Sweet Onion Salsa

My first encounter with Carolina sweet onions was when I received my very first farm box. There were three ginormous onions in my half bushel box of local farm goodies, and I couldn't wait to try them out!

Carolina sweet onions look like giant green onions or leeks, only they have a much more mild taste than any onion I've tasted.

The first two I sliced thinly and caramelized with butter and served over mashed potatoes. Mmmmm...... Delicious! They sure live up to their name and the caramelization heightened the sweetness even more!

With the last precious sweet onion I decided to try out my classic salsa recipe (which I posted here in one of my very first posts, on taco salad). Only I subbed out the regular onion for sweet onion and used grape tomatoes instead of Roma tomatoes. 

Wow.

Another winning experiment! And I can assure you, all my culinary adventures don't end as well! With the sweet onions and the grape tomatoes this salsa really takes on a delectable sweetness not typical to salsa. 

I also experimented with lacto-frementing this recipe and it turned out great! So this is my first fermented veggie recipe to make it to the blog. 

Lacto-fermentation is an ancient method of food preservation. In the past pickles and olives were preserved with a salt brine, and chutneys and such with a little whey mixed in.  Today with canning and lots of artificial preservatives these methods have virtually been forgotten. But it turns out lacto-frementation increases the nutrient content of the foods because the beneficial bacteria actually multiply the nutrients! How cool is that?! Once again I find that the old fashioned way is the healthier way. The instructions for this variation are below the recipe.

Sweet Onion Salsa

1 pint grape tomatoes, finely chopped (I used my handy-dandy manuel food processor from Pampered Chef)
1 large Carolina sweet onion with green tops (leave out any toughened or browning sections), finely chopped, about 2/3 cup. I used my food processor.
1 large clove garlic, minced
1 cup loosely packed cilantro leaves, long stems removed, finely chopped
1/4 teaspoon salt, or more to taste
1/4 teaspoon black pepper
1/8 to 1/4 teaspoon chipotle chile powder, or 1/2 teaspoon smoked paprika if you don't like heat.
1 tablespoon extra virgin olive oil
Juice of one lime or lemon

Combine all ingredients and refrigerate for about an hour (if possible) until serving, to blend the flavors.  Serve with chips, as a topping for Mexican-American food, or with grilled fish fillets.

Preparation time: 15 minutes. Servings: about 6.

Lacto-fermentation option:

To the above recipe, add an additional 1/4 teaspoon salt and 1/4 cup whey (drained from plain yogurt, not powdered whey protein).

Stir to combine and place in a mason jar. Press the veggies down a bit so the liquid rises to the top. Seal tightly with an air-lock lid (I recommend Cooking God's Way's airlock system), or loosely with a mason jar lid, to allow the gases to escape (the plastic "freezer lids" are preferred). Set on the counter in a cool place for about two days, or up to three days if you have an air-lock system.

When I did this the end result tasted identical to the salsa before I fermented it, with no bad taste at all! The lacto-fermented recipe will last a little longer in the fridge than the standard recipe, but I bet there won't be any left over!

{This recipe is linked up at Fat Tuesday, Traditional Tuesdays,  Whole Foods Wednesday and Tasty Traditions.}

What's your favorite way to use sweet onions?

Velveeta-Free Rotel Cheese Dip

Snack foods for parties and potlucks often end up being sweet treats with no nutritional value. So whenever there is an opportunity to bring snacks to an event, I like to choose something savory. I always want to make healthy recipes taste good, so I was pleased when this new recipe I developed was a big hit at several recent get-together. Processed cheese like Velveeta is so unhealthy, being made with hydrogenated (trans) fat and lots of preservatives and artificial ingredients.  (In my post on dairy I talk more about why hydrogenated fat is so bad for you). So I wanted to make a version of this popular dip that contained only healthy ingredients. My Velveeta-Free Rotel Cheese Dip is rich in protein and calcium, and can be a guilt-free high protein/low carb snack if served with fresh veggie dippers. If served with vegetables this dip is also Nourishing Traditions approved.

Velveeta-Free Rotel Cheese Dip

1/2 to 1 pound ground beef or turkey*
1 medium onion, chopped
2 teaspoons garlic salt, divided, plus additional to taste, or 4 cloves minced fresh garlic plus 1 1/2 teaspoons salt**
2 teaspoons cumin
1 large or 2 small fresh banana peppers, diced, or one 8 oz. can green chilies
1 can diced tomatoes and green chilies, regular or mild according to preference
2 8 oz. packages cream cheese
1 1/2 cups shredded cheddar cheese, or mexican blend

Tortilla chips or assorted vegetables for serving (baby carrots, celery sticks, green pepper strips, etc.)

