A twist on the raw foods classic. Raw onion bread is naturally gluten free, soft and spongy and pure delicious. You will need a dehydrator for this recipe, though I suspect it will also work in an oven.
Raw onion bread is a total Raw Foods classic. The basic recipe calls for onions, sunflower seeds, flax and olive oil – that’s it. Sometimes there is the addition of nama shoyu or tamari (soy sauce) to flavour it. I’m not sure where the original recipe came from, but it’s a pretty special, fool proof basic. I think part of its popularity lies in the fact that the finished bread has a soft and spongy texture.
I have adapted the basic onion bread recipe slightly, and added in some garlic, capsicum (bell peppers), zucchini, fresh thyme from the garden and miso. The miso gives it a lovely rich and slightly salty flavour, whilst adding in some beneficial probiotics.
You need a dehydrator for this recipe – although, I suspect it would work fine baked in the oven – no promises though – I haven’t tried it myself! Also – during the dehydration process the onions lose their sharpness and develop a lovely subtle sweet taste. Despite it needing dehydrator time, the making of this bread is quick and simple (albeit a wee bit teary, thank you onions).
I have been taking my Raw Onion Bread to Naturopathic College for lunch. It goes beautifully with the simplest of toppings. Here are some ideas...
Raw Onion Bread Toppings
- Sliced avocado with a squeeze of lemon or lime juice + chilli flakes
- Beetroot hummus + sliced radish
- Chickpea hummus + tomato, basil & mint
- Black tahini + sea salt
- Raw Ginkgo Pesto + sundried tomatoes
- Homemade almond butter + sea salt
- Smashed avocado + fresh rocket
- Red kraut + fresh herbs
[bctt tweet="Soft and spongy Raw Onion Bread - full of anti-inflammatory compounds. Find it here."]
Quercetin in onions – antioxidant and anti-inflammatory
Now, since Raw Onion Bread is choc-filled with onions, it makes it a good source of quercetin. Quercetin is a natural compound (a flavonoid) found in foods such as apples, berries, black tea, buckwheat, broccoli, grapes and red wine .
Quercetin is a powerful antioxidant with 3.5 fold greater antioxidant activity than