Category Archives: Onions

Smorgasbord Health Column – Food Therapy – The pungent defenders Onions and Garlic by Sally Cronin

Sally certainly knows her onions…Lots of great info on the benefits of eating your onions and garlic and recipes to make your mouth water and your body healthy…Enjoy!

Smorgasbord Blog Magazine

As a follow on from the recent series on the Weekly Grocery Shopping List of foods that contain the nutrients the body needs I am going to repeat my series from 2017 on the health benefits of some of our most common foods.

Food therapy is a broad term for the benefits to the body of a healthy, varied and nutritional diet of fresh foods.

Most of us walk through the fresh produce departments of our supermarkets without really paying much attention to the individual fruits and vegetables. This is a great pity because the vast majority of these foods have been cultivated for thousands of years, not only for their nutritional value but also for their medicinal properties. If you eat a healthy diet you are effectively practicing preventative medicine. A robust immune system, not only attacks external opportunistic pathogens, but also works to  prevent rogue cells in the…

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Smorgasbord Health Column – Cook from Scratch with Sally and Carol Taylor – Onions and Garlics – Keep the Vampires and the doctor away!

Thank you, Sally, a lovely update on our Onions and Garlic post something which we eat a lot of always so many health benefits as well 🙂 xxx

Smorgasbord Blog Magazine

I will be resharing some of our joint Cook from Scratch posts that Carol Taylor and I posted last year.. And since it is Halloween... it seems appropriate to give you plenty of reasons to liberally consume onions and garlic… it might keep the vampires off you tonight.

Welcome to this week’s post where Carol Taylor and I hope to give you reasons and recipes to include some of nature’s medicine cabinet in your daily diet. Today some really basic vegetables that add taste and nutrition that can help boost your immune system and have been utilised for 1000’s of years by ancient cultures for the treatment of disease.

Onions

Despite the current emphasis on healthy eating and weight, not many of us look at a plate of food and separate the ingredients out according to their nutritional or therapeutic benefits.  However, many foods have a long and distinguished…

View original post 2,825 more words

Smorgasbord Health – Cook from Scratch with Sally and Carol Taylor – Onions and Garlic.. keep the doctor away!

I am loving this collaboration …Are you? I have learnt so much from Sally and I am loving it!

Smorgasbord Blog Magazine

Welcome to this week’s post where Carol Taylor and I hope to give you reasons and recipes to include some of nature’s medicine cabinet in your daily diet. Today some really basic vegetables that add taste and nutrition that can help boost your immune system and have been utilised for 1000’s of years by ancient cultures for the treatment of disease.

ONIONS

Despite the current emphasis on healthy eating and weight, not many of us look at a plate of food and separate the ingredients out according to their nutritional or therapeutic benefits.  However, many foods have a long and distinguished history in natural medicine and the inclusion on a regular basis in your diet can bring many benefits.

One of the enormous benefits of living in Spain was the abundance of fresh fruit and vegetables available in supermarkets, most of which is sourced from within Spain and the Islands. …

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Eating for health… Roasted Onions with sun-dried Tomatoes.

 

lady holding veggiesLet food be thy medicine and no it is not boring or eating a dish of tasteless seeds and such like…Gone are the days when Vegetarian was this dry tasteless meatloaf and healthy eating was just plain boring.

I love this recipe so much and what isn’t there to love..luscious sun dried tomatoes, beautiful onions and tangy goats cheese. Over the years I have made many variations of these stuffed onions by swapping goats cheese for feta cheese,cheddar or blue cheese all lovely cheeses but now because everyone is becoming more aware of what they eat and how it impacts on their health I am more aware of what I am eating and serving to my family.

My post on diet and depression was very popular over a few different social media sites and I believe it is because people are concerned about the food they eat and the impact it has on their health.

Now those of you who read my posts know that I can never ever just give you a recipe…Yes, I ramble on a bit… I know.

So it will not really be any different I just feel that I should incorporate the benefits to your health of the foods I use in my recipes and what impact they can have on your and your family’s health and well-being.

I never use processed ingredients in my cooking anyway but that is how I have always been..make it from scratch is my mantra and then you know what is in it.

My family and friends used to think I was a bit eccentric and over the top as to what I would allow my children to eat and drink I would now say that 99% are now in total agreeance with me.

What a turnaround and I am not fanatic just careful and mindful as to what I buy and make.

 I don’t use a microwave for our families own reasons which stems back to when my daughter had a life threatening disease.

Yesterday I was watching a program about sugar or added sugar, I was not surprised but felt justified because muesli bars, soft drinks i.e  Apple Juice and low-fat yoghurts were the subjects. So many people eat them because they are promoted as being healthy.

Well, they are not!

I just don’t trust any claims to anything unless I read the ingredients and I can spot a no-no at 20 paces…trust me!

So I suppose what am saying is you can be healthier in an instant just by reading a packet or being aware of what is in your food and at no extra cost.

