One of the most requested recipes I get asked about is ” how to make caramelised onions” ? It’s one of those comfort foods that makes anything you eat that little extra special, so here’s my secret recipe for the best caramelised onions you’ll ever eat ! The most important thing to remember is that you need to cook them over a gentle heat – that way you’ll bring out the natural sugars in the onions that helps them brown and make them taste irresistible. Caramelised onions are perfect stuffed into burgers or folded through sautéed mushrooms – I love them stirred through pan roasted cauliflower or bubble + squeak. Enjoy :) x
What’s great about them:
Onions are loaded with antioxidants that help support optimum health. One of these antioxidants is called quercetain, that works as an anti-inflammatory in the body. These antioxidants help prevent the oxidation of fatty acids. When we have lower levels of oxidised fatty acids, our body produces fewer pro-inflammatory messaging molecules, and our level of inflammation is kept in check. Quercetain like other nutrients is best absorbed through natural food sources so it makes onions the perfect food to include into your healthy diet.
4 onions, peeled and finely sliced
2 tablespoons olive oil
Generous pinch sea salt
3 tablespoons aged balsamic vinegar
1 teaspoon coconut sugar or honey
Place the onions into a large heavy based pan.
Add olive oil and a generous pinch of salt.
Cook onions over a medium heat for about 20 minutes or until rich, golden and softened.
Reduce the heat to extra low and slowly cook for another 10 minutes – making sure to stir frequently to stop any bits sticking to the pan.
Add aged balsamic and honey and mix through.
Taste and adjust accordingly then remove from the heat.
Store in a glass jar in the fridge for up to 4 days.
Notes and inspiration:
- Serve over healthy burgers or my delicious Earth Burgers and cinnamon roasted sweet potato
- Spread over an almond and sunflower pizza base and top with sautéed mushrooms, rocket and Parmesan.
- Use to layer in-between Roast Pumpkin + Spinach Lasagne.
- Serve with Refried Black Beans
- Accompany with Roasted Carrot + Almond Dukkah.
- Perfect for Sandwiches !
- Use red onions in place of brown onions.