Kezia Hall

Holistic Nutritionist & Coach

Fermented Onion Chutney

CATEGORIES:  GAPS Nutrition Recipes

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.

onion chutney

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
Prep Time 30 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

6 Comments

The Probiotic Rundown: Which type is best & what type to avoid!? - Super Naturally Healthy | Super Naturally Healthy

[…] Onion Chutney – great with cheese […]

Romaine Mitchell

Hi Kezia, how long will the onion chutney last once in the fridge?
Thanks, Romaine.

Kezia

It will last for about a month in the fridge as long as it doesn’t get contaminated by other crumbs or food, potentially longer too 🙂

A Happy Healthy Day of Eating #7 | Super Naturally Healthy with Kezia Hall

[…] Breakfast: 2 eggs with runny yolk and loads of fried onions (2 helpings), sauerkraut and onion chutney. […]

So what is the deal with Kefir? | Super Naturally Healthy with Kezia Hall

[…] thought that after my many posts (Fermented Fun, Getting More Gut Flora etc) alluding to kefir and my many recipes involving homemade yogurt or […]

A Happy Healthy Day OF Eating #5 | Super Naturally Healthy with Kezia Hall

[…] lots of onions cooked in ghee, 3 fried eggs and some homemade lacto-fermented onion chutney on […]


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