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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I created this recipe using left overs from a dinner party.  We still had some un-marinated steak and I wanted to eat a little cleaner the following day.     This recipe can easily be adapted for those of you who are vegetarian and dairy-intolerant.   At the end of the recipe, you will be able to find substitutes ingredients for the beef and the feta cheese. 

Tip: To steam or boil sweet potatoes a little faster, prick the sides with a folk before you start cooking them.  For convenience, I tend to prepare a batch in one go to last at least 3 days in the fridge. When I feel like having unprocessed carbs, I just take out one out and cut a few slices as I find the sweet potatoes incredibly filling.  If I want the slices warmed up, I opt for a pan-frying each slice quickly in a little olive oil. ).

INGREDIENTS (SERVES 4)
2 striploin steaks 
Belgian endive - 1 large cluster
Lebanese cucumber - 1/2 
Button mushrooms - 6 pieces
Sweet potatoes - 2 small 

Dressing 
Feta cheese - 6 ounces
​Lemon juice - from 1 lemon or 4 tablespoons
Olive oil - 4 table spoons.  
Sea salt. Freshly cracked black pepper

To serve
Fresh cilantro + basil, extra virgin olive oil

A) Prepare salad and meat
Belgian endives - separate the individual leaves.  Leave in long strips
Mushrooms - Trim stems.  Cut into slices
Lebanese cucumber - cut on the bias and slice into small match sticks
Sweet potatoes - leave skins on. Steam or boil till cooked (about 30 minutes).  Set aside to cool. When cool, cut into rounds, about an inch thick
Steaks - take out of fridge 20 minutes before cooking.  Heat a skillet.  (To test that that the skillet is hot enough, sprinkle water onto skillet.  If it is hot enough,  it will sizzle and evaporate to steam almost immediately.)  Place a little olive oil into the pan.  Place steaks on top.  Season with salt and pepper to taste.  For a good sear, wait for 3 minutes before turning the steak over.  Sear on the other side.  Cover with lid for another 3 minutes.  Turn off fire.  Lift lid and flip steak over.  Leave to cook for another 1 minute.   Remove to a plate and leave to cook.  Allow to rest for 5 minutes.  When cool, cut into thin slices.  (If you prefer your steak more well-done, cook on each side for an extra 1 to 2 minutes)

B) Prepare dressing
Place olive oil, feta cheese and lemon juice into a blender.   Add a little salt and pepper.  Blend at medium speed.  Remove and taste.  Add more salt or pepper as needed.  

C) Assemble and plate salad
Take a spoon of the thick dressing.  Place at the side of the plate.  Use back of the spoon to make a swirl along the side of the plate (should resemble a crescent moon).   Place three rounds of the sweet potatoes on the base of the plate.  Scatter endives, mushrooms and cucumbers on top.  Next, place 1/4 of the steak strips on the salad.  You can stack these up.  Finish with a sprinkle of whole cilantro leaves and drizzle with a little extra virgin olive oil. 

D) Vegetarian, Dairy-free alternatives
Vegetarian: replace the beef with GMO-free soya bean cake (the firmer, heavier kind).  Cut into thick slices and pan-sear in a little olive oil.  (If you have a griddle pan, you can create a nice charcoal-like char!) 
Diary intolerant: replace the feta-cheese with 16 cashews 

#healthysalads #lighteating #glutenfreerecipe #vegetarianadaptation #dairyfreeadaptation #cookingwithleftovers #cookingmadeeasy #homecooking