Brandywine Area Nutrition

Nutrition Counseling for food sensitivities

Gluten Free Recipes

One Pan Salmon with Green Beans & Roasted Tomato

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This recipe is nutritious, easy to prepare, and requires minimal cleanup. It is a family-friendly dinner that never fails.

This recipe is rich in heart-healthy fats from the salmon and extra virgin olive oil. These fats, known as monounsaturated and polyunsaturated fats, can help to lower levels of harmful cholesterol and reduce the risk of heart disease and stroke. Additionally, the salmon is a great source of omega-3 fatty acids, which have been shown to lower blood pressure and decrease inflammation.

The salmon in this recipe provides a good source of Vitamin D, which is essential for bone health. Vitamin D helps the body absorb calcium, which is crucial for bone strength and growth. Additionally, the green beans provide a source of Vitamin K, which works with Vitamin D to ensure that calcium is properly utilized in the body.

The green beans and cherry tomatoes in this recipe are rich in Vitamin A, which is essential for maintaining healthy vision. Vitamin A helps protect the eyes from age-related decline and certain eye conditions like dry eyes and night blindness. Additionally, the tomatoes provide Vitamin C, an antioxidant that can help prevent damage to the eyes from harmful free radicals.

 

Sheet Pan Cooking

I am a big fan of sheet pan meals. You can use sheet pan cooking for breakfast, lunch, and dinner.

Sheet pan cooking makes meal prep and cleanup so easy. 

Since all the ingredients cook together, you end-up with flavorful meals – and leftovers tend to taste even better!

 

Ingredients

This recipe only needs seven simple ingredients. The exact measurements are noted in the recipe card below.

  • Vegetables: Green beans and cherry tomatoes add color, vitamins, and fiber.
  • Oil: I prefer the flavor of olive oil with this dish, but avocado oil will also work.
  • Salt & Pepper: You can adjust to your personal taste.
  • Fresh Basil: The fresh leaves add a burst of flavor, and they are also chocked full of antioxidants.
  • Fresh Parsley: Fresh parsley also adds a pop of flavor, and it contains amazing anti-inflammatory properties.
  • Salmon Fillets: I always recommend wild-caught salmon – you can use either fresh or frozen in this recipe. If you use frozen, be sure to thaw completely and drain excess liquid before cooking.

Tips

You can prep ahead. Clean vegetables, make the oil mixture the night before. Just combine and cook the next day.

Line your baking sheet with parchment paper. This will prevent the salmon and vegetables from sticking and makes for even easier cleanup.

Avoid overcrowding the pan. Arrange the ingredients in a single layer so they cook evenly.

 

You can keep leftovers in the fridge, in an airtight container for 3-4 days. Gently reheat leftovers in the microwave, covered, at 50% power.

I always store leftovers in glass containers. That way they can go directly from the refrigerator to the microwave. Glass containers can also be used to freeze food items.

 

How to know when salmon is done cooking

Use an instant-read thermometer to ensure the internal temperature of your salmon reaches 145 degrees F. It will be opaque and should flake easily with a fork when done.

 

Serving Suggestions

This One Pan Salmon with Green Beans & Roasted Tomatoes is filling on its own, however, I have paired it with rice or quinoa on occasion.

 

Tools you will need for this recipe

A baking sheet: if you want to bake directly on the pan, get one that is super easy clean up, otherwise you can place parchment paper on the pan.

A meat thermometer: This is the easiest way to tell if your salmon (or any meat) is cooked to perfection.

If you do not have these tools on hand, click on the links below to be taken to each product on Amazon.

 

Baking Sheet

Instant-read Thermometer

 

More Sheet Pan Meals

One Pan Chicken, Grapes & Veggies

One Pan Cod, Sweet Potatoes & Green Beans

One Pan Chicken Thighs, Broccoli & Cauliflower

One Pan Chickpea Fajitas

 

I send out a weekly email – I call it Friday Email – It will arrive in your inbox every Friday with nutrition tips, health insights, and myth-busting facts that will help you achieve your health goals.

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Recipe Card

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One Pan Salmon with Green Beans & Roasted Tomato

Total Time 25 minutes
Servings 2
Calories 374kcal

Ingredients

  • 2 cups green beans washed and trimmed
  • 1 cup cherry tomatoes
  • 2 tbsp extra virgin olive oil divided
  • sea salt & black pepper to taste
  • 10 ounces salmon fillet
  • 2 tbsp fresh parsley chopped
  • 1 tbsp fresh basil leaves chopped

Instructions

  • Preheat oven to 510 degrees F
  • Place green beans and tomatoes in mixing bowl and toss with half of the oil. Season with salt and pepper. Transfer to baking sheet and bake for 10 minutes.
  • Mix together remaining oil, parsley, and basil.
  • Season salmon fillets with salt and pepper. Brush oil mixture on to salmon.
  • Remove veggies from oven and place salmon fillets on top. Return to oven and bake 7-10 minutes or until salmon flakes with a fork.
  • Divide veggies between plates and top with salmon.

