Did you know that onions are extremely good for you?  Besides giving many dishes flavor and natural sweetness, onions have a host of highly beneficial properties, including

• Fiber - Most of the fiber in onions is water soluble.  This lowers your bad cholestrol and helps keep your good/bad cholestrol ratios up! 
• Inulin - This is a special fiber found in garlic and onions.  For those of you looking to improve your gut flora and immune system,  inulin fiber is like a super food for the good gut bacteria.
• Chromium - While all high fiber foods help regulate blood glucose levels,  onions are also rich in chromium.  Chromium further helps in stabilizing blood glucose levels, which is fantastic for anyone with diabetes or is pre-diabetic.
• Quercetin - A powerful phytonutrient that helps in preventing and fighting cancer.  It's also been studied for its anti-inflammatory properties, which can be useful for those of you suffering from joint pain.
  

Since discovering this, I have been adding onions to my stir fries, omelettes and stews with abandon.   I bet you will never think of French Onion Soup in the same way again.  Here's a recipe for you to try out.  And if you'd like to know which onion varieties have the best health giving properties,  I've included a link at the end of the recipe. 

PREPARATION

A) Caramelizing the onions
Peel skin, cut in 1/2 and slice thinly.
Tip: it is easier to brown the onions evenly by cooking them up in two batches.
In a large non-stick frying pan, place half the amount of sliced onions. 
Add 1 table spoons of olive oil.  Add 1/2 teaspoon of salt.
Stir fry over low heat till onions are evenly browned (about 15 minutes).

B) Making the soup
Transfer browned onions to a large non-stick soup pot with 8 cups of boiling water.
Cook the remaining onions in the frying pan and when brown, add to the soup pot.
Simmer onions and water in the soup pot under low heat. 
Add herbs and balsamic vinegar.  
Add 1 tablespoon of the lemon juice and reserve the rest.
Optional ingredients - If using these, add them now.
Simmer slowly for another 30 minutes.
Taste --- the caramelized onions can make this soup incredibly sweet. 
Balance out the flavors with extra salt or vinegar or lemon juice as needed. 
Aim for a thick, rich consistency but add extra water if needed.
Simmer for another 30 minutes

C) Serving
Transfer 1 cup of onions with broth to heatproof bowls. 
Fill nearly to the brim.
Place bowls in an oven tray
Top with crusty bread, and cover with shredded cheese.
Heat bowls in an oven for 10 minutes, ideally under a grill so that the cheese melts over the bread and broth.
Serve with extra black pepper.

D) Adaptations
Replace the beef stock cubes with bone-both for further gut healing, soothing benefits.

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When I am in the mood for quick vegetarian protein, I turn to frozen green peas! 

Each 1/2 cup contains only 60 calories, nearly 9 grams of protein and close to 4 grams of heart healthy fiber.  Did you know that over 75% of the fiber in frozen green peas are water soluble, making them extra good for you?  Water soluble fiber is documented for being able to lower the body's bad cholesterol,  while leaving the good cholesterol untouched.  This means you get to improve your good to bad cholesterol ratios, while digging into an comfort food! Your cardiologist and your heart will both thank you for this.  

This recipe combines two of my favorite foods:  peas and pumpkin!  Both are simple yet super flavorful and healthy foods, filled with complex carbohydrates and natural sweetness.  It ideally requires a little baking time, but at the end of the recipe, I've provided an alternative variation to cooking it so that you can save a little more time.

Happy cooking!

INGREDIENTS
(4 for a main course, 6 as a side dish)

Frozen Peas - 3 cups
Pumpkin - 1/2 medium sized
Olive oil - 1/2 tablespoon
Sea salt - small pinch
Pepper - to taste
Rosemary - 2 sprigs, leaves removed, roughly chopped
Lemon rind - from 1/2 lemon, chopped
Feta or cheese - 2 tablespoons (optional)

Dressing
Extra virgin olive oil - 2 tablespoons
Hazelnut oil - 1 tablespoon
Water - 2 tablespoons
Garlic - 1 clove, minced
Balsamic vinegar - 1 tablespoon
Seasalt - 1/2 teaspoon
Organic brown sugar - 1 teaspoon

PREPARATION
Heat oven to 180 Celsius / 350 Fahrenheit

A) Peas and Pumpkin
Peas - rinse peas in water till defrosted.  Set aside
Pumpkin - cut into 8 wedges, remove skin.  Toss in olive oil, salt and pepper.
Heat a frying pan.  Add 4 wedges and sear on high heat for 1 minute.  Turn over using tongs.  Repeat one more time till skin is slightly blistered, browned.   Repeat with remaining wedges.
In a baking dish or pan,  add arrange pumpkin wedges.  Evenly distribute peas among the pumpkin. 
Rosemary and lemon zest - scatter evenly over dish
If using cream or feta cheese -- distribute in small chunks across the dish.

