The Food Philosopher: Gluten-Free Recipes, Health and Nutrition, Diet and Weight Loss

 

 

 

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Gluten-Free on the Fly

SUMMER IS OVER, AND IT IS BACK TO SCHOOL, WORK, AND BUSY
routines. Friends have been calling asking for quick, healthy, gluten-free meals. One of our favorite methods of cooking on the fly is roasting, a method of dry heat cooking that uses an uncovered pan in the oven. It produces a well-browned exterior and, ideally, a moist interior. Roasting fish and vegetables is a quick and easy way to prepare dinner on a busy night. In less than 45 minutes you can have a fresh and delicious meal with minimal clean-up. The trick to making less mess is lining the baking sheets with foil and making simple preparations.

Roasted Almonds
Marinated Olives
Cheese and Crackers

Roast Salmon
Wild Rice
Roasted Curry Cauliflower
Roasted Broccoli

Sliced Seasonal Fresh Fruit with Sorbet

 

We start the meal with little nibbles of store bought roasted almonds, olives*, and cheese and crackers. While we nibble away, we get the wild rice simmering on the stove. It usually takes 40 or so minutes and will be ready by the time we pull the other food out of the oven. Then we prep the vegetables. Curry is a natural antibiotic, while at the same time it strengthens digestion and helps improve intestinal flora. Couple the curry with the detoxifying benefits of cauliflower, and you have a powerhouse combination. Our green veggie—broccoli—is a motherlode of basic nutrients. Ounce for ounce, broccoli has more vitamin C than an orange and as much calcium as a glass of milk. One medium spear has three times more fiber than a slice of wheat bran bread. Broccoli is also one of the richest sources of vitamin A in the produce section. Although the idea of roasting broccoli is new to many, we find that the caramelized florets are delicious with grated cheese. Place both the cauliflower and broccoli on a baking sheet in the bottom third of the oven.

Next we prepare the salmon for roasting. Salmon is a rich source of protein and contains a high concentration of healthful omega-3 fatty acids. A 4-ounce serving of Atlantic wild salmon contains 200 calories and 9 grams of good fat. We drizzle the fish with olive oil and then sprinkle it with a favorite seafood spice rub. Our rule of thumb for roasting fish is 10 minutes per inch at 425°F. If you have a convection oven, all the better. Otherwise, place it in the upper third of the oven above the vegetables.

If dessert is in order, finish the meal with sliced seasonal fresh fruit and your favorite flavor of sorbet.

*or see our recipes on this Website for spiced roasted pecans and marinated olives.

ROAST SALMON

Serves 4

1-½ pounds whole fresh salmon fillet with skin, 1 inch thick
1 tablespoon extra virgin olive oil
1-2 tablespoons seafood citrus rub*
Juice from 1 lemon
Fresh ground pepper to taste

  1. Preheat oven to 425°F. Line baking sheet with foil.
  2. Place salmon skin side down. Sprinkle salmon with citrus rub.
  3. Roast in upper third of oven for 10 minutes. If salmon is thicker than one inch, roast 5 more minutes for every half inch thicker. Remove from oven and drizzle with lemon juice and season with pepper. Allow to rest for 5 minutes. Lift the fish from the skin and transfer to a serving plate. Serve warm.

*We recommend Colorado Spice Citrus Dill Salmon Rub.

© 2007 by Claudia Pillow and Annalise Roberts


ROASTED CURRY CAULIFLOWER

Serves 4

1 large head (2 pounds) cauliflower, cut into 2-inch wide florets
2 tablespoons olive oil
1 tablespoon curry powder
Fresh ground sea salt and pepper

  1. Preheat oven to 425°F. Line baking sheet with foil and spray with oil.
  2. In medium bowl, add olive oil and curry and mix until smooth. Add cauliflower florets and toss until evenly coated. Spread evenly on baking sheet and roast in lower third of oven, stirring occasionally for 20-30 minutes, until golden and tender.
  3. Season with salt and pepper and serve warm.

© 2007 by Claudia Pillow and Annalise Roberts


ROASTED BROCCOLI

Serves 4

2 pounds broccoli crowns, cut into 2-inch wide florets with stem attached
2 tablespoons olive oil
Fresh ground sea salt and pepper
2 tablespoons fresh grated cheese (optional)

  1. Preheat oven to 425°F. Line baking sheet with foil and spray with oil.
  2. In medium bowl, toss the broccoli florets with olive oil. Spread evenly on baking sheet and roast in lower third of oven, stirring occasionally for 20-25 minutes, until brown and tender. Sprinkle with cheese and return to oven for 2-3 minutes.
  3. Season with salt and pepper and serve warm.

© 2007 by Claudia Pillow and Annalise Roberts