*If using turkey use fresh as versus frozen meat for the best texture and flavor. Add 1 tablespoon olive oil to the skillet if using turkey.

**If using only half a pound of ground meat, cut the salt in half.

Place meat in a 4 quart pot. Turn the heat to medium. Break up the ground meat with a spoon or stiff spatula. Add the onions. Sprinkle the garlic salt over the meat, or stir in the salt and minced garlic if using. Add the banana pepper, if using. Cook and stir until meat is no longer pink. Drain excess fat, if necessary. Stir in green chilies, if using, diced tomatoes and green chilies, and cumin. Bring to a boil then add the cream cheese, breaking up a bit with a spoon. Reduce heat to low. Heat, stirring occasionally until cream cheese is melted, about 7 minutes. Stir in the cheddar cheese. Serve hot. 

This dip is also great served in a small crock pot set on warm.

Serve with chips or veggies.

Preparation time: 5  minutes. Cook time: 20 minutes. Servings: 10-15. 

Search terms:

Healthy rotel cheese dip

Mexican cheese dip with cream cheese

Healthy nacho dip with ground beef / turkey / hamburger

Taco Salad; Two Ways

Taco Salad

one large bag tortilla chips
one pound ground beef prepared with taco seasoning pack
one cup cheddar cheese
7 pieces of chopped tomatoes
9 pieces of chopped onion
4 pieces of white lettuce...er...iceburg lettuce
1 small jar salsa
2 Tablespoons low fat sour cream (wouldn't want to be unhealthy by using the full fat stuff...meanwhile chips are the main ingredient of this entree....)
Serves 4

Just kidding! I couldn't resist starting off with this.

Unfortunately this is pretty close to the standard way of making taco salad. I suppose it's possible it never occurred to you that taco salad should be healthy. And no criticism to you if you actually prefer your taco salad this way. (Who doesn't love tons of chips?) But I think most of us would agree this is probably not the most healthy way it could be prepared. 

It's always my goal to make healthy food taste great too, so I give you not one, but TWO tasty and healthy ways to make taco salad: Taco Salad with Fresh Salsa and Taco Salad with Cilantro-Lime Vinaigrette. The fresh salsa method requires more ingredients and has more of a restaurant-y flair, while the cilantro-lime vinaigrette method is cheaper and faster to prepare.

For both salads there are three things you have to have: lettuce, ground beef, and cheese. You then top your salad with either the fresh salsa or the cilantro-lime vinaigrette. Then you add any number of extra toppings of your choice, or whatever you simply have on hand. 

"But wait! Where are the chips?" you say.

Sorry guys; to be totally Nourishing Traditions approved there are no chips allowed. But that doesn't keep me from adding a few to my salad. If I am trying to lose weight or something I won't have any or I might just crumble two or three on top for flavor and crunch. Otherwise I usually have a handful with my meal. 

(Cheer up, you with the long face. Just think of all the money you will save by not having chips as the main ingredient! Good chips are expensive!)

Okay, on to our healthy taco salad. First you need to start with the basics:

The lettuce:

Lettuce needs to be the main part of the salad. And when I say lettuce, no; iceburg doesn't count. It probably isn't surprising just how much more nutritious romaine or leaf lettuce is than iceberg. Here are a few cool facts about romaine lettuce: it is a source of protein, calcium, omega-3 (for real!), and has more vitamin C than an orange. (If you need more convincing, here's a good article on the amazingness of romaine. 10 Surprising Nutrition Facts About Romaine Lettuce.)

I know iceburg is cheaper, but relatively speaking lettuce in general is not a high cost item for the volume. If you usually eat iceberg lettuce, choosing a darker green is an easy and inexpensive way to up the nutrition you are getting. I shop at Aldi and purchase their Tanimura and Antle Artisan Lettuce for just $1.99 for four small heads. I've seen this same brand of lettuce at Wal-Mart for $2.99, which is still a good deal. (Wal-Mart and your local grocery stores do of course have other options for good lettuce.)

The ground beef:

Next you have ground beef. If you really like the taco seasoning packs, there's nothing essentially wrong with them. I just think they don't have enough flavor and I always end up adding a bunch more spices. In generally I prefer to use my own unique seasonings and don't use premixed seasoning packets. In the long run you will end up saving money by not using the seasoning packets.

