RECIPE

recipe Breaded Onion Rings Breaded Onion Rings

Don't let your allergies slow you down. Don't let your allergies slow you down.

Board Certified Adult and Pediatric Allergy & Clinical Immunology

Yields: 2 to 3 servings Prep Time: 20 minutes Cook Time: 25 minutes

By Kim Campbell, The PlantPure Kitchen Cookbook

This recipe was inspired by the canned onion strings on top of a traditional green bean casserole. The canned onions are greasy, salty and highly processed, and I knew there had to be a delicious alternative. These onion rings are it! In fact, the first time I threw them together, my family ate them all before they even made it to the top of the casserole. I was so excited about the idea of onion rings for casseroles, snacks and side dishes that I decided to include this recipe in the cookbook.

MUST HAVE

 4 slices 100% whole wheat bread, toasted  1 tablespoon nutritional yeast flakes  2 tablespoons dried parsley  1½ teaspoons garlic powder  1 teaspoon onion powder  1 teaspoon Italian herb blend  ½ teaspoon sea salt (optional)  1½ cups whole wheat flour  1 cup unsweetened plant-based milk  2 large red or white onions, cut into  1/4-inch-thick slices and separated into rings

KIM’S HINT

You can save time by starting with 3 cups whole wheat bread crumbs instead of making the crumbs from toast. Or, for gluten-free onion rings, replace the bread crumbs with crushed Rice Chex cereal. Specializing in Allergic Rhinitis, Asthma, Sinusitis, Drug & Food Allergies and Clinical Immunology

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MUST DO

 Preheat the oven to 425°F. Line a baking sheet with parchment paper.  Process the toasted bread slices in a food processor until fine crumbs form. Add the nutritional yeast, parsley, garlic powder, onion powder, Italian herb blend and sea salt.  Transfer the crumb mixture to a shallow dish. Put the flour in another shallow dish, and the milk in a third shallow dish.  Completely coat the onion rings with flour, then dip them in the milk and finally coat them in the bread crumbs. You can do several onions rings at once.  Place the breaded onion rings on the prepared baking sheet and bake for 15 to 25 minutes, until golden brown and crispy. Serve warm.

PASSION FRUIT

IS NO BASIC BERRY!

By Tami Charbonnet

REFRESHING PASSION FRUIT ELIXIR

INGREDIENTS:

 2-4 fresh mint leaves  2 tablespoons raw local honey  1 ounce (30ml) fresh lemon juice  1 tablespoon fresh passionfruit juice  6 ounces (180ml) Alkaline Water

DIRECTIONS:

 Combine the mint leaves, honey, and citrus juice together.  Add passionfruit juice and water to the mix.  Chill in a glass container for one hour or pour over ice and enjoy.

Building a nutrition plan rich in essential vitamins is challenging when we eat the same foods over and over again. Understanding the benefits of adding nutrients to our daily food consumption encourages us to try a variety of fruits and vegetables.

Bored with basic berries? If you tend to get bored with your food, step of your "basic berry" comfort zone and indulge in a naturally tasty treat with an exotic flare! Passion fruit is becoming increasingly popular among the health conscious. It is a nutrient-dense, tropical fruit rich in antioxidants, vitamins and minerals beneficial to human health. Researchers recently found that passion fruit promotes relaxation and may help cure insomnia.

Although these magically delicious

berries vary in size and color, the most common are the yellow and purple varieties. This tropical or subtropical fruit is actually a variety of berry gown on a vine. It has a tough outer rind, but opens to a bright, fragrant, juicy seedfilled center. Despite its small size, it’s a rich source of antioxidants and contains vitamins and plant compounds that benefit human health. Passion fruit is a good source of fiber, vitamin C and vitamin A. It may not seem like much, but FISH OIL - Omega-3s, namely these are the values for a single, small eicosapentaenoic acid (EPA) and fruit that contains only 17 calories. docosahexaenoic acid (DHA) Calorie for calorie, it’s a good source  Natural Forms:mackerel, trout, herring, of fiber, vitamin C and vitamin A." Add sardines, tuna, salmon, sturgeon, mullet, passion fruit to your present diet and anchovies enjoy the magic of this nutrient-dense,  Benefits: heart and blood vessel health, exotic fruit. eye health, inflammation reduction, brain There are five colorful varieties of this small but vitamin-dense fruit:function  Daily Dosage: 1-3 g EPA & DHA. Purple Passion, Yellow Passion, Higher quantities can cause health Sweet Passion or Sweet Granadilla, complications. Giant Passion or Granilla, Banana PassionNOTE: Take with food for better absorption. Only take supplements certified to be very low in heavy metals, contaminants and research products.

MAGNESIUM

 Food Forms: legumes, nuts, seeds, whole grains, green leafy vegetables, magnesium-fortified foods  Benefits: bone health, heart health, type 2 diabetes prevention, migraine management  Daily Dosage: 310-320 mg for women and 400-420 mg for men. Children need lesser quantities NOTE:Exceeding recommended dosages should be avoided, as excessive quantities can be toxic and lead to health complications. B COMPLEX - thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), cobalamin (B12) & folic acid  Natural Forms: whole grains, nuts, seeds, beans, peas, dairy, lean meats  Benefits: heart health, stroke and blood clot prevention, energy production  Daily Dosage: Each of the eight individual vitamins within this complex has its own RDA. Be sure to check labels before using. Ex. Thiamin – 1.1 mg vs. Folic Acid – 400 mcg NOTE:Women over 50 should take a B12 supplement because age makes it harder to absorb this nutrient from food.

Certified Registered Dietitian,

Rachel West, claims that "a single, purple passion fruit of about 18 grams contains the following: CALORIES: 17 Fiber: 2 grams IRONVitamin C: 9% of the RDI

 Vitamin A: 8% of the RDINatural Forms: iron-fortified cereals Iron: 2% of the RDIand breads, leafy green vegetables, dried fruit, Potassium: 2% of the RDInuts, beans  Benefits: increases red blood cell production to prevent anemia and loss of energy  Daily Dosage: 18 mg (before menopause) & 8 mg (after menopause) NOTE: At high doses, iron can be toxic, especially to children.

Of course, it’s always best to obtain our nutrients by eating a rainbow of all-natural whole foods. Unfortunately, sometimes life gets in the way of perfectly-balanced nutrition at every meal. Vitamin supplements were created for this very purpose. They literally supplement a (hopefully) healthy diet with whatever it’s lacking to keep you and Sweet Passion or Sweet Granadillabody operating at peak efficiency.

Sources: nih.gov (National Institutes of Health) and webmd.com

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