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Herbs at Food Market

The Importance of herbs and spices to your well being
Most people are very unaware of the benefits of herbs in the every day diet and what benefits they have
Natural Health researchers say that most health problems today are caused by what we eat.

Poor eating habits with little consideration for poor nutrition being linked to half the death statistics, herbs gives pleasure, satisfaction and physical exercise
The Aroma of herbs delights the senses which revitalizes the body
 Aids digestion many herbs stimulate the digestive juices Support the self healing process by giving the body what it needs
 Detoxing, herbs can assist greatly in removing the toxins from the body
Rich in Chlorophyll which is the green colour in plants, it promotes rejuvenation of old cells, building blood, good intestinal flora, regular bowel elimination and increased circulation of blood and oxygen. All the above boost the immune system and energy levels
 Alkalize the body too much acid food and beverage the body causes acid build up. This causes excessive pain and lack of well being, aswell as stress. Many herbs are alkaline assisting to balance the body
Taste great and reduce the need to add sugar, salt and fat to make a meal appetizing
 Full of Antioxidants which help the body rid free radicals, impurities which can cause serious illness if allowed to build up in the body
 Natural Antibiotic some herbs have antibiotic properties such as aloe vera, burdock, Comfrey, Echinacea, Herb Robert, Indian ginseng, Lovage, Milk thistle, Nasturtium and Watercress, avoiding commercial ones are important they can eventually weaken our immune system
 Pain relieving properties Agrimony, Indian ginseng and mullein are some, some herbs work as an inflammatory to reduce pain
Electro magnetic functions which help harmonise the vibration and efficiency of the cells, a highly complex system of the body
Speed up the metabolism  ginger, chili , black pepper, fennel, dandelion tea and green tea
They can be administered in a number of methods
 Tea by infusion
 Maceration
 Oils
 Liniments
 Ointments and Creams
 Aromatherapy

For free metabolism boosting Video and recipe visit www.womanshealthychef.com/videos

 

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Ladies …….. Did you know too much Adrenalin upsets the livers cortisol making you fat, stupid and sick?

Iphone 322

Read on to learn how to get your Sizzle back

Yep, Its True Wellness Makes you thin , healthy and smart

So what causes it you ask?  Well here are a few and most we can control with lifestyle change

Poor Diet Eating too many carbs can disrupt cortisol and some corticosteroids (a blood pressure-stabilizing hormone)

The immune response in your gut is controlled by cortisol. Hence, if you’re stressed, the immune response in your gut suffers, the gut tissue becomes damaged, and good bacteria give way to bad bacteria, causing immune weakening

Unresolved Emotional stress such as Worry, Anger, Guilt, Anxiety, Fear, Depression

Environmental and physical stress such as Excessive exercise, Exposure to industrial and environmental toxins, Chronic or severe allergies, Overwork, either physical or mental, Surgery, Late hours, insufficient sleep, Trauma, injury, Temperature extremes, chronic illness, Light cycle disruption (shift work) and chronic pain

Inflammation in your body Inflammation has been scientifically connected to almost every disease you can think of, from diabetes to cancer, and when chronic, it stresses your system, including your adrenals

Hypothyroidism is an underactive thyroid. Thyroid function is diagnosed by a blood test, but there’s some controversy over what is normal and what’s not

 Among the key hormones produced by the adrenals are adrenaline which fuels the bodies fight or flight response cortisol , a relative of the drugs predisone and cortisone; DHEA. The ongoing balance between cortisol and DHEA is especially important for creating health daily

Cortisol in the right amounts enhances your body’s natural resistance and endurance It;

Stimulates the liver to convert amino acids into glucose, a primary fuel for energy production, Counters allergies and inflammation, Helps regulate mood and maintain emotional stability, Stimulates increased production of glycogen in the liver for storage of glucose, Maintains resistance to the stress of infections, physical trauma, emotional trauma, temperature extremes and so on

So what can I do to enhance the right balance you ask?

