So I became creative with the limited list of foods that I could eat, including cooking with brown rice. On that list: almonds, rice, raspberries, banana, lemon and honey. Ta-dah! I created my Almond Raspberry Banana Baked Rice.

While I can thankfully eat many more foods now, this remains one of my favorite tasty and healthy dishes, and it works for breakfast or dessert. If eating for breakfast, pair it with a protein such as a plain Greek yogurt or a couple of scrambled eggs.

Almond Raspberry Banana Baked Rice 

Serves 4

This baked brown rice recipe is such a treat! And healthy, too, providing more than a half cup of fruit in each serving.

Ingredients

• 1 cup cooked brown rice
• 2 bananas, sliced
• ¹⁄₂ pint raspberries
• 4 tablespoons slivered blanched almonds
• 1 tablespoon honey
• 1 tablespoon lemon zest

Directions

1. Preheat the oven to 375° Fahrenheit.
2. In a casserole dish, combine rice, banana slices and 2 tablespoons almonds.
3. Gently fold in raspberries, then drizzle with honey.
4. Top with remaining almonds and lemon zest, then drizzle with honey.
5. Bake for about 20 minutes.

Honeycomb comes straight from the hive, while liquid honey is extracted from honeycomb and filtered to remove crystals and wax. Whipped honey is crystallized honey that is spreadable and creamy.

While honey contains 15 calories more per tablespoon than granulated sugar due to its greater density, differences in micronutrient content are so small they are virtually inconsequential. Honey is considered an added sugar, which the 2015-2020 Dietary Guidelines for Americans recommend limiting.

What about the perceived health benefits of honey? Let’s see what the science says.

Myth or fact? Many flavors of honey exist.

FACT. Honey comes in a variety of colors, aromas and flavors — much of which has to do with the plants from which the nectar came. Bees can forage up to five miles from their hives, so honey often contains flavors from a combination of varietals. The exact color, aroma and flavor profile of honey also can vary by environmental factors, such as temperature and rainfall, that affect the nectar source, much like ever-changing growing conditions for wine grapes. Honey color ranges from almost clear to dark brown. A lighter hue generally indicates a milder flavor, while a darker color means a stronger flavor. Research also suggests darker honey may contain more antioxidants than lighter-hued varieties.

Some types of honey are better flavor matches for specific recipes and applications. For instance, wildflower honey is great for baked goods and salad dressings; orange blossom honey works well in dressings and marinades; and buckwheat honey is a tasty addition to barbecue sauces. When baking with honey, lower the oven temperature by 25°F to prevent over-browning. One cup of white sugar may be swapped out for ¾ cup honey in a baked-good recipe. For every cup of honey, other liquids in the recipe should be reduced by one-quarter and add ¼ teaspoon of baking soda.

Myth or fact? Honey never expires.

FACT. A jar of honey can last for many years, even after it’s been opened. While the U.S. Department of Agriculture recommends consuming honey within two years of purchasing if it’s stored in the pantry, you don’t necessarily need to toss the honey jar after that. After all, archaeologists have found pots of honey — about 3,000 years old and still edible — in Egyptian pyramids. The sweetener’s long shelf life likely is due to its antibacterial nature, thanks in part to its high sugar content and low pH. However, the age of honey may affect its consistency and taste; older honey likely will thicken and lose flavor over time.

Older honey and honey that is refrigerated may crystallize, which is easily reversible: Place the glass honey jar in a pan of hot water over low heat for 10 to 15 minutes, stirring until crystals dissolve; or warm the honey in its jar in the microwave, stirring every 30 seconds until crystals dissolve. Honey in plastic containers should be scooped into a glass jar before heating.

Myth or fact? Honey contains probiotics.

MYTH. You may have heard rumors about honey’s probiotic properties, but research in this area is extremely limited. Although some claim honey may be used to remedy diarrhea and gastroenteritis, there isn’t sufficient reliable evidence to rate the effectiveness of honey for these conditions, according to the Natural Medicines Database.

What we do know is that honey contains oligosaccharides that may have a prebiotic effect and might help stimulate growth of health-promoting gut microbiota. However, any effect likely is very small, and foods such as bananas, onions and asparagus have much more substantial prebiotic benefits.

Myth or fact? Honey is a cure-all for allergies.

MYTH. Despite widespread claims that honey helps reduce allergy symptoms, the research is contradictory. In one preliminary study, volunteers complaining of allergy symptoms were asked to eat one tablespoon of local honey, pasteurized honey or honey-flavored corn syrup daily for 30 weeks. No significant benefits were noted. Conversely, a more recent preliminary study found significant benefits for allergy sufferers who took an antihistamine medication and 1 gram of honey per kilogram (0.45 grams per pound) of body weight daily for four weeks, compared to people who ate the same amount of honey-flavored corn syrup and the allergy medication on a daily basis. Still, there is a lack of sufficient reliable evidence to rate the effectiveness of honey for hay fever, according to the Natural Medicines Database.

Honey Grading 101

In 1985, the USDA set voluntary grading standards for honey, giving weight to its flavor, aroma, absence of defects and water content.

Ingredients

• 6 Lipton^® Pure Green Tea Bags
• 4 cups water
• 1 Tablespoon honey
• 2 cups chilled white grape juice
• 2 cups chilled passion fruit juice
• 2 oranges, segmented
• 6 key limes, halved
• 2 kiwi, peeled and sliced
• 1 cup diced pineapple

Directions

1. Brew tea bags in boiling water for 3 minutes.
2. Remove tea bags; stir in honey.
3. In a pitcher, combine brewed tea with remaining ingredients, reserving a few orange segments for garnishes.
4. Chill in the fridge for 2 hours or more. Pour into glasses, garnish, and enjoy!

Serves 8.

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Goodbye, boring vegetables! This roasted asparagus is simply seasoned, yet guaranteed to impress your dinner guests. 

And here’s a little tip to make the prep all that much easier: You don’t have to cut the asparagus! Simply give it a little bend, and the end will snap off. This cuts down prep time, making this a dish you can whip up in less than 20 minutes!

Roasted Lemon Pepper Asparagus

Serves 4

Ingredients

• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 tablespoon dried thyme
• Dash freshly ground black pepper
• 2 heaping teaspoons minced garlic
• 2 pounds trimmed asparagus

Directions

Preheat oven to 425°F. In a small bowl, combine oil with lemon juice, thyme, pepper and garlic. Place asparagus in baking dish and toss with herb mixture. Bake for 10 to 15 minutes, until tender.