Courgette Chips

Using paprika not only to flavour this healthy snack, 

but also to boost your metabolism, reduce your appetite, 

and lower your blood pressure.

Ingredients:

2-3 large courgettes, thinly sliced

15ml olive oil

Sea salt and finely ground black or white pepper

Paprika

Method:

Toss the courgette slices in olive oil, sea salt and pepper of choice. Lay slices on a baking tray, crumpled as required to fit them all on and sprinkle them liberally with paprika. Bake at 220°C for 25 to 30 minutes.

Sesame Seeds

If I’m going to add seeds as a garnish to a salad, or as a topping for bread, I’m likely to choose sesame seeds, not simply because they look pretty, but because of their nutritional and health benefits. I prefer the white sesame seeds, which are hulled, as opposed to the black sesame seeds, which retain their dry outer covering. Sesame seeds, perhaps the oldest condiment known to man, add a nutty taste and a delicate, almost invisible, crunch to many dishes. They are also the main ingredients in tahini, a sesame seed paste used in North African, Greek, Turkish, and Middle Eastern cuisine, and one of the essential ingredients of the delicious Middle Eastern sweet call halvah. 

These delightful little seeds are great for all the family, especially if you are vegetarian or don’t always eat meat in your diet. A large handful supplies about 26 grams of protein, which translates to almost two thirds of the daily requirements of a reasonably active man. Unusual for vegetable sources, sesame seeds are also rich in amino acids methionine and tryptophan, which are important for good liver and kidney function. They also provide the minerals iron and zinc, which benefit from consuming a vitamin C rich fruit or vegetable with the same meal to help absorption of these minerals. The zinc in sesame seeds promotes bone health and prevents osteoporosis later in life. Other minerals include manganese, copper, phosphorus and calcium.

Among all the nuts and seeds commonly eaten across the world, sesame seeds have been found to contain the highest amount of phytosterols, which are known to lower LDL, the bad cholesterol. Sesame seeds increase your levels of Vitamin E, which plays a vital role in fighting disease. These seeds can improve the effectiveness of certain diabetes medication.

The antioxidants in sesame seeds fight free radicals, thereby strengthening the immune system promoting youthfulness and encouraging and maintaining sexual vigour. A substance in sesame seeds has been found to inhibit the spread of many cancers and the oil, which is rich in Omega-6 fatty acids, is known to reduce hypertension and ease stress. 

With all the above taken into consideration, you have to admit that these tiny, crunchy, nutty  seeds are a nutritional wonder.

Migraine Reliever Juice

When I was younger I suffered terribly with migraine, so I know just how debilitating they can be. I wish I'd known then what I know now about using food to bring afflictions like this under control. If you are a sufferer of migraine, cluster or tension headaches, give this a try. 

If you're experiencing chronic migraine, check what you're eating. Some of the foods that trigger migraine: Fried foods, sugar, artificial sweeteners, flour products, dairy products, alcohol, caffeine, food additives, chocolate and some nuts/seeds. 

Drink a Migraine Reliever combo regularly to prevent migraine and you will soon see migraine occurring far in between with lesser intensity. 

Most fruits and vegetables are rich in three very important minerals that help remedy migraine, namely: Potassium, calcium and magnesium. Some foods that especially help: Dark green vegetables, bananas, cantaloupe, celery, cucumber, lemon, pineapple, watermelon, and ginger.

Suggested MIGRAINE RELIEVER RECIPE:
- 1/2 pineapple
- 3-4 leaves kale or a bunch of spinach
- 1 stick of celery
- 1/4 lemon
- 1/2 inch ginger root (optional)

And drink LOTS of water!

Information from: www.juicing-for-health.com

Cranberry Cleanser Drink

It's Sunday, my day of rest.... ha-ha; the internet never stops and nor does the gravitational pull of blogging and the potential of spreading the fun of food. Well, what better way to start the morning with a good cleansing fruit and vegetable juice? Cranberries are also called “bounceberries” because they bounce when ripe. Imagine how these are going to rejuvenate you and have you bouncing all over your life! Cranberries are high in vitamin C, and have antioxidant and antibacterial effects in the body. 
These little red jewels are a rich source of the flavonoid quercetin which can inhibit the development of both breast and colon cancers and drinking cranberry juice is also good for the health of the heart. Research confirms that cranberries are an excellent source of antioxidants which may protect against cancer, heart disease and other diseases. 