 Through foods such as regularly eating or drinking fermented foods or beverages , which dramatically increases the beneficial bacteria in your body, keffir, kombucha tea, miso and kimchee are all good examples (which automatically will help decrease pathogenic bacteria)

To eat a diet low in sugars and carbs, as that will also promote a healthy gut flora

Stress Less read the factors above and whether the stress causes on the body are emotional or physical their all “baddies”, wellness means a healthy balance of many ailments for a balanced body resulting in health and well being

(Dendrites are an important part of nerve cells. The dendrites are responsible for picking up information from neighboring neurons, so happy thoughts create healthy bodies)

Our dendrites connect neurons bio chemically

Reduce Inflammation Again through our foods there are many that counter inflammation such as Asparagus, Beans, Broccoli, Carrots, Cayenne pepper, Celery, Cherries, Cinnamon, Citrus, Dark chocolate, Dark green veggies, Fresh soy beans, Fish, Flaxseed oil, Flax seeds, Garlic, Ginger, Lean meat, Olive Oil, Omega 3 enriched eggs, Onion, Pineapple, Pomegranates, Salmon, Soy, Green and White Tea, Turmeric, Walnuts and Whole Wheat

Another helper of inflammation is grounding or earthing, which requires nothing more than taking off your shoes and walking barefoot outside on the beach is fantastic if you are near, it helps dissipate inflammation due to potent anti-inflammatory action

Hypothyroidism Many alternative doctors feel the conventional reference ranges are far too broad, and choose to treat people exhibiting sub-clinical thyroid symptoms, it’s your choice conventional medicine or non

So please feel free to contact me cassandra@womansheallthychef.com for a free consultation to start being the best you can be today nd subscribe to my newsletter www.womanshealthychef.com for more real free blogs, giveaways and resources

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One thing good Cooks will want in their kitchens is a Fantabulous set of kitchen knives and know how to wheel them

 

They range in price from inexpensive to prices that are jaw-dropping. Good kitchen knives will last for years, often a lifetime if they are looked after, go for the most expensive you can afford, quality is important

 

The first thing a cook will notice when buying kitchen knives is how many varieties are available. How does a smart cook choose among the brands, styles, sizes, etc? Many brands feature sets of kitchen knives that generally include a medium and large chef’s knife and vegetable knife then team it with a sharpening steel the correct length for your knife lengths , keeping them sharp is hugely important to begin as a blunt knife is way more dangerous than a sharp one. Some brands sell their knives separately, allowing a cook to assemble their own custom set. For new cooks choosing  a small set of knives is probably the best way to begin and add to it later from a recognized brand that will stand the test of time. A cook can always buy another, more specialized knife, if the need arises. For an experienced cook, I recommend buying a set of the same brand and when you purchase good knifes you will never look back.

These are my recommendations for Woman in the kitchen go to  www.womanshealthychef.com/catalouge pg 2, I have the full range available if you wish to buy specialized or individual items, please contact me on the link below

How to use your Cooks Knife

1. Always, Always make sure the knife it sharpened, blunt knifes are uber dangerous

1. Hold the knife  by the handle with your dominant hand

2. Use your thumb to grip the knife around the top of the blade and wrap your hand around the bolster of the knife

3. Secure the food with the other hand tucking your fingers under in front of your thumb, like clawing the food which should be secured by the fingers and use the top of your knuckles as a guide to the blade  down to the food to prevent cutting yourself

4. Always keep the thumb tucked in and move your clawed hand in a backwards motion to keep fingers intact to the desired position of the next cut and repeat the process slowly, with time you will gain speed but best to keep your fingers in the beginning

For more information contact me @ cassandra@womanshealthychef.com

Happy chopping I say and practice just like wax on, wax off xx

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The Health Benefits of Peppercorns

 

Black peppercorns are actually berries that grow on the pepper plant in tropical climates.  Peppercorns are rich in Vitamin A, B-complex Vitamins such as niacin, pyridoxine, riboflavin and thiamin, Vitamin C, Vitamin K, calcium, carotenes, copper, cryptoxanthin, dietary fibre, iron, lycopene, magnesium, manganese, potassium and an essential oil called piperine