The cheese:

Finally there is the cheese. Cheddar is fine, or Colby Jack, but my personal favorite for taco salad is a Mexican blend.

These three items are the backbone to your taco salad. What you do from here will depend on what ingredients you have on hand on a particular day.

So here are the recipes:

This is my basic taco meat recipe I use for all of my Mexican American dishes.

Taco Meat

1 pound ground beef

1 onion, finely chopped, or 2 tablespoons dried minced onion

1 1/4 teaspoons salt

1/2 teaspoon pepper

2 1/2 teaspoons cumin

1 1/2 teaspoons oregano

1 teaspoon chile powder

1/4 teaspoon chipote pepper

1 teaspoon minced garlic (about 3 cloves), or 1/2 teaspoon garlic powder

3/4 cup water

Place meat in a medium sized skillet. Turn the heat to medium. Break up the ground beef with a spoon or stiff spatula. Mix in the onions. Sprinkle with salt and pepper. Stir every 3-4 minutes until no pink is left (about 10 minutes). Drain excess fat, if necessary. (I use a metal spoon and scoop that grease into an empty tin can. When the fat is cool I throw away the can and the congealed fat.)

After the meat is fully cooked return to medium heat and add the remaining ingredients and mix well. Simmer until all the water has evaporated (about 10 minutes).

The salsa and guacamole recipes are easy to make but have excellent flavor. They are also great to use just as a dip for chips.

Fresh Salsa

1 to 1/4 cup finely chopped tomato (about 3 Roma tomatos)

1/4 cup finely chopped onion

1/4 cup bell pepper, any color 

1/4 cup finely chopped fresh cilantro (long stems removed)

1 clove garlic, minced

1/8 teaspoon each salt, freshly ground black pepper, cumin, and chipotle pepper

2 Tablespoons lime or lemon juice

1 Tablespoon extra virgin olive oil

Combine all ingredients and refrigerate until serving.

Easy Guacamole

1 avocado, mashed

1 Tablespoon lime or lemon juice

A pinch each salt, cumin, and chipotle pepper

1 Tablespoon fresh salsa (above), optional

Combine all ingredients and refrigerate until serving.

This is one of my favorite dressings It's also great over regular salad. 

Cilantro-Lime Vinaigrette

3-4 Tablespoons lime juice (about 2 limes)*

3/4 cup loosely packed cilantro lives, long stems removed

1/2 cup extra virgin olive oil

1/4 salt

1/4 pepper

1 clove garlic, minced

Blend together in a blender or food processor until cilantro leaves are finely chopped. Refrigerate until serving.

*Lemon juice can be substituted for the lime when you don't have any limes. Obviously this would make it cilantro-lemon vinaigrette, but the flavor is still great.

And this is how it's done:

Method One:

lettuce (about 1 1/2 to 2 cups chopped lettuce per person)

taco meat

cheese (about 1/4 cup per person)

fresh salsa

guacamole (optional)

Method Two:

lettuce (about 1 1/2 to 2 cups chopped lettuce per person)

taco meat

cheese (about 1/4 cup per person)

chopped tomatoes 

(halved grape tomatoes add a sophisticated flavor)

cilantro-lime vinaigrette

(Each method serves 4-6 people, depending on how many extra toppings you have).

Suggested Extra Toppings:

sour cream*

Greek yogurt (a great way to add extra protein to the meal)*

chopped bell peppers

sliced black olives

corn - canned or frozen

chopped onion - white, red, or green onions

Beans - I usually use pinto beans because they are what refried 

beans are made of so it gives the salad that same flavor. 

Black beans or kidney beans would also work well.

tortilla chips (these may go without saying :-)

My recent salad prepared according to Method One, with added pinto beans, sour cream, and blue corn chips.

The cool thing about taco salad is all you have to have for the meal is the 4 things mentioned in the two methods. Have fun and experiment with various combinations! This is a great high-protein/low-carb meal that is super healthy and Nourishing Traditions approved by simply not having chips.

*It's important that your dairy is full fat, not reduced fat or fat free. Our bodies need the fat in dairy to be able to properly digest all of the nutrients. Additionally, reduced fat products usually add corn syrup or other starches (carbs!) and artificial flavorings to try to make up for the poorer quality of taste. In a future post I will share more details about why full-fat dairy is the most healthy choice.

(I will be reposting each of these recipes in separate posts so people can find them more easily in the future.)

Search terms:

taco salad

low carb taco salad

healthy taco salad

taco salad with vinaigrette

fresh salsa

guacamole