Onion Marmalade

I have been away, traveling around KZN, a part of South Africa I have never experienced, so my blog posts have been few and far in-between, however, I am back now. Watch out for the fun adventures I had in KZN, namely, I experienced the traditional bunny chow which I will definitely post about.  But that’s for another day, today I am going to get right into a recipe I have been asked to post a few times. Onion Marmalade, now this recipe I don’t really follow any kind of measurements, I just cook with a feel, knowing when, how much and how long to cook it for, so I am going to guide you as best I can.

Cutting and slicing onions is all a personal thing, we all have our special way of doing so.  With this recipe, I cut the onions pole to pole, onion slices cut pole to pole will break down more completely as they cook, producing a more uniform texture and flavor in the finished dish.

Onion Marmalade

1kg red onions, cut pole to pole
1 bottle red wine
1 cup brown sugar – you can use white, but I find brown gives it a nice caramel flavour
2 whole cloves
2 whole star anise
5 – 8 whole cardamom pods
1 whole cinnamon stick
pinch of salt

Place all the above ingredients, expect the red wine into a large enough deep pot.

Pour in red wine, enough to just cover the onions, turn heat up to high and bring the liquid to a rolling boil.  Drop your heat and let gently simmer, this will take some time. Stir sporadically.

When the liquid has reduced and formed a sticky like consistency, this will be close to the end.  Watch while reducing further until thick and really sticky.  Remove from heat and let cool.

Remove the whole spices.  Use on sandwiches, salads, as extra topping on a pie…this is so versatile.  You can keep onion marmalade for a fair amount of time in the fridge, just ensure that it is stored in an airtight container

onion marmalade

Chickpea Greek Salad

A while ago I was thrown a curve ball in for a lunch order. This gentleman was a vegetarian but it had to be gluten free. I was stunned, because one could easily balance a vegetarian meal with a pasta of sorts, or even a nice gourmet sandwich. But gluten free…eish.

So I did a Chickpea Greek Salad, but I made it slightly more interesting. The best part is this keeps my healthy eating / living theme going strong.

Chickpea Greek Salad

1 can of chickpeas drained and rinsed
Spinach
cucumber
red cabbage
calamata olives
Danish feta
tomatoes
onions
Balsamic vinegar
Olive Oil
Chia Seeds

Create your salad in the style you wish, as you can see I enjoy large chunky pieces, I am not a huge fan of chopped salad style salads. Drizzle with some olive oil and balsamic vinegar and some chia seeds on top.
Well balanced salad. You can use it as a filling for a wrap as well.

Rawlicious Challenge – Mung Bean & Goji Berry Sweet Potato and Day 31 of March Food Photo Challenge

I rolled both Tandy’s challenge as well as the final day of March Food Photo Challenge into one today. My recipe is for Mung Bean & Goji berry Sweet Potato, topped with Roasted Beetroot Yogurt Dressing.

The whole Raw Food concept really does intrigue me, however, I do find it really difficult to to go complete raw, hence why my recipe is not 100% Raw, but again, you can just make the salad part and that would be classified as Raw.
I did a lot of research for this challenge, and chose certain ingredients for reasons.

The sweet potato, I admit freely that it has to be my top 5 ingredients to work with. I have to try and stick to low GI due to the insulin resistance I have in my body, so the sweet potato is my replacement for potatoes. The sweet potato stabilizes blood sugar & improves response to insulin; it is high in vitamin A & beta carotene, which therefore results as a great superfood for the skin.

I used Mung Beans, instead of cooking, I just sprouted them, when you do this, you release Vitamin C in them, to add to the other packed vitamins A, K and B6, mung beans are high in fibre and slow down the release of calories into the blood stream, as well as slow down of digestion which also stabilizes blood sugar. Although a bean, it has a low content of protein so you can’t use it as a complete meal.

Goji Berries are recently acquired goodness. I have to admit, I do enjoy them. Also known as one of the superfoods, Goji berried are great for stamina, weight loss and maintain blood glucose levels. These little berries are a great immune system booster and enhance the body to fight off diseases, lowers blood cholesterol, as well as great for the skin.

Beetroot, being not only on my list of top 5, is also a great antioxidants. Beetroot is a rich source of carbohydrates, a good source of protein, and has high levels of important vitamins, minerals and micronutrients. It is a good source of dietary fibre, has practically no fat, and no cholesterol. This makes beetroot relatively low in calories

Mung Bean & Goji Berry Sweet Potato with Roasted Beetroot Yogurt Dressing
Serves 4 – 6

4 medum size sweet potato
½ cup mung beans
40g yellow & 40g red peppers
1 tsp fresh ginger
1 tbsp goji berries
½ cup spinach
½ yellow cling peach
1 small fresh chilli
2 button mushrooms
1 large beetroot
½ cup plain low fat yogurt
seasoning
fresh rosemary
balsamic vinegar
fete cheese
Chia seeds

Wrap the sweet potato and beetroot (with a splash of balsamic vinegar) individually with tin foil and roast off in the oven for 60 minutes at 200 C. ( Now this part is not part of a normal Raw Diet, so you can either omit this part and have this as a salad, or you can cook your sweet potato at 47 C for I am going to guess a good 5 – 6 hours, and you can use raw beetroot.)

Dice up the yellow pepper, ginger, peach, mushrooms, and chilli, add to the mung beans. You want it all more or less the same size. Crumb the feta cheese into the mixture and add goji berries.

Once the beetroot is ready, cut up and place into a food processor with the yogurt, and some chopped rosemary. Season. You want a smooth consistency.

Cut open the sweet potato and scoop some out so you have a hollowing which you can fill. Shred the spinach and add to the mung bean salad. I like to add a little of the dressing in the pocket, and then add the mixture on top, drizzled with a little more dressing. Of course you have to finish it off with some chia seeds sprinkled on top, just because they are so good for you!

Roasted Cumin Beetroot Wrap & healthy eating

I have not really posted much this month, it has been a crazy month, but I do try and do the March Food Photo Challenge, unfortunately, I have to step out of the April challenge as time is a slight challenge.

My mission right now is healthy and as natural as possible, keeping food very simple and basic, incorporating raw ingredients where I can. I am working on the challenge set out by Tandy, I have a few more days!

I watch TV shows like Come Dine With Me and I cringe because even though it’s simple, it’s also bland, which it doesn’t have to be at home. Herbs and spices are so easily available, just a little of something and something can lift a dish so much further.

So back to my healthy eating, I have been thinking a lot about nutrition and what we pollute our bodies with, now don’t get me wrong, I am very guilty of enjoying the bad foods, but at the same time, I do like to keep healthy where I can. I have also started slowly reducing my meat intake, but at the same time, not cutting out my protein completely. I just source it from other things, other than meat. What I have cut down by a good 95% is my wheat intake. I get carbs from sources other than bread.

Roasted Cumin Beetroot Wrap
serves 1

120g Beetroot
1 tsp ground cumin seeds
salt
pepper
fresh garlic
70g Danish feta
lettuce
1 tsp goji berries
1wrap
olive oil spray
balsamic reduction of your choice

I don’t peel my beetroot as all the nutrients sit just under the skin. However feel free to do so. Lightly spray your beetroot, seasoning with salt, pepper, cumin and a little garlic and roast in an oven at 200 for 50 minutes. Set aside to cool

Cut your beetroot into cubes, crumble your feta in, add your roasted pumpkin seeds and goji berries. Lay lettuce out on your wrap and add beetroot mixture, drizzled with balsamic reduction and enjoy.