They are also indicated for digestive tract health and healing from the mouth to the anus. To start, cranberries decrease production of cavity and plaque producing bacteria in your mouth. Moving to the stomach, they reduce the bacteria associated with peptic stomach ulcers. In the colon their juice has been found to reduce the incidence of colon cancer. Research shows that the cranberry contents of proanthocyanidins and ursolic acid brought on cell death in colon cancer cells. 

Cranberries are especially beneficial to the eyes where they significantly improve symptoms of cataracts, macular degeneration, and diabetic retinopathy and are well known for their assistance in maintaining a healthy urinary tract. 

But…The health benefits of cranberries are almost totally depleted when generous amounts of sugar is added. Thus the cranberry cannot provide you with its full phytonutrient benefits when there has been lots of sugar added.

http://www.care2.com/greenliving/cranberries-little-powerfood-with-a-big-punch.html#ixzz2iuCDFMkz

http://www.sciencedaily.com/releases/2010/08/100823183807.htm

http://www.peakhealthadvocate.com/2149/cranberries-may-help-with-cancer-prevention/

All About Blueberries

Blueberries - photo istock

Having lived in the UK for ten years or more, I grew to love blueberries. They were readily available in the supermarkets there. On returning to South Africa I didn’t think I was going to find them available, but I was wrong. I didn't think blueberries were grown in South Africa, but the good news is they are grown near Keiskammahoek, in the foothills of the mountains just inland from East London in the Eastern Cape... that's no so far from where I now call home! They are also grown in the Cape mountains, where they also grow grapes for wine, in the Midlands of Kwazulu Natal and even in the Limpopo province. According to the ‘Farmers Weekly’, THE magazine for farmers, there is a big move going to establish the growing of this fruit wherever the suitable chilling environment required for these delicate berries can be found. The best varieties to grow in our climate appear to be the Souther Highbush Cultivars like Sharpblue, Misty, O’Neal and Georgiagem. The cultivars currently under trial in South Africa  include Earliblue, Duke, Spartan, Patriot, Bluecrop, Elliot.

I wouldn't say that I eat these delectable little berries every day, because that would be a stretch of the truth, but I would if I could. I buy them when I see them fresh, otherwise I might look for the frozen berries, which are more likely to be available in some of our supermarkets. If I have any left from a batch of fresh berries I might freeze them myself; it’s quite simple. I don’t wash them before freezing as this will add freezer burn to the fruit; I simply spread them on trays and bag them once frozen. Fresh berries can be recognized in the market by the silvery white sheen on firm berries and usually keep in the fridge for a week or two and, when frozen, will last up to about 9 months. It’s doubtful they would last that long in my freezer anyway.

Blueberries are best used raw and don’t have to be pitted or peeled. They are great for a snack as they have only 80 calories per cup! Blueberries are high in antioxidants, a good source of fibre, high in Vitamin K and Vitamin C and contain no fat.  Vitamin C is good for gum health and your immune system.  Vitamin K aids in circulation. Blueberries improve overall bodily function, may reduce the risk of infection, improve night vision, motor skills, reverse short-term memory loss in the aged, help keep cholesterol in check, improve glucose and insulin levels and reduce the risk of cancer and heart disease.

Add blueberries to breakfast cereals, oats or mealie meal porridge, smoothies and yoghurt. When used in cooked recipes, blueberries loose some of the nutritional values, but are still very nutritious. They are fabulous in muffins, jams, tea breads, cakes, pancakes, pies and sauces. Blueberries are such a healthy little fruit, you can’t afford to not eat this delicious little blue fruit.

In the wild, blueberries grow in acid, moorland soil. Growing blueberries in the garden they need a moist, peaty, very acid soil and an open, sunny position. If your soil is limey, grow the bushes in pots of acid compost. The cultivated blueberry originates in America. There are four different groups. Low bush blueberries are suited to cold districts; high bush require some chill; southern high bush prefer warm districts; and Rabbit Eyes do well in very warm areas. Before choosing a variety if you want to grow blueberries, find out from an established grower which varieties would be suitable for growing in your particular environment and climate.

