Skinny Onion Rings
Purple onions and other alliums contain high levels of disease-fighting organosulphur compounds as well as the flavonoid quercetin. Together, these compounds have been shown to decrease inflammation. Amaranth is a tiny, yellow grain that is rich in magnesium, which reduces painful muscle cramps. Apple cider vinegar slows the release of sugar (from foods) into the bloodstream. When blood sugar is balanced, inflammation is reduced.
Extra-virgin olive oil spray
2 free-range egg whites
1/4 cup (60 mL) non-dairy milk
2 Tbsp (30 mL) apple cider vinegar
1/2 cup (125 mL) brown rice flour
1 tsp (5 mL) dill weed
1 Tbsp (15 mL) extra-virgin olive oil
1 1/2 cups (350 mL) puffed amaranth
1 tsp (5 mL) nutritional yeast
1/4 to 1/2 tsp (1 to 2 mL) grey or pink sea salt
2 large purple onions, sliced into 1/4 in (0.5 cm) thin rings
1/2 tsp (2 mL) curry powder (optional)
Preheat oven to 350 F (180 C).
Spray cookie sheet or baking dish with olive oil.
Beat egg whites, non-dairy milk, vinegar, rice flour, dill weed, and oil in bowl until light and foamy.
Combine puffed amaranth, nutritional yeast, and salt in mixing bowl.
Add onion rings to egg white mixture and coat well. Drop a few onion rings at a time into dry mixture, gently coating rings with seasoning.
Spread evenly on cookie sheet and bake for 35 to 40 minutes or until crispy.
Serves 8.
Each serving contains: 101 calories; 3 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 17 g total carbohydrates (2 g sugars, 2 g fibre); 168 mg sodium
source: "Whole Foods to Repair and Renew", alive #360, October 2012
Skinny Onion Rings
Directions
Julie Daniluk, RHN
Julie Daniluk, RHN, hosts Healthy Gourmet, highlighting the battle between taste and nutrition. Her first book, Meals That Heal Inflammation (Random House Canada, 2011) helps people enjoy tasty, allergy-free foods.
READ THIS NEXT
SEE MORE »
Yogurt Marinated Chicken with Lemon and Cilantro
Yogurt completely transforms the texture of these chicken thighs, making them tender and flavourful with bright notes of lemon and cilantro. Ideal for a day trip, these can be marinated in the morning and cooked in the evening, but they also work well when cooked in advance and packed for a picnic to be eaten cold. Marinade mentions Marinate chicken thighs for anywhere between 4 and 24 hours. Discard excess marinade that has been in contact with raw chicken. It should not be consumed uncooked.
Kale and Napa Cabbage Salad with Sumac Pickled Onions
Citrusy and slightly sour sumac and a touch of maple syrup enliven pickled onions in a perfect complement to this salad. Kale and Napa cabbage stand up for hours to the sweet and puckery dressing, and hearty farro will keep you going while on the road. This salad is sure to be a favourite for picnics, backyard potlucks, or road trip lunch stops. Dressing for dinner This salad stands up well, even while dressed, for up to 4 hours. (Truth be told, I’ve often happily eaten it the next day.) In fact, time helps kale to soften up and become even more delicious. If you’re travelling for a longer period, make the pickled onion dressing as described above: let it stand for about 20 minutes, and then add all the oil and pack it into a separate container so you can finish the salad when you arrive at your destination. The pickled onions are also great with steaks or chicken.
Freeze-Ahead Breakfast Wraps with Sweet Potato, Red Pepper, and Spinach
These wraps are perfect for an overnight journey when you want to have something quick and satisfying the next day. Sweet smoked paprika adds just a hint of smoky flavour to sweet potatoes, which join with spinach and red pepper to dress up eggs in a pleasing way. Make these wraps anytime and stick them in the freezer for your next excursion. Pack them frozen and they’ll have time to thaw on the journey, or put them in the fridge the night before you travel so you have something convenient and tasty to eat before you set off. Leave the ketchup bottle behind, and serve them with your own smoky red pepper sauce. Freeze with ease While foil is convenient for freezing and reheating these wraps, to cut down on waste, freeze wraps in a single freezer-proof container. Insert a small piece of parchment between each wrap so they don’t stick together. This will allow you to remove individual wraps easily when you need them.
Poached Sablefish and Bok Choy with Lemongrass, Ginger, and Chili
While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.