 

WELLNESS

 

Peppercorns (and ground pepper) are part and parcel of most kitchen pantries these days, but little may you know that they actually have a munificent range of outstanding health benefits including but not limited to

Anti-cancer properties Vitamin A, Vitamin C, carotenes, cryptoxanthin, lycopene, Zea-xanthin all have astounding anti-oxidant abilities that can fend off cell-damaging potentially cancer-causing free radicals.  Vitamin C is especially effective against cancers of the cervix, esophagus, oral cavity, pancreas, rectum and stomach.  Piperine, a chemical compound in pepper, may actually prevent the growth of breast cancer tumors

Anti-inflammatory properties Vitamin C wages battle against cell-damaging free radicals that often cause inflammation in those suffering from osteo-arthritis and rheumatoid arthritis

 

Digestive health Pepper increases hydrochloric acid secretion in the stomach, which aids in proper digestion of proteins and other foodstuffs.  If hydrochloric acid is running low, food tends to stay in the stomach and/ or intestines for a longer period of time, and this can result in constipation, diarrhea, flatulence, heartburn and indigestion.  Black pepper is also a diuretic, which will facilitate urination

Eye health Vitamin A is essential for healthy eye tissue and protects the eyes from age-related macular degeneration

Healthy bones and teeth Vitamin C is crucial for healthy gums.  Vitamin A is essential for strong teeth

Heart health Vitamin C can fight atherosclerosis and lower blood pressure.  Potassium controls the heart rate and blood pressure.  Lycopene prevents LDL, or “bad cholesterol” from doing damage to arterial walls

Immune system health Vitamin C is key in building and maintaining a strong immune system and warding off and lessening the symptoms of an almost innumerable amount of disease ranging from the common cold to the flu to the HIV virus.  Black pepper has known anti-bacterial properties, which can kill germs.  Black pepper is a great home remedy for thinning out nasal congestion

Vitamin absorption Piperine, an amine alkaloid, can increase the absorption of beta-carotene, B-complex vitamins and selenium

BEAUTY

Anti-oxidant properties Rich in Vitamin A, Vitamin C, carotenes, cryptoxanthin, lycopene, Zea-xanthin, these anti-oxidant superstars will do wonders for your hair, skin and nails and can prevent the signs of premature aging

 

WEIGHT LOSS

The outer layer of the black peppercorn, in particular, is highly effective in blocking fat formation in the body by breaking down fat cells.  It also stimulates the metabolic rate, sweating and is a terrific diuretic

 

COOKING

Naturally, pepper is used as a companion seasoning to salt on well, just about everything, but if you are mindful of your salt intake, you can use pepper as a stand-alone seasoning.  Why?  Well, besides the fact that it is delicious and healthy, it actually contains a minute amount of salt

Try this classic French dish, Steak Au Poivre, on for size. You can lighten it up by swapping some of the traditional high calorie higher-fat elements with healthier substitutes.   Choose two lean grass fed sirloin steaks, coat them with 2 teaspoons of Dijon mustard and press a tablespoon or so of black peppercorns into the flesh.  Sear the steaks on one side for about 4 minutes and finish them off in the oven at 350 degrees for an additional 7 minutes.

For the sauce, add a teaspoon of olive oil to the skillet and turn up to high.  Add a ¼ cup of quality red drinking wine, 1/3 cup low-sodium chicken or veggie broth and let reduce for 3 minutes.   Add 2 teaspoons of unsalted butter and a pinch of salt and remove from heat.  Once the mix has cooled a tad, add 2 tablespoons of low-fat sour cream and serve over the rested steaks.  Bon appetit

The disparity between a restaurant’s price and food quality rises in direct proportion to the size of the pepper mill.  ~Bryan Q. Miller

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The Heath Benefits of Pomegranates

 

Pomegranates are thick-skinned dazzlingly red beauties brimming with Vitamin A, Vitamin C, Vitamin E, Vitamin K, calcium, ellagic acid, folic acid, magnesium, manganese, niacin, phosphorous, phytochemicals, polyphenols, punicalagins, potassium, riboflavin, thiamin and zinc

WELLNESS

These historically revered fruits have innumerable health benefits including but not limited to protect against and treatment of the following

Anemia Pomegranates are filled with iron and can cure anemia by elevating hemoglobin levels

Anti-cancer properties Pomegranates can prevent breast cancer, colon cancer, leukemia and prostate cancer, and can inhibit tumor growth and even, in some cases, induce apoptosis or cell death.