References:

http://www.farmersweekly.co.za/search.aspx?s=blueberry

http://www.orchman.com/BlueberrygrowinginSA.html

http://www.southafrica.info/business/economy/development/aspire-240613.htm#.Uk6wiIZcxrA

http://www.readersdigest.co.za/how-to-grow-blueberries

Other interesting articles on blueberries:

  Blueberries Nutrition

 Nutrition and Health – Blueberry Nutrition

The World’s Healthiest Foods – Blueberries

Stuffed Celery

Makes about 30

Ingredients:

10 medium stalks celery, washed and  cut into 3 inch sections

250g cream cheese

1/4 cup mayonnaise

1 garlic clove, minced with sea salt
freshly ground black pepper
ground smoked paprika 

Method:
Beat together cream cheese, mayonnaise, garlic, sea salt and black pepper to taste in a bowl with an electric mixer until very smooth.  

Place this creamy mixture into a pastry bag, and pipe decoratively into the middle of the celery pieces.  

Sprinkle with smoked paprika and serve!

Health Benefits of Celery:

Here are 3 of 9 major health benefits from Celery:
See article for the full list: http://www.naturalcuresnotmedicine.com/2013/05/health-benefits-of-celery.html

-Anti cancer: Coumarins are compounds that are found in celery and can prevent various types of cancers from forming. At least 7 other different cancer fighting nutrients are also found in celery.

-Weight loss: Though celery itself does not necessarily burn fat, it contains a great deal of dietary fiber which is filling and hardly any calories to go along.

-Cholesterol: Raw celery juice can be used to help naturally lower unhealthy LDL cholesterol, thus protecting the heart and blood vessels.

From: Natural Cures Not Medicine 

Strawberry Ice Cream

Strawberries are more than good for you;

they are magic little berries full of healthy goodness.

Just 5 strawberries provide an average adult with their daily requirement of vitamin C, which not only boosts the immune system, but also fights free radicals and helps prevent heart disease and cancer. Strawberries are also rich in the antioxidant, ellagic acid, which has powerful anticancer effects. All the more reason to eat this wonderful scrumptious fruit.

This ice cream, perfect for a warm summer evening, makes a little fruit go a long way. Prepare it the day before for the best results.

Ingredients:
250g strawberries
75g icing sugar
juice of half a lemon
150ml double cream
75ml single cream
6-8 large strawberries to garnish

Method:
Hull and wash the strawberries. Drain them thoroughly and cut them into small pieces. Put them in a liquidiser with the icing sugar and lemon juice and blitz them to a puree. Whisk the two creams until thick, but not too stiff. Blend the cream into the strawberry puree. Spoon the strawberry mixture into a plastic freezer container, cover with a lid and leave to freeze for 12 hours.

One or two hours before serving, remove the ice cream from the freezer and thaw slightly in the fridge. Scoop the ice cream into individual glasses and decorate with slices of fresh strawberry.

Baked Cardamom Chicken Curry

Cardamom is known as the queen of spices, being second only to black pepper. The evergreen plant, Elettaria cardamomum, originated in southern India and grows is the rich moist forest of Mysore, Cochin and Travancore. Its cultivation is limited to only a few countries including India and Sri Lanka. Ayurveda, the naturalistic health system practiced in India, considers cardamom as a very effective medicine for digestion, gastric problems and the circulatory system. Another benefit of this wonderful sweet spice is that its aromaticity can act as a breath freshener; briefly chewing the seeds fights bad breath and helps to destroy the bacteria that cause halitosis. Perhaps the most important is that cardamom has detoxifying properties, which help to cleanse the body of toxins. In combination with chicken, lemon, chilli and turmeric root, you have a wonderful detoxifying meal.

Ingredients:
6 chicken thighs, with the skin on (this is important for detoxification)
6 chicken drum sticks, with the skin on
half a lemon
Sea salt and freshly ground black pepper to season
1 red & 1 green birds-eye chilli, finely chopped
15ml garlic infused olive oil
10ml finely grated fresh turmeric root
30ml mild curry powder
5ml green cardamom pods, bruised
50ml chicken stock
30ml olive oil
2 small cans coconut milk
sprigs of coriander to garnish

Method:
Preheat the oven to 180C.