And baby steps, if you want to change do it gradually and just be aware of what is in your food.

There are some great tasting foods out there which are good for you and gradually your taste buds and awareness will change ..mine have but it takes time.

I know….. Let’s Cook!

Onions stuffed with sun-dried tomatoes and cheese.

stuffed-onion1.jpg

Ingredients:

4 large onions.

150 gm goats cheese

50 gm fresh breadcrumbs ( I use olive oil breadcrumbs)

8 sun dried tomatoes in oil chopped and drained. I am lucky that I live somewhere nice and sunny so I can sun dry my own tomatoes please click here to see how.

2 tbsp oil from the sun-dried tomatoes

1 small egg, beaten

3 tbsp toasted pine nuts

2 cloves of garlic chopped

1/2 Tsp chopped fresh thyme

1/2 Tsp chopped fresh parsley

Salt and ground black pepper to taste.

Just reading that list of ingredients makes my mouth water….I am salivating.

Add the onions in their skins to lightly salted boiling water and cook for 10 minutes. Remove the onions from the boiling water, drain and cool. When they are cool enough to handle cut in half and remove skin.

Using a small dessert spoon scoop out the centre leaving a thick outer layer.. 3 layers is sufficient.

Reserve the flesh for later.

Pre-heat your oven to 190C/375F

Place the onion shells in an oiled oven proof dish.

Add all the other ingredients except for the tomato oil and pine nuts to the scooped out onion flesh and season well. Stir in the pine nuts.

Divide the mix between the 4  scooped out onion shells and cover the dish with foil.

Bake for 20 minutes, remove foil and drizzle with the sun-dried tomato oil cook uncovered for a further 25-35 minutes until bubbling and cooked.

Baste occasionally during cooking.

And smell…. your kitchen will be filled with such a lovely aroma and even those who are not onion lovers will be salivating…I have had many a convert to this dish.

It is lovely just served with warm bread or as a side to some lovely grilled sardines.

Now all of those ingredients have amazing health benefits.

Some lovely variations to this recipe include using Feta cheese instead of goats cheese and substitute mint and pitted green/black olives instead of the other ingredients for a real Mediterranean taste. Just stir into the scooped onion mix, you could also add some currants or sultanas.

If you don’t want sun-dried tomatoes and pine nuts use 75 gm chopped walnuts add them to the scooped out onion mix add 115 gm chopped celery and cook in a tbsp oil until the celery is soft and put in the onion shell.

Experiment by substituting your own favourite ingredients that is what cooking is all about.

Further benefits of the ingredients used in the above recipe.

Eggs:

Eggs contain choline which is a nutrient that is found in many foods. Your brain and nervous system need it to regulate memory, mood, muscle control, and other functions. You also need choline to form the membranes that surround your body’s cells. You can make a small amount of choline in your liver, but most of the choline in your body comes from the food you eat meat, eggs, poultry, fish, and dairy products.

Sun-dried Tomatoes:

Homemade sundried tomatoes in a terracotta dish

Sun drying tomatoes preserves the tomatoes and enhances their flavour. A 1 cup serving of sun-dried tomatoes has 39% of the daily recommended intake of potassium. Full of iron, thiamine, riboflavin as well as 31% of niacin these B vitamins are essential for converting food to energy which is needed to maintain the nervous system and for keeping our skin healthy.

Tomatoes are a little powerhouse of antioxidants which contribute to the health of our heart by reducing inflammation in our blood vessels which help our heart muscles relax.

The magnesium and calcium which is in tomatoes help to regulate blood pressure by coordinating a bond to contract and relax the blood vessel walls.

Goats Cheese:

Smashed avocados with mushroom, goats cheese, poached egg and basil on toast at Porgie and Mr Jones in Hawthorn

 

Photo credit: ultrakml on Visual hunt / CC BY

 

Why use goat’s cheese? Goats cheese is much easier for humans to digest. Lower in calories and fat it is also a good source of calcium, protein, Vitamins A, K, niacin, thiamine and phosphorus. It is also low in fat and cholesterol.

Compared to a 1 oz serving of cheddar cheese which has 9 gm fat, 6 gm saturated fat and 25 mg cholesterol goats cheese only has 5 gm fat, 3 gm saturated fat and no cholesterol.

Onions:

Onions garlic red onions brown onions

Well no omega 3’s in sight but the antioxidants in onions have great cerebral benefits and can safeguard our grey matter from a disease.

All of this means that this little onion dish is really rather healthy as well as being full of taste.

Enjoy!

Thank you for taking the time to read this post if you liked what you read please share as sharing is caring and it makes me happy.

And if you think I am being too frivolous as health is a serious subject……..Laughter is also good for your health.

Until next time…Stay safe, laugh a lot, have a glass of red wine and  ASK a question.

Some other posts on eating for good health are below in case you missed them.

Healthy foods which may help to reduce your blood pressure

Foods which may help reduce your cholesterol levels

Natural foods to help treat pain and inflamation