 

Anti-inflammatory abilities Vitamin C helps control arthritis and asthmatic symptoms such as coughing and wheezing

 

Bone health Calcium is crucial for strong, healthy bones.  Manganese helps form bone structures.  Pomegranate juice can also deter cartilage damage, which, in turn, prevents osteoporosis

 

Depression Pomegranates contain vital phytochemicals that stimulate serotonin and improve mood

 

Diabetes Pomegranate juice does not increase blood sugar levels, which is great news for diabetic folks

 

Digestive health Pomegranate juice aids in digestion and can help ease nausea.  The white membrane of the pomegranate is often used as a cure for diarrhea, dysentery, hemorrhoids and intestinal worms

 

Eye health Pomegranates are a great home remedy for conjunctivitis

 

Heart health Punicalagins (anti-oxidant compounds) lower cholesterol and blood pressure and increase the rate at which atherosclerosis (arterial blockages) dissolve.  Pomegranate juice has also been shown to improve blood flow and oxygen to the heart.   Magnesium normalizes blood pressure.  Potassium controls a healthy heart rate and also lowers blood pressure.  Pomegranate seeds actually prevent blood platelet aggregation, which can lead to hazardous blood clots

 

Immune system health Vitamin A and Vitamin C are extraordinary immune system boosters, which help fight off a wide variety of diseases, infections and viruses ranging from the common cold to the flu to HIV

 

Men’s health Studies indicate that pomegranate juice may be a natural, progressive treatment for ED, or erectile dysfunction

 

Menopause Pomegranate juice has been shown to relieve “hot flashes

 

Pregnancy Most doctors highly recommend folic acid to expectant moms as it increases blood flow to the unborn baby and can prevent neural tube birth defects

 

Women’s health Pomegranate juice can alleviate a UTI, or urinary tract infection

 

BEAUTY

 

Anti-oxidant properties Vitamins A, C and E are all powerful anti-oxidants that promote healthy hair and strong nails.

 

Skin health Pomegranate protects the skin from harmful UV rays, promotes cell regeneration, repairs tissues and speeds up wound healing.  The anti-oxidants in pomegranate juice will also prevent the signs of premature aging including age spots, fine lines and wrinkles.  Pomegranate can also sooth painful acne outbreaks and diminish scars

 

WEIGHT LOSS

 

Fibre A cup of the arils aka juicy pomegranate seeds actually contains a bountiful 7 grams of fibre.  As a snack, they will keep you feeling fuller longer and less likely to reach for empty calories.  They will also keep your body flushed out, which results in more consistent weight loss

 

Cooking / Consumption

 Fantastic in salads, yoghurt, sorbet, mix through vegetable dishes and curries to finish for colour, texture and zing

Marinate Meats in the juice , grill or just eat raw, naturally sublime

A wonderful compliment to your Sunday morning Belgian-style waffles or short stack of whole-wheat pancakes is this unique and sublime pomegranate syrup that is oh so easy to make.  All you need to do is combine 12 cups of pomegranate juice, 1.5 cups of sugar and 3 tablespoons of fresh lemon juice in a saucepan over medium heat until the sugar is completely dissolved.  Turn the mixture down to medium-low and allow it to reduce into syrup for about 50 minutes or so.  Let the syrup cool for a good half an hour and pour into pretty glass Ball jars

 

Interesting fact about pomegranates:  The pomegranate is one of the world’s oldest fruits and some scholars believe that it was actually the pomegranate, not the apple, which tempted Eve in the Garden of Eden.