Wash the chicken pieces and dry with kitchen paper. Arrange them in an ovenproof dish. Rub the chicken pieces with the cut lemon and lightly season with sea salt and freshly ground black pepper. Combine the chilli, garlic infused olive oil, turmeric root, cardamom pods and curry powder and rub over the chicken. Sprinkle over the chicken stock and olive oil and bake in the oven for 45 minutes.

Remove the dish from the oven and pour in the coconut milk. Cover the dush with foil and return to the oven for a further hour, or until the chicken is very tender and falling off the bone. Garnish with coriander sprigs before serving, accompanied with naan bread for mopping up the delicious sauce.

Sausage Stuffed Shoulder of Lamb

This stunning main course is so versatile. Vary it by using different sausages (pork or lamb) and various herbs. While mint makes a marvellous marriage with lamb, rosemary, marjoram, oregano, coriander or parsley could also be used, but then I would exclude the chilli flakes and add ground paprika instead. Fennel seeds give a Middle East flavour, but you could use coriander or cumin seeds instead. Serve with garlicky spinach, with pine nuts and raisins to make it extra special.

Ingredients:

For the lamb:

4 tbsp olive oil 

1 onion, finely chopped

2 cloves garlic, finely chopped

2 tsp fennel seeds

pinch chilli flakes

180 g fresh breadcrumbs

30ml fresh mint leaves, finely chopped

500 g sausages, casing removed

1 boneless lamb shoulder

For the spinach:

2 tbsp raisins, soaked in hot water for 15 minutes, drained

2 tbsp olive oil

500 g spinach, stems removed

2 cloves garlic, finely chopped

2 tbsp pine nuts, lightly roasted

Method:

For the lamb:

Preheat the oven to 200C. Heat half the oil in a frying pan over a low heat and fry the onion and garlic for 10-15 minutes, or until the onions start to caramelise. Remove from the heat, transfer to a bowl and add the fennel seeds, chilli flakes, breadcrumbs and mint. Mix well, then set aside to cool. Once cooled, mix in the sausage meat and season with salt and freshly ground black pepper.

Place lamb shoulder skin-side down into a roasting tin, season with sea salt and freshly ground black pepper and spread over the sausage stuffing. Roll up tightly and secure with kitchen string. Rub with the remaining olive oil and season with salt and freshly ground black pepper. Roast the lamb shoulder for 20 minutes, then reduce the oven temperature to 180C/160C fan/gas 4 and toast for a further 1 hour and 30 minutes, or until the lamb is tender. Remove from the oven and cover with foil. Set aside to rest for 15 minutes. 

For the spinach:

Soak the raisins in a bowl of water for 15 minutes, then drain. Heat half the olive oil in a large frying pan, add the spinach and cook until the spinach starts to wilt. Remove from the heat and drain the spinach in a colander to get rid of any excess liquid. Return the pan to the heat, add the remaining olive oil and fry the garlic for 1-2 minutes, or until softened but not coloured. Add the spinach back to the pan, along with the pine nuts and soaked raisins. Season to taste with sea salt and cook for a further minute to warm through. To serve, remove the string from the lamb and carve into thick slices. Serve on a bed of the spinach.

Banana Nut Muffins

As a family, we love to have muffins with breakfast.

With lots of fibre and minerals,

these banana muffins make a great energy boost for the start of your day.

Research has shown that banana,

believed to be the first fruit cultivated by man,

can increase alertness and help children with concentration in school.

You could say,

"A banana a day keeps the doctor away,"

as there is hardly an organ in the body that doesn't

benefit from this wonderful fruit.

All the more reason to eat banana muffins!

.

Ingredients:

500ml cake flour

250ml whole-wheat flour

250ml white sugar

250ml muscovardo sugar

10ml baking powder

5ml bicarbonate of soda

2ml salt

250g unsalted butter, melted and cooled

2 extra-large eggs

175ml whole milk

10ml vanilla extract

2 mashed ripe bananas

1 ripe banana, chopped

250ml chopped walnuts or pecan nuts

250ml granola

250ml desiccated coconut

.