B) Dressing
Combine all ingredients into a jam jar.  Close lid and shake till thoroughly mixed.

C) Bake through and serve
Drizzle 3 table spoons over the dish.
Transfer to the medium rung of the oven.  Bake for 15-20 minutes. 
Remove and drizzle remaining dressing over the dish.  Serve hot.

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A few restaurants that I have tried of late have been doing a fresh take on the romaine lettuce.  No longer just used for Cesare salad, I like the way it is being presented cut into quarters. 

It was Father's Day today in Singapore.  My dad prefers the texture of ice-berg and romaine to mesclun mixes so I thought I'd add some crunchy raw leaves to his celebration dinner.  

I hope you enjoy making this super easy, super fast salad, which is perfect for the summer weather and a nice side dish to any BBQ.

PREPARATION
A) Salad leaves
Remove outer leaves if turning brown.  Trim the base of the stalk off.  Cut each bunch length wise, right through the middle. Cut into either 1/4's or if very large, cut into 1/6's.  

B) Dressing
Combine all ingredients in a small jam jar.  Shake thoroughly till well mixed.  Taste and add a little more salt, pepper, lemon juice or sugar as needed.

C) Plating
Arrange at least 2 segments on a large flat plate.   Use a teaspoon to drizzle the salad dressing generously over the leaves.   Top with nuts and fresh herbs.   Using a pepper mill,  sprinkle over a little black pepper.

D) Variations
If you're not vegetarian,  feel free to add a little roast or poached chicken to this salad.   Alternatively,  some salty panfried haloumi cheese or crumbled feta cheese and olives would also go nicely.

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I last cooked this dish over Chinese New Year.   Gal pals who came by my home wanted something light but nourishing.  We had all had too much to eat over the celebrations so flavorful, antioxidant rich and lean protein were much appreciated.  We also wanted the dish to be low in carbs, gluten and dairy free.

The Straits Market (www.straitsmarket.com) sells barramundi that's farmed off the shores of Singapore, purifying water using their own patented technique.  I enjoy cooking with the fish as it is traceable, and the fish is antibiotic-and-hormone-free. 

At the end of the recipe,  you can find variations to this recipe, including a vegetarian version and a chilled shrimp appetizer version.  Hopefully, you will enjoy making this simple, healthy dish with lots of flavor for your friends and family.

PREPARATION
A) Cauliflower rice
Roughly the cauliflower into florets.  Put through a food processor until it is finely "crumbed".
Alternatively,  put the cauliflower through a juicer.  Retain cauliflower juice and keep crushed fiber.
Next, place a saucepan on medium heat.
Add the cauliflower crumbs (or the crushed fiber + juice).
Add olive oil, salt and 1/2 cup of vegetable broth (or water).
Keep stirring over a medium heat till the cauliflower is cooked through. 
Taste a little to check that it is cooked through and add salt and pepper to taste. 
Set aside and keep warm.

B) Protein
Heat a pan till nearly smoking point. 
Sprinkle a little sea-salt and pepper to taste over the fish. 
Heat olive oil and fry fillets of fish, skin side down for two minutes.
Using a very flat and broad spatular,  lift and turn the fish. 
Cook on the other side for another 2 minutes. 
Turn fish back to original side for another 1-2 minutes till cooked through.
Set aside and keep warm.
(I usually pan fry these in 2 to 3 batches to avoid cooling the pan too much). 

C) Salad dressing
Combine all ingredients into an old jam jar, screw on lid and shake till well-mixed.
Taste and adjust slightly if you prefer it more tart or sweet. 
Leave to stand for 5 minutes.
(If you don't like too much garlic in your food, you can cut the garlic into 1/2 and remove the entire clove after leaving the dressing to stand for 5 minutes)

D) Salad
Put the cucumber into a bowl. 
Toss in 3/4 of the salad dressing and toss. 
(The cucumbers will start to leach water almost immediately, so you need to move to assembly quickly.)

E) Assembly
Place warm cauliflower in the center of the plate.
Next, arrange the fish fillets on top.
Put a large generous pile of the cucumber salad on top.
Spoon over the remaining dressing over the dish.
Scatter the basil and cilantro leaves and serve.

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