As promised in my previous post, Getting More Gut Flora I mentioned an easy way to increase your probiotic consumption through lacto-fermented vegetables. This, I understand does not sound appealing, but honestly it is delicious and a much easier and quicker way of making chutney/relish type foods.

It is filled with some carrots, sultanas, seasoning and lots of raw onions which are amazingly, cheap super foods. I made this recipe up last week, with what was in the fridge and horray – it was a success! I eat it with cheese, on my morning eggs, in a salad dressing, on meat balls – really anything!

Onions are a a rich source of Quercitin, a brilliant antioxidant which helps lower LDL (bad) cholesterol, raise HDL (good) cholesterol, fight asthma, hayfever, contains Vitamin C and calcium as well as a host of other things. Onions are also anti inflammatory, anti viral and help boost the immune system. Basically, fall in love with onions, they are super cheap, a great bulker to make meat dishes stretch and help heal your body.

Onions rant over, here is the recipe.

Onion Chutney

Kezia

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Prep Time 30 minutes mins

Ingredients

  

• 3-4 carrots
• 4 white onions peeled and in half
• 1.5 cups of sultanas
• 2 tbspn salt
• 1/2 tspn cumin seed
• handful of fresh basil
• 1/2 cup of homemade whey
• 1/2 cup water

Instructions

 

• Place the onions in the food processor and pulse until onions are a fine mince.
• Add the carrots and pulse until fully combined with onions.
• Place all other ingredients in the processor and blend until it is fine (or coarse depending on your preference).
• Get a clean and sterilised mason jar and put mixture in.
• Use a spoon or potato masher to level the mixture up - you want a even, tightly packed jar of chutney.
• Leave it at room temperature for 3 days (this is the important part) then transfer to the fridge.

Notes

If you don't have any whey, you could try using a few tbspns of organic probiotic yogurt instead, or emptying out a probiotic supplement (out of its capsule) into the mixture. I have never done it but in theory it should work, let me know if you try it.

Adapted from From Nourishing Traditions by Sally Fallon