Directions:

Preheat the oven to 180C.

Line one full and one half large muffin pans (18 large muffin cups) with paper liners.

Sift the flour, sugar, baking powder, bicarbonate of soda, and salt into a large bowl. Add the melted butter and blend. Combine the eggs, milk, vanilla, and mashed bananas, and add them to the flour-and-butter mixture. Scrape the bowl and blend well. Don't over-mix.

Fold the chopped banana, walnuts, granola, and coconut into the batter. Spoon the batter into the paper liners, filling each to the top.

Bake for 25 to 30 minutes, or until the tops are brown and a toothpick comes out clean. Cool slightly, remove from the pan, and serve.

Parsnips - Parsnip Fritters

Parsnips are one of my favourite winter vegetable. Their sweet taste is satisfying without being high in calories. The parsnip is a root vegetable related to the carrot, although they are paler than most carrots and have a stronger and sweeter flavour. Like carrots, parsnips are native to Eurasia and have been eaten since ancient times. They are a source of antioxidants, minerals, natural sugars and fibre.

.

Parsnips are high in soluble fibre, the type that is great for digestion and aid the prevention of constipation. They help lower cholesterol and keep blood sugar on an even keel. They're a surprising source of folic acid, that B vitamin essential for women who are planning a family. Folic acid also plays a role in reducing heart disease and may help prevent dementia and osteoporosis bone fractures. Potassium, an aid to blood pressure, is present in ample quantities. Unlike their carrot cousins, however, parsnips lack beta carotene. Parsnips posses a high sugar content and are rich in Vitamin B6, Vitamin C and Vitamin E. Other vitamins include Niacin and Thiamine. Apart from their potassium content, they also provide the body with other minerals like copper, magnesium and manganese.

.

Parsnips contain natural sugars which impart a sweet taste to the vegetable. The Elizabethans used parsnips as a sweetmeat with honey and spices as well as serving the root as a vegetable. The carbohydrate in the parsnip is stored in the form of natural sugars, as opposed to starches. Parsnips are considered sweeter than carrots. With almost three quarters of the sugar in parsnips as sucrose, the sugar we extract from sugar cane. Sucrose, though considered a no-no in the diet, is not at all damaging to health when consumed in its natural form from a plant source.

.

The high level of soluble fibre contained in parsnips makes them a great inclusion in a cholesterol lowering, heart healthy diet and the folic acid content is of great benefit to expectant mothers and is also thought to help combat heart disease, dementia and osteoporosis. Interestingly, parsnips are also thought to improve bronchial function, so may be of particular help to asthma sufferers. The rich vitamin and mineral content of this humble root are also thought to give it diuretic and antioxidant properties and in natural medicine it has been used to treat kidney disease and for reducing obesity and cellulite and has been recommended to those suffering from anaemia.

.

When choosing parsnips at the market go for crisp and firm, evenly coloured roots and store them in a plastic bag in the vegetable drawer of the refrigerator. Use them within 4 to 5 days.

.

Parsnip Fritters:

These are great with cold leftover turkey or ham from the Christmas dinner, or as a starter or an accompaniment to a meal. If served as a starter, serve them with a dipping sauce of Greek yoghurt mixed with mustard and chives.

.

Ingredients:

750g parsnips

Sea salt and freshly ground black pepper to season

2 garlic cloves, crushed

Leaves from 3 sprigs of thyme

1 egg

15ml butter

30ml flour

Grating of nutmeg

Oil for shallow frying

.

Method:

Peel the parsnips and cut the flesh into rough 1cm cubes. Blanch them in a pan of salted boiling water for about 10 minutes until soft enough to mash with a fork. Drain and return to the pan for a minute, heating to steam off more moisture.

.

Mash thoroughly and season with salt and black pepper. Stir in the garlic, thyme, egg and butter. Sprinkle with flour and a good grating of nutmeg. Beat together until smooth.

.

Heat a thin layer of oil in a large frying pan. Make rough balls of the parsnip mixture between two spoons and drop into the oil. Fry for 2-3 minutes each side, turning when the first side is crusted gold. Drain on kitchen paper and serve.