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English: mushrooms

English: mushrooms (Photo credit: Wikipedia)

The Health Benefits of Mushrooms

Mushrooms are laden with nutritional goodness including Vitamin D aka the “sunshine vitamin,” B vitamins such as niacin, pantothenic acid and riboflavin, Beta-glucans, copper, ergothioneine, good fibre content, potassium, selenium and long-chain polysaccharides 

WELLNESS

These astoundingly powerful little fungi are a perennial favorite in the produce aisle amongst health-minded individuals as they are practically limitless in variety, eager sponges to soak up flavor and have innumerable health benefits including but not limited to

Anti-cancer properties Mushrooms have been shown to reduce the risk of certain forms of cancer.  Selenium has the ability to protect women from bladder cancer.  They also contain “aromatase inhibitors,” which may prevent the development of breast cancer in women.  In addition, mushrooms contain certain compounds, still being studied, that show promise in halting prostate enlargement and prohibiting prostate cancer in men

Bone health Copper and Vitamin D both help maintain strong and healthy bones less likely to lose mass as one ages.  Vitamin D, in particular, helps absorb calcium, which is critical for good bone health and can prevent osteoporosis

Diabetes help Mushrooms are incredibly low on the glycemic index and consuming mushrooms on a regular basis can help lower blood glucose levels

Digestive system health Niacin helps the digestive system function properly

Heart health Selenium is a mineral that works much like an anti-oxidant by shielding the body’s cells from harmful free radicals that could lead to coronary disease.  Potassium helps regulate blood pressure.  The relatively high insoluble fibre content in mushrooms can help lower and maintain healthy blood cholesterol levels.  Anti-oxidant ergothioneine prevents atherosclerosis.  Mushrooms are cholesterol-free, virtually fat-free and low in sodium, all news to cheer about for those concerned about their heart health

Immune system health Mushrooms are known to have strong anti-biotic properties and such modern medicines as penicillin and tetracycline actually derive from this miracle fungus.   Because of their long-chain polysaccharides, selenium content and rare anti-oxidant ergothioneine, mushrooms have outstanding effects on the immune system such as fighting infections and decreasing inflammation.  Riboflavin maintains healthy red blood cells and Beta-glucans are natural immune system boosters

Men’s health Selenium has been said to increase fertility in men

Nervous system health Copper, niacin, pantothenic acid and potassium all work to ensure a well-functioning nervous system

Urinary system health Selenium does wonders in maintaining a healthy bladder

 

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Anti-oxidant properties Ergothioneine is a lesser-known anti-oxidant that protects the body’s cells from free radical damage.  Cremini and Portobello mushrooms, in particular, are extremely high in their anti-oxidant prowess.  Anti-oxidants will strengthen your hair follicles and make you less likely to experience split ends.  They make the skin more supple and elastic and the nails strong and resilient.

 

WEIGHT LOSS

 

Nutritional intake Mushrooms are extremely low in calories, ranging between 15 and 42 calories per cup, dependent, of course, on the variety of mushroom.  They are also completely fat-free, cholesterol-free and quite low in sodium.  Rich in fibre and readily absorbent of flavor, they are a fantastic means of sating your hunger and taste cravings while making your belly feel full.  Their decent fibre content, especially when cooked and rid of their water content, will keep your body flushed out on a regular basis, which of course means more regular weight loss

 

Metabolism Beta-glucans help metabolize fats and sugars in the body and B-vitamins are notorious for converting carbohydrates into much needed fuel to give you energy throughout your day.  B-vitamins also assist in successfully metabolizing fats and proteins

 

COOKING

 

Mushrooms come in such a wide gamut of varieties you can spend your whole culinary existence having fun experimenting with different shapes, textures and flavor profiles

Stuffed mushroom caps as an appetizer are always a big hit at parties or use big ones for a meal all on their own.  First, line a lightly oiled baking tray with your favorite fresh, stemmed mushrooms.  In a bowl, combine roughly cut cashew nuts, a few minced garlic cloves, a couple of turns of quality EVOO, a splash of lemon juice,baby spinach and finish with a dollop of persian fetta  Stuff the mushroom cavities and bake them in the oven for a good twenty minutes or so.

