvre or drizzled with extra honey and sprinkled with chopped nuts for a light dessert. Thaw phyllo overnight in the refrigerator so that it doesn’t dry out. Another trick is to cover the sheets with a damp kitchen towel when you place them on the work surface so they stay moist before using.

2 5-oz. logs goat cheese, softened (1 cup)
1/2 cup honey, divided
2 large egg whites
1/8 tsp. salt
1/2 cup olive oil
12 sheets frozen phyllo dough, defrosted in refrigerator

1. Beat goat cheese, 1/4 cup honey, egg whites, and salt with electric mixer until smooth. Chill at least 30 minutes.
2. Preheat oven to 375°F. Coat baking sheet with cooking spray. Warm olive oil and remaining 1/4 cup honey in saucepan over medium heat until honey dissolves.
3. Place one sheet phyllo on work surface, and brush half with oil mixture. Fold in half lengthwise, and brush top with oil mixture. Fold in half again to make 4-inch strip of dough. Brush strip with oil mixture, then spoon 2 Tbs. goat cheese mixture on corner of bottom edge. Fold corner across to make a small triangle, then fold up like a fl ag, enclosing goat cheese in triangle of phyllo. Brush both sides of phyllo triangle with oil mixture, then place on prepared baking sheet. Repeat process with remaining phyllo sheets, oil mixture, and goat cheese mixture.
4. Bake 20 minutes, or until triangles are golden. Transfer to wire rack, and cool 10 minutes before serving.

PER SERVING: 250 CAL; 6 G PROT; 15.5 G TOTAL FAT (5 G SAT. FAT); 22 G CARB; 11 MG CHOL; 200 MG SOD; 1 G FIBER; 12 G SUGARS