Healthy Halloween Pumpkin Cookies

Halloween is one of those times when the kids tend to overdose on sugary sweets and candy.

We need to protect them from diabetes, obesity and heart disease,

which are are on the rise among children.

So let's give them a healthy alternative to all that candy!

Health Benefits

Just in case if you don’t know, spices, like ginger and cinnamon boost the immune system helping to fight against colds and flu.

Dark molasses are a great substitute for sugar as well as a good source of iron and B vitamins.

As for raisins, they can protect our oral, dental and bone health, be helpful for our vision and beneficial if you have constipation,weight gain or anemia.

Ingredients:

170ml whole-wheat bread flour

170ml cake flour

5ml baking powder

2.5ml bicarbonate of soda

2.5ml salt

5ml ground cinnamon

2.5ml ground ginger

1ml allspice

1ml grated nutmeg

180ml cooked pumpkin or butternut, pureed

180ml light brown sugar

2 large eggs

60ml canola oil

60ml dark molasses

1 cup raisins

Method:

Preheat oven to 350°F. Coat 3 baking sheets with cooking spray.

Blend whole-wheat flour, all-purpose flour, baking powder, bicarbonate of soda, salt, cinnamon, ginger, allspice and nutmeg in a large bowl.

Whisk pumpkin, brown sugar, oil and molasses in a second bowl until well combined.

Stir the wet ingredients and raisins into the dry ingredients until no traces of dry ingredients remain.

Drop the batter by level tablespoonfuls onto the prepared baking sheets, spacing the cookies 1-2 inches apart.

Bake the cookies until firm to the touch and lightly golden on top, 10 to 12 minutes, switching the pans back to front and top to bottom halfway through. Transfer to a wire rack and let cool.

Tomatoes - Oven Dried Tomatoes

Tomatoes don't just tantalise the taste buds and add bright colour to a dish, they add nutritional value by way of micro-nutrients that help to keep you healthy.

*

Studies have shown that the more tomatoes and tomato products people eat, the lower their risk of many types of cancer, especially cancer of the prostate, lung and stomach. The cancer shielding properties of tomatoes can be attributed to lycopene, a polyunsaturated hydrocarbon with a tetraterpene structure made up of 8 isoprene units. Lycopene is a type of carotene, which has powerful anti-oxidant properties, protecting the cells from free radical damage. It is important as an intermediate of many carotenoids and gives tomatoes their red colour.

*

Cooked tomatoes present more lycopene than do raw tomatoes as the cooking process breaks down cell walls, releasing and concentrating the carotenoids. Also, eating tomatoes with a small amount of oil enables the lycopene to be better absorbed.

*

Tomatoes also provide an excellent source of vitamin C and a relatively good source of vitamin A. They contain a fair amount of potassium that helps the nerves and muscles function properly, assists in the maintenance of the body's acid balance and reduces the risk of high blood pressure. another vitamin tomatoes present is niacin, or vitamin B3, which helps to lower cholesterol, stabilise blood sugar and process fats and oils. Pantothenic acid, or vitamin B5, is also present in this wonder food. This vitamin helps to turn carbohydrates and fats into energy and plays a part in the health of the adrenal gland.

*

So, next time you add tomato sauce to your fries, burger or scrambled eggs, know that you are adding value to your food.

*

Here's a recipe for oven-dried tomatoes, a great substitute for sun-dried tomatoes if you aren't able to get them, or if you find them too expensive for your larder, as I do. It makes a great way to store your harvest of tomatoes if you are industrious enough to grow them. They make a wonderful addition to salads, pasta and pizzas, or any recipe that calls for sun-dried tomatoes.

Oven-Dried Tomatoes

Ingredients:
20 firm ripe tomatoes - the best to use are Roma or Italian plum tomatoes, Money Maker or Standard Vine Tomatoes.
60ml extra virgin olive oil
30ml balsamic vinegar
30ml flat leafed chopped parsley.
sea salt and freshly ground pepper.

Method:
Place the tomatoes in the freezer for 30-45 minutes. Once they are well chilled, place them in boiling water. Now trim the stem ends, cut them in 4, lengthwise and remove the seeds and skins. You will find that the skins come off easily.