For a sumptuous appetizer, or even a meal in and of itself on a cold winter’s day, concoct a steaming pot of cannelini bean and mushroom soup.  All you need are cooked cannelini beans, tahini paste, some butter,  chicken or vegetable broth, as many of your favorite mushrooms, two minced garlic cloves, an onion, two ribs of celery, salt and pepper to taste.

Portobello mushroom and Lentil burgers are a popular favorite amongst vegans, vegetarians and carnivores alike as they are thick and meaty and stand up well to grilling.  Spice them as you would your favorite burger using lentil patties as the bread, thrown on a slice of grilled haloumi cheese, some avocado, fresh rocket and well grilled mushies, top with some homemade tomato relish, and you will be in savory burger heaven.

“I am… a mushroom; On whom the dew of heaven drops now and then.” ~John Ford

Portobello mushrooms

Portobello mushrooms (Photo credit: Wikipedia)

 

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English: Love heart

English: Love heart (Photo credit: Wikipedia)

Take a Pamper day for yourself and give yourself plenty of time to Chill ax and make you feel good

Cleanse your face Plain acidophilus yogurt

Silky Hair  an egg yolk and olive oil wrap in plastic 

Long Soak and Scrub In a bath with a small bag of Oats, then  dry Lemon juice and fine sea salt scrub, this will help detoxify you aswell

Exfoliate the face ground almond meal

The Mask any food that’s good for your skin type

Avocado for soothing and nourishing

Mashed banana and a little lemon juice for soothing, hydrating and detoxifying

Egg white for tightening and firming

Manuka Honey for antibacterial, deep cleansing and healing

Mashed Strawberry and plain yogurt for oily skin

Aloe Vera gel directly applied for antibacterial, cool and soothing

Beautiful sexy eyes

Beautiful sexy eyes (Photo credit: AN–Photography)

Smokin Hot Eyes

Thinly sliced potato, cucumber or green tea bags lay back and gently press on eyes whilst relaxing with your hair treatment in

Sensual Smooth Lips 

 brown sugar and olive oil and gently scrub

beautiful red lips

beautiful red lips (Photo credit: Orofacial)

Facial Firming Exercises

Moisturize by adding a few drops of some patchouli oil with sweet almond  oil and massage into your skin for soft luscious curves

You will simply be Good enough to eat 

Denise Eats An Oatmeal Cream Pie. Yum! - 8/24/03

At the end of the night remember to remove your makeup with cold pressed vegetable oils before you slip into the sheets 

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Onions on a neutral, mostly white background

Onions on a neutral, mostly white background (Photo credit: Wikipedia)

Health Benefits of Onions

 

Onions are filled with vitamins, minerals and nutrients including Vitamin B, Vitamin C, chromium, flavonoids like quercetin, fibre, folic acid, iron, phytochemicals, which magnify Vitamin C’s effectiveness, polyphenols, potassium, and sulfur compounds

Onions may make you weep, but those tears should be ones of joy, for these potent veggies in the allium family have remarkable health benefits including but not limited to

 

Anti-cancer properties Due to powerful anti-oxidants like Vitamin C and quercetin, consuming onions on a regular basis can reduce your risk of breast cancer, bladder cancer, colon cancer, esophageal cancer, gastric cancer laryngeal cancer, lung cancer, oral cancer and ovarian cancer.  Quercetin has also been found to stall tumor growth

Arthritis Vitamin C and quercetin are both anti-inflammatory anti-oxidants, which can alleviate the uncomfortable inflammation often associated with osteo-arthritis and rheumatoid arthritis

Bites & Bee Stings Applying onion juice directly on a bee sting or mosquito bite is said to relieve the pain, itching and burning

 

Bone and teeth health Onions have been studied and shown to ward off the age-related progression of osteoporosis, or loss of bone mineral density, which can make bones fragile and more prone to fractures.  Vitamin C also repairs cartilage, ligaments and tendons, and is a must-have for healthy gums

