onions

Roasted Sweet Potatoes with Pickled Onions, Goat Cheese, and Toasted Walnuts

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This recipe is bursting with flavor and texture. I love how the goat cheese melts ever so slightly onto the warmed sweet potatoes and how the pickled onions and cilantro dressing add a burst of vibrancy. Finally, the toasted walnuts add some crunch and earthiness. This is an excellent fresh side dish to pair with grilled meats and a simple green salad for a well-rounded and simple meal. 

Ingredients

(serves 4 as a side)

  • 2 large sweet potatoes, chopped into ½ inch cubes 

  • ½ cup raw walnuts (or pistachios)

  • 1 red onion, pickled (follow recipe below)

  • ½ cup of crumbled goat cheese

  • 2 tbsp avocado oil (or olive oil)

  • Salt and pepper to taste


For the Dressing:

Featured as a side dish as part of this summer meal.

Featured as a side dish as part of this summer meal.

  • Juice from 1 lemon

  • ½  cup of parsley leaves, chopped

  • 1 clove of garlic, smashed

  • ¼ cup olive oil

  • 2 tbsp red wine vinegar

  • Salt and pepper to taste

Directions

  • Make pickled onions at least 1 hour in advance, but can be prepared days ahead. Use this recipe from Bon Appetit.

  • Preheat oven 400 degrees F.

  • Roast sweet potatoes on a large sheet pan (with avocado oil, salt, and pepper) for 45 minutes or until golden brown, tossing once at the mid-way point

  • While sweet potatoes roast, place walnuts in a small baking dish and roast in the oven at 400 degrees for about 8 minutes or until toasted and fragrant. Let cool.

  • While sweet potatoes are cooking, make the dressing by whisking together all dressing ingredients in a small bowl. Set aside to let flavors meld. 

  • When sweet potatoes are cooked, let cool slightly, then place in serving bowl

  • Toss with pickled red onions and parsley dressing (remove garlic piece).

  • Top with goat cheese and toasted walnuts and serve

Grilled Onions with Balsamic, Goat cheese, and Parsley

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I love this side dish! When onions are cooked, they release their sugars, resulting in a slightly sweet and nutty flavor. On the grill, they take on a somewhat smokey profile from the char -- mmm so good! Since there is so much flavor coming from the onions, this recipe only calls for a small handful of ingredients that enhance the overall dish. Try pairing this with grilled red meats for a hearty summer dinner. 

Ingredients

(serves 4-6 as a side)

Served here with grilled lamb shoulder (over sautéed rainbow chard) and with my sweet potato, goat cheese and pickled onion side…. a delicious summer dinner!

Served here with grilled lamb shoulder (over sautéed rainbow chard) and with my sweet potato, goat cheese and pickled onion side…. a delicious summer dinner!

  • 2 medium sized red onions, sliced into ½  inch rounds (about 4-5 slices per onion)

  • ¼ cup goat cheese, crumbled

  • ¼ cup of chopped parsley

  • 2 tbsp avocado oil

  • 2 tbsp high quality balsamic vinegar (like Napa Valley Naturals)

  • Salt and pepper to taste

Directions 

  • Preheat the grill

  • Season sliced onion rounds with avocado oil (great for cooking at high temps) and salt and pepper

  • Grill for 6 minutes per side

  • Once off the grill, drizzle 2 tbsp of balsamic vinegar

  • Top with goat cheese crumbles and parsley. Serve.

Alternatively, you can sauté onions and caramelize in a sauté pan instead of grilling

Onions were this week’s “Ingredient of the Week.” Read on to learn about the health benefits they have to offer!

  • They contain high amounts of quercetin, which is a powerful antioxidant with anti-inflammatory properties. It is also an antihistamine phytonutrient that can reduce the effects of histamine on the immune system.

  • They are a rich source of sulfur, which helps to improve our detoxification process by removing  toxins and heavy metals.

  • They help boost our immune system function with their high levels of vitamin C and antioxidants.

  • They are great for boosting heart health because they lower the risk of blood clot formation. Plus, they can protect against “bad” LDL cholesterol by reducing harmful free radicals within blood vessels

  • Another plus - they are a regular on the clean 15 list - so no need to buy organic if you’re on a budget or can’t find an organic option!

Sources and Additional Reading

https://www.onions-usa.org/all-about-onions/onion-health-research

https://draxe.com/nutrition/vegetables/onion-nutrition/

https://www.theharvestkitchen.com/health-benefits-of-eating-onions/

https://www.naturalfoodseries.com/13-benefits-onion/