Notes

Leftovers
Refrigerate in an airtight container for up to three days.
Health Insights

  • Heart Health

    This recipe is rich in heart-healthy fats from the salmon and extra virgin olive oil. These fats, known as monounsaturated and polyunsaturated fats, can help to lower levels of harmful cholesterol and reduce the risk of heart disease and stroke. Additionally, the salmon is a great source of omega-3 fatty acids, which have been shown to lower blood pressure and decrease inflammation.

  • Bone Health

    The salmon in this recipe provides a good source of Vitamin D, which is essential for bone health. Vitamin D helps the body absorb calcium, which is crucial for bone strength and growth. Additionally, the green beans provide a source of Vitamin K, which works with Vitamin D to ensure that calcium is properly utilized in the body.

  • Eye Health

    The green beans and cherry tomatoes in this recipe are rich in Vitamin A, which is essential for maintaining healthy vision. Vitamin A helps protect the eyes from age-related decline and certain eye conditions like dry eyes and night blindness. Additionally, the tomatoes provide Vitamin C, an antioxidant that can help prevent damage to the eyes from harmful free radicals.

Nutrition

Calories: 374kcal | Carbohydrates: 11g | Protein: 31g | Fat: 23g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Cholesterol: 78mg | Sodium: 80mg | Potassium: 1114mg | Fiber: 4g | Sugar: 5g | Vitamin A: 1570IU | Vitamin C: 36mg | Calcium: 73mg | Iron: 3mg

Crispy Cauliflower Bites

This post may contain affiliate links. Please read my Affiliate Disclosure.

This is the last in a 3-part series for healthy, tasty ways to prepare cauliflower.

Crispy cauliflower bites are the perfect appetizer or snack. They also can be used as a side dish.

Crispy Cauliflower Bites

This recipe offers several health benefits. garlic, green onion, and cauliflower are known for their high antioxidant content. Antioxidants help protect the body from damage by free radicals, potentially reducing the risk of chronic diseases.

The use of sesame oil and coconut oil in this recipe contributes to heart health. These oils are known to contain healthy fats that can help lower bad cholesterol levels and increase good cholesterol levels. Additionally, the fiber from the cauliflower and oat flour can also contribute to heart health by aiding in digestion and reducing the risk of heart disease.

The recipe includes ingredients like cauliflower and baking powder that are good sources of calcium. Calcium is essential for the development and maintenance of healthy bones and teeth. Additionally, the vitamin K from the green onion aids in bone health by improving calcium absorption and reducing urinary excretion of calcium.

 

To ensure the bites are crispy and not soggy

After cutting and rinsing the florets, wring the moisture out of them with a clean kitchen towel or cheese cloth – I find that cheese cloth works best.

 

Ingredients

There are a few more ingredients in this recipe than the others. I think most of them you will have on hand, especially if you are gluten-free. When cooking the bites, don’t overcrowd the pan. This will help them to brown evenly and faster.

 

Leftovers

  • Keep leftovers in the fridge, in an airtight container for 3-4 days.
  • They can also be frozen for up to 3 months.
  • You can reheat leftovers in the microwave, covered, at 50% power, but to keep the bites crispy, I recommend reheating in the oven or toaster oven at 400 degrees F until hot.

 

Serving Suggestions

With more finger food appetizers…

Quinoa Pizza Bites

Parmesan Stuffed Mushrooms

Chicken Wings

As a side dish with…

Stuffed Green Pepper

 

Helpful tools to use with this recipe

Splatter screen: Using a splatter screen is the perfect way to avoid a huge mess! I also use one while simmering food, when needing to see and check on the food. The screen will contain the splatter and allow the steam to escape while the pan and the food maintains a stable heat level.

Large, slotted spoon: This works best to transfer the bites from the oil to a paper towel lined plate.

Food storage containers: As always, I recommend glass containers for leftovers. They can go from refrigerator or freezer to microwave or oven. You never want hot food in plastic containers. Even if a plastic container is labeled microwave-safe, it can still release harmful chemicals. These chemicals, including BPA and phthalates, can pose health risks.

If you do not have any of these tools on hand, click on the link below to be taken to each product on Amazon.

 

Splatter Screen

Slotted Transfer Spoon

Food Storage Containers

 

More cauliflower recipes

Sheet Pan Cauliflower & Bacon

Parmesan & Parsley Whole Roasted Cauliflower

Roasted Cauliflower Steaks

Creamy Mashed Cauliflower

 

I send out a weekly email – I call it Friday Email – It will arrive in your inbox every Friday with nutrition tips, health insights, and myth-busting facts that will help you achieve your health goals.