Place the tomatoes in a large glass bowl (ie. not a metal bowl), cover with the oil, vinegar and parsley and mix well. Cover the bowl and allow to marinade for 2-3 hours.

Preheat the oven to 100C. That's the lowest my oven will register. If you can set yours just below that, that's fine; The slower they dry, the better, even if it does need a little longer than the time mine takes.

Place the tomatoes in a single layer on a baking sheet, season with sea salt and freshly ground black pepper and bake for 12 - 15 hours. The best time to put them in the oven is after supper, allowing them to bake slowly all night. In the morning you will have plump, juicy and intense flavoured tomatoes. Cool completely before storing.

To Store:
Place the dried tomatoes in sterilised glass jars, cover fruit with olive oil and seal lids tightly. Refrigerate for 2-3 weeks.

Or: Place tomatoes in a zip-lock plastic bag and freeze for up to 3 months.

Onions ~ Autumn Chutney

Onions are one of our oldest vegetables, most likely used primarily as a medicine. They are reputed to have been used in ancient Mesopotamia as a cure-all. Today, the production of onions is the second most important horticultural vegetable crop, only superseded by tomatoes. 

Onions contain a range of strong antioxidants; they are reputed to exert anti-inflammatory, antibiotic, antiviral, anti-allergy and anticancer activity.

In Chinese medicine, onions have been used to treat angina, bacterial infections, coughs and breathing problems.

This class of vegetables, belonging to the Allium or lily family, includes chives, garlic, leeks, onions, scallions and shallots. The varieties range through the spectrum from red to yellow to green and white. They can be eaten raw, cooked, fried, dried or roasted and range in flavour from strong to mildly sweet.

These vegetables have been found to contain a range of bioflavonoids or phytochemical micronutrients, characterised primarily by their rich content of odorous sulphur compounds including thiosulfinates, sulfides, and sulfoxides. The cysteine sulfoxides are what are responsible for making you cry when cutting onions. The thiosulfinates exhibit antimicrobial activity.

Another group of micronutrients, of which onions are a rich source, are fructo-oligosaccharides. These oligomers stimulate the growth of healthy bifidobacteria in the colon, suppressing the growth of potentially harmful bacteria, which leads to a reduction in the risk of tumors that may develop in that part of the intestine.

Yellow and red onions and shallots supply the richest known source of quercetin, one of the most potent of antioxidants known. Quercetin's initial activity as an antioxidant is to neutralise free radicals before they damage cells. This is potentially the process in its mechanism, which includes a range of activities.

Quercetin displays an antihistaminic action, improving lung function, decreasing bronchial spasm and reducing allergy symptoms, thus helping in the relief of respiratory conditions such as emphysema, bronchitis and asthma. It also shows anti-inflammatory properties which may help to reduce pain from disorders such as arthritis. Research shows that quercetin may help to prevent cancer, especially prostate and stomach cancer and may also help to reduce symptoms like fatigue, depression and anxiety. It enhances cardiovascular health, relieves varicose veins, improves fragile capillaries and alleviates bruising; it thins the blood, wards off blood clots and counters atherosclerosis. Quercetin is also highly effective in preventing the oxidation of LDL, or 'bad cholesterol', and may help to balance the LDL~HDL ratio in the blood by raising the production of HDL or 'good cholesterol'.

I would say this gives us a multitude of reasons to eat onions on a regular basis.

Tip for mosquito bites. Rub with a cut onion to reduce the sting.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Autumn Chutney
Ingredients:
15ml olive oil
1 onion, roughly chopped
1 clove garlic, crushed
1/2 inch root ginger, peeled and grated
3 plums or apricots, stoned and roughly chopped
1 cooking apple, peeled, cored and chopped
150ml cranberry or red grape juice
50g Muscovado sugar

Method:
Heat the oil in a pan and add the onion garlic and ginger. Cook for a few minutes until softened and slightly coloured.
Add the fruit, fruit juices and sugar. Simmer for about 10 minutes until reduced and slightly sticky.
Serve with steak, lamb or pork chops.

Cook's Tip

Adding salt to frying onions brings the moisture out and helps to caramelise them quickly.