 

Brain health Some findings have indicated that eating onions regularly may prevent memory loss as we age

 

Digestive health Consistently consuming onions can lessen your chance of developing stomach ulcers.  Onions also improve the digestion process as a whole by increasing the secretion of important digestive juices

 

Heart health Raw onions, in particular, stimulate the production of HDL aka “good cholesterol” and reduce LDL aka “bad cholesterol.”  Vitamin C helps to lower high cholesterol and combat atherosclerosis, or hardening of the arteries. Potassium prevents arrhythmia and can lower and regulate high blood pressure.  Onions are a cholesterol-free and fat-free food item

 

Immune system health Onions have powerful antibiotic, antimicrobial and antiviral properties that can help you steer clear or lessen the symptoms of everything from infections to the flu to food-borne illnesses to the HIV virus.  Onion juice combined with honey is a not-as-widely known home remedy for assuaging fever, relieving a cough and soothing a sore throat

 

Type 2 Diabetes Chromium helps regulate blood sugar levels

 

Women’s health Purportedly, consuming onions a few days before your menstrual cycle can help relieve some of the painful and uncomfortable symptoms

 

BEAUTY

 

Anti-oxidant properties The anti-oxidants in onions (namely flavonoid quercetin and Vitamin A) fight off cell-damaging free radicals and protect our bodies from the oxidative stress that often causes premature aging including fine lines and wrinkles.  These anti-oxidants also strengthen the hair and nails

WEIGHT LOSS

Fibre One medium-sized onion has 2 grams of fibre and any added fibre to your diet will help flush out your system and lead to more regular weight loss

Nutritional Intake One medium-sized onion is only an approximate 44 calories and is virtually devoid of fat, which makes it a terrific veggie to use in a wide variety of recipes, guilt-free

COOKING

 

A tantalizingly tasty appetizer sure to please health-or-weight conscious guests  is a batch of oven-fried onion rings.  Simply set your oven on high and cut 2 large sweet onions (such as Vidalia or Walla Walla) into 3cms thick slices.  In a bowl, combine 2 cups of flour, 2 teaspoons of paprika and 2 teaspoons of salt.  In a second bowl, mix together 2 cups of buttermilk and 4 eggs.  Add 1 cup of the flour mixture into the buttermilk and egg mixture.  In a third and final bowl, whisk together 3 cups of Panko breadcrumbs, 4 tablespoons of EVOO and 2 teaspoons of salt.  Dredge the onion slices first into the flour and seasoning bowl, then into the buttermilk, and finally into the Panko mix.  Arrange them in a single layer on a cooking-spray coated baking sheet and bake in oven for 15 to 20 minute until golden brown.

For a rich, deeply satisfying and yet healthier version of a classic French Onion Soup, just saute 8 cups of red and/or yellow onions in 2 teaspoons of olive oil in a Dutch oven or large pan over medium-high heat for 5 minutes.  Spoon in a ½ teaspoon of sugar, a ½ teaspoon of pepper, and a ¼ teaspoon of salt.  Bring heat down to medium now and let the mixture cook for a good 25 minutes, stirring often.  Add ¼ cup quality white drinking wine (preferably something dry) and let the alcohol burn off for one minute.  Then add 8 cups of lower sodium, reduced-fat beef broth and a ¼ teaspoon fresh chopped thyme, cover and put on a slow simmer for 2 hours.  When the soup is up, ladle one cup each into oven-proof crockpots, top with a thin slice of French bread, a 1 ounce slice of reduced-fat Swiss cheese and broil for a few minutes until the cheese is all bubbly and browned.

 

Or as  snack marinate in rapardsa sugar and cider vinegar, mix in your salads on just eat raw  Voila!

“It doesn’t matter how precisely the onion is cut as long as the person chewing it is happy.”  ~Padma Lakshmi

 

Onion_8174068

Onion_8174068 (Photo credit: SoraZG)