Spanish Saffron – Soba Fish Stew Recipe

What Are Soba Noodles?

Soba noodles are a Japanese noodle made from Buckwheat. It is a great protein source for vegetarians as it is one of the plant-based foods that is high in essential amino acids. They are high in antioxidants and nutritionally rich.

Not really a wheat, soba noodles are in the same family as rhubarb and are a gluten-free carbohydrate.

Spanish Saffron-Soba Catfish Stew Recipe

Saffron is a delicate spice that is extremely expensive. Learn more about how to use saffron.

This recipe serves 5-6 and can be made with any kind of fish. I typically use catfish but sea bass, tilapia or any other firm-fleshed fish may be used.

1 lb fish fillet 1 qt water 1-15 oz can organic crushed/diced tomatoes 4 garlic cloves-pressed 2 tbs. slivered or pressed ginger 1 small onion minced 1 grain of saffron strand 1 tsp. ground cumin 1/2 tsp. crushed red pepper 8 oz. soba noodles 2 green onions/scallions-sliced end to end 1 lemon wedge per plate

1. Heat tomatoes in a medium sauce pot.
2. Add garlic, ginger, onion, red pepper and cumin and heat to a boil.
3. While boiling, break and add in soba noodles. Stir well.
4. Rub saffron between your finger and thumb as you add it to the pot.
5. Reduce heat so it is still boiling but not too hard.
6. Gently place catfish on top of noodles cook for 10-15 minutes.
7. Stir in sliced green onions.
8.  Serve in Asian Style bowls topped with a lemon wedge.
9. Squeeze lemon into stew as you eat it! YUMMY!

How To Make Gluten-Free Pie Crust

Gluten Free Recipe For Pie Crust

Each term at the culinary college where I teach, the students are assigned a project to make a given recipe healthier. I give them the original recipe, they define what the healthy goal is, then rework the recipe and prepare it in class.

This term a student decided to make a  pumpkin pie recipe appropriate for people with gluten allergies.

I was really impressed with the result as it is not always easy create tasty gluten-free baked goods.

Gluten Free Ingredients

This gluten-free pie crust is excellent. The texture of the crust is a bit more like shortbread than your average pie crust but it will be enjoyed by the whole family!

1 cup superfine brown rice flour
1/2 cup arrowroot starch or cornstarch
1/4 cup amaranth flour
1/4 cup white rice flour
1 tablespoon cane sugar
1/4 teaspoon xanthan gum or guar gum
1/4 teaspoon salt
1 tablespoon ice water
1 large lightly beaten egg
12 tablespoons cold, cubed butter or 3/4 cup

1. Measure and mix the dry ingredients into a large mixing bowl.
2. Pour the dry ingredients into a food processor bowl.
3. Add the cold butter cubes and pulse until the butter cubes are reduced to the size of peas and the mixture looks like coarse, dry crumbs.
4. Add the lightly beaten egg and pulse just until the egg is incorporated into the flour-butter mix.
5. Add 1 tablespoon of ice water and pulse several times. Remove the processor lid and squeeze a small amount of the dough in your hand. If it holds together, don’t add more water.
6. If the dough is too crumbly and dry, add 1/4 teaspoon additional ice water and pulse several more times. Check the consistency of the dough again. If the dough holds together and you can form a ball, don’t add more water.
7. On a clean, gluten-free work surface covered with wax paper, gather the crumbly dough into a ball. Flatten to a large disk shape. Wrap in waxed paper and refrigerate for at least one hour before rolling out the dough.
8. Remove dough from the refrigerator and place dough between two sheets of waxed paper. Let dough sit just until it is soft enough to roll.
9. When workable, roll lightly from the center outward, working to make a circle about 10-inches in diameter and about 1/8-inch thick. If the dough should get too warm and sticky, place it in the freezer for several minutes and then continue rolling it.
10. Peel top sheet of wax paper from the dough and carefully flip the dough, on the remaining sheet of waxed paper, over pie plate. Gently peel the waxed paper from the dough.
11. Gently press the dough into the pie plate. Trim edges with knife and crimp edge with a fork. The pie crust is ready to fill.

Brown Rice – Millet – Amaranth Flour Are Gluten-Free

Gluten-free flours are not as easy to work with as the wheat counterparts. Brown rice flour, millet and amaranth flour could all be used in this recipe. Amaranth flour is a bit more earthy so may be objectionable to your palate as a pie crust.

There is a fine line between too much flour and too little. It will vary depending on the humidity and your flours. Adding too little flour will give you a crust that is not rollable at all and adding too much water will make the dough sticky and harder to roll out and shape.

*Buy online, at a health food store or a bakery supply location.

Holiday Breakfast Treat – Corn Meal Pancakes

Healthy Corn Meal Pancake Recipe

This healthy cornmeal pancake recipe is a fun, fast and healthy breakfast treat. The cornmeal pancake recipe serves 6 and is a comfort food treat that makes a great holiday breakfast. The pancakes themselves take a bit longer to cook than normal pancakes.  2 pancakes 4″ – 5″ are a portion for this hearty breakfast and they will fill you up too!

Just look at all the healthy ingredients!!

Holiday Cornmeal Pancakes

We used raisins today. To make a nice holiday treat after putting your pancakes on the grill dot them with dried cranberries or frozen blueberries.

1 egg

1- 1/2 cup skim milk

1/2 cup organic low fat yogurt

2 tablespoons grape seed oil

1/2 cup whole wheat flour

1 teaspoon baking powder

1 teaspoon salt

1 teaspoon honey

1 -1/2 cups cornmeal, unsifted

1. Combine all ingredients and whisk until just blended smooth.
2. Let batter stand for 10 minutes. Bake on hot greased griddle until nicely browned on both sides.

Cornmeal Pancake For Snack

I love to save the leftovers for a snack. Just pop one cornmeal pancake in the toaster for a few minutes and smear your favorite nut or seed butter on it. I love almond butter or sunflower seed butter on a warm toasted pancake for a healthy snack!