Lunch: Coriander and Black Pepper-Crusted Rib Roast with Roasted Onions

Recipe by Marge Perry Coriander lends subtle but exotic flavor to this perennial favorite. Use a meat thermometer to ensure the roast is cooked to your liking, and remember its internal temperature will rise about another five to 10 degrees as it stands.

This recipe includes superfoods such as:

Honey

Health benefits of Coriander and Black Pepper-Crusted Rib Roast with Roasted Onions

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1 (5-pound) rib-eye roast, trimmed
1 teaspoon salt
1 tablespoon Dijon mustard
1 tablespoon honey
1 tablespoon ground coriander
1 1/2 teaspoons freshly ground black pepper
1 teaspoon garlic powder
Cooking spray
6 cups thinly sliced Rio or other sweet onion (about 5 large)
1 teaspoon dried rosemary
1 teaspoon sugar
6 garlic cloves, sliced
1/2 cup less-sodium beef broth
Parsley sprigs (optional)
Sage sprigs (optional)
Rosemary sprigs (optional)
Small pears (optional)
Orange wedges (optional)

Instructions

Preheat oven to 450 °.
Sprinkle roast with salt. Combine mustard and honey in a small bowl; rub over roast to coat.
Combine coriander, pepper, and garlic powder in a small bowl. Sprinkle evenly over roast. Place roast in a roasting pan coated with cooking spray.
Bake at 450 ° for 20 minutes. Reduce oven temperature to 300 ° (do not remove roast from oven), and bake for 1 hour and 30 minutes or until a thermometer inserted into center of roast registers 135 °. Remove from oven, and tent loosely with foil. Let stand at least 15 minutes before thinly slicing.
While roast bakes, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, rosemary, sugar, and garlic; cook 20 minutes or until onions are golden brown, stirring occasionally. Stir in broth, scraping pan to loosen browned bits. Add onion mixture to roasting pan for last 15 minutes of baking time. Garnish with parsley, sage, rosemary, pears, and orange wedges, if desired.