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Recipe Card

Crispy Cauliflower Bites
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Crispy Cauliflower Bites

Total Time 20 minutes
Servings 4

Ingredients

  • 1 tbsp sesame oil
  • 2 stalks green onion, sliced
  • 2 cloves garlic, minced
  • 2 tbsp tamari
  • 1 tbsp maple syrup
  • 1/4 cup gluten-free all- purpose flour
  • 1/4 cup tapioca flour
  • 1 tbsp baking powder
  • sea salt & black pepper to taste
  • 1/3 cup water
  • 1 head cauliflower, chopped into florets
  • 1/4 cup coconut oil

Instructions

  • Sauce; Heat sesame oil in a large pan over medium-high heat. Cook green onion and garlic for 1-2 minutes. Stir in tamari and maple syrup, remove from heat and transfer to a bowl.
  • Cauliflower; In a mixing bowl, combine gluten-free all-purpose flour, tapioca flour, baking powder, salt, pepper, and water. Add 1-2 tablespoons of water if it is too thick. Toss cauliflower florets in the mixture until well coated.
  • Heat coconut oil over medium-high heat in the same pan used for the sauce. Cook cauliflower until all sides are browned, about 5-7 minutes. Add more coconut oil to the pan if needed.
  • Transfer cauliflower to a paper towel-lined plate. Dip cauliflower bites into sauce or drizzle overtop.

Notes

Notes
No tapioca flour: use arrowroot powder or cornstarch instead
No coconut oil: use sesame oil instead

Roasted Cauliflower Steaks

This post may contain affiliate links. Please read my Affiliate Disclosure.

This is the second in a 3-part series for healthy, tasty ways to prepare cauliflower.

Cauliflower is such a versatile vegetable – riced, mashed, fried, or roasted – it has become very popular.

Cauliflower has a high nutritional value. It is rich in vitamins C and K, which support immune health and bone strength. Cauliflower is also a good fiber source, which promotes healthy digestion. Unlike starchy potatoes, cauliflower has a low glycemic index, meaning it will not cause a spike in blood sugar levels.

You can enjoy these roasted cauliflower steaks by themselves, or as a tasty side dish. They are “meaty” and satisfying.

The recipe is easy and takes only 40 minutes, making it an ideal choice for a weeknight dinner.

How to cut cauliflower into steaks

First, wash the cauliflower heads, remove the outer leaves, and trim the very bottom of the core, keeping it intact. Slice each cauliflower head into ¾-inch-thick slices.

When you cut the outer edges of the cauliflower, some slices will fall apart and will be florets instead of steaks. This is normal. Don’t worry about those! Simply roast them alongside the intact slices.

How to cut cauliflower steaks

 

This recipe only needs a few simple ingredients. The exact measurements are noted in the recipe card below.

  • Fresh cauliflower: You will need two fresh cauliflower heads for this recipe.
  • Olive oil: You can use olive oil spray for convenience, if you like, but I like to mix the seasonings in the oil.
  • To season: Sea salt, garlic powder, and paprika.

Recipe Variations

  • You can use smoked paprika to add a smoky flavor.
  • You can add a teaspoon of onion powder or half teaspoon of thyme for more flavor.
  • Sometimes I add 2 tablespoons balsamic vinegar to the oil mixture. It adds a sweetness to the cauliflower.

You can keep leftovers in the fridge, in an airtight container for 3-4 days. Gently reheat leftovers in the microwave, covered, at 50% power.

I always store leftovers in glass containers. That way they can go directly from the refrigerator to the microwave. Glass containers can also be used to freeze food items.

Serving Suggestions

As a main course along with a side dish you bake in the same oven such as…

Maple Mustard Brussels Sprouts

As a side dish to meat, poultry or fish such as…

Quick & Easy Skillet Salmon

 

Tools you will need for this recipe

A sharp knife: I find a non-serrated blade works best. A serrated blade tends to crumble the cauliflower.

A baking sheet: if you want to bake directly on the pan, get one that is super easy clean up, otherwise you can place parchment paper on the pan.

Food storage containers: As always, I recommend glass containers for leftovers. They can go from refrigerator or freezer to microwave or oven. You never want hot food in plastic containers. Harmful chemicals can release into the food. These chemicals, including BPA and phthalates, can pose health risks.

If you do not have these tools on hand, click on the links below to be taken to each product on Amazon.

Sharp knife

Baking sheet

Food storage containers

 

More Cauliflower Recipes

Creamy Mashed Cauliflower

Crispy Cauliflower Bites

 

_______________________________________________________________________

I send out a weekly email – I call it Friday Email – It will arrive in your inbox every Friday with nutrition tips, health insights, and myth-busting facts that will help you achieve your health goals.

Subscribe Here

________________________________________________________________________

Recipe Card

Roasted Cauliflower Steaks
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Roasted Cauliflower Steaks

Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4

Ingredients

  • 2 tablespoons Extra Virgin Olive Oil
  • 1 tablespoon Fresh Dill chopped
  • 1 teaspoon Paprika
  • 1 teaspoon Garlic Powder
  • 1/2 teaspoon Sea Salt
  • 2 heads Cauliflower medium, cut into 3/4 inch slices

Instructions

  • Pre-heat oven to 425 degrees F. Line baking sheet with parchment paper.
  • In a small bowl, whisk together oil, dill, paprika, garlic powder, and salt. Brush the mixture evenly onto both sides of cauliflower slices.
  • Arrange the cauliflower steaks on the baking sheet and bake for 15 minutes. Flip and bake for additional 10 minutes or until browned and fork tender.

Notes

Serving Suggestions
Roasted Cod
Parmesan-Crusted Chicken Breasts
Leftovers
Refrigerate in an airtight container for up to three days

Creamy Mashed Cauliflower

This post may contain affiliate links. Please read my Affiliate Disclosure.

This is the first in a 3-part series for healthy, tasty ways to prepare cauliflower.

If you are looking for a delicious and healthy alternative to mashed potatoes, creamy mashed cauliflower is the perfect side dish to try.

Creamy Mashed Cauliflower

Cauliflower has a high nutritional value. It is rich in vitamins C and K, which support immune health and bone strength. Cauliflower is also a good fiber source, which promotes healthy digestion. Unlike starchy potatoes, cauliflower has a low glycemic index, meaning it will not cause a spike in blood sugar levels.

The key to making mashed cauliflower creamy & flavorful and not bland & watery (like mine used to be!) is in the preparation. Start by steaming cauliflower florets until tender. Once they are cooked, drain them well to avoid a watery mash. You can add butter or olive oil, and season with salt, pepper, and garlic for flavor. For extra creaminess, blend the cauliflower in a food processor until smooth.

 

To ensure the mash is thick and creamy:

 

  • Don’t undercook the cauliflower. I typically steam cauliflower florets for about 5 minutes, however, when making mashed cauliflower, I steam them for 10 minutes.
  • Drain the cauliflower well after steaming it. The less water it contains, the thicker the mash will be.
  • Add grated parmesan. Its texture thickens the mash.

 

You can keep leftovers in the fridge, in an airtight container for 3-4 days. Gently reheat leftovers in the microwave, covered, at 50% power.

Serving Suggestions:

Mashed cauliflower pairs well with a variety of main dishes. Anything you eat with mashed potatoes, will taste good with mashed cauliflower.

Here are a few examples:

Saffron Chicken

Quick & Easy Skillet Salmon

Blue Cheese Patties

 

Other things you will need for this recipe

A Food Processor: You could use a hand-held masher but your cauliflower mash will be creamier if you blend it in a food processor. If you do not have a processor, click on the link below to be taken to that product on Amazon.

Ninja Food Processor

If you would still prefer a hand-held masher, Try this:

Heavy Duty Stainless Steel Potato Masher

 

Cauliflower is highly versatile, making it the perfect substitute for potatoes.

More Cauliflower Recipes:

Roasted Cauliflower Steaks

Crispy Cauliflower Bites

 

____________________________________________________________________

I send out a weekly email – I call it Friday Email – It will arrive in your inbox every Friday with nutrition tips, health insights, and myth-busting facts that will help you achieve your health goals.

Subscribe Here

_____________________________________________________________________

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Creamy Mashed Cauliflower

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes

Ingredients

  • 1 cauliflower head medium, trimmed, 1 pound
  • 2 tablespoon butter or olive oil soft
  • 1 teaspoon fresh garlic minced
  • 1/4 cup parmesan grated
  • 1 teaspoon salt
  • 1/8 teaspoon black pepper

Instructions

  • Wash cauliflower, towel dry, trim the outer leaves, and cut into florets.
  • Place cauliflower florets in a microwave-safe bowl. Add 4 tablespoons water to the bottom of bowl, cover, and microwave on high for 10 minutes or until very tender.
  • Place butter (or olive oil), garlic, parmesan, salt and pepper in food processor.
  • Process until very smooth, 1-2 minutes, scraping sides of bowl, as needed, with spatula. Serve immediately.

Notes

Don't undercook the cauliflower. You want it to be very soft.
Drain the cauliflower well after steaming it. The less water it contains, the thicker the mash will be.
Be sure to add grated parmesan. Its texture nicely thickens the mash.
You can keep leftovers in fridge, in an airtight container, for 3-4 days. Gently reheat in the microwave, covered, at 50% power.