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 »
Smoky Lentil Sloppy Joe Stuffed Peppers
This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.
Yogurt Bowl with Tart Cherry Compote
If you’re hungry for a nighttime snack, then spoon up this creamy, sweet-tart yogurt bowl to help promote some sweet dreams. It’s also a great breakfast option with a little granola tossed on top. The cherry compote can be made up to 5 days in advance. Less is more Many people would be surprised by the amount of added sugar that can be found in flavoured yogurts, including vanilla. A healthier option is to select products that are labelled “plain” and then let natural sweetness come from fruit toppings.
Turkey Tarragon Stew
For many of us, turkey is a comfort food that recalls happy memories. This stew is one that is comforting both to make and to eat. Simmered slowly over a few hours, turkey drumsticks deliver rich flavour as well as a huge punch of protein. Tarragon gives it a fresh, bright pop of flavour that balances the earthy richness of the stew. Turkey contains high levels of B vitamins and selenium, as well as tryptophan, which has been explored in recent research for its role in the formation of the mood regulator serotonin. Leftover turkey You can also make this dish with leftover cooked turkey. Simply start the recipe by browning the leek and onion and adding stock, carrots, and parsnips. When the vegetables are tender, add cooked turkey and continue with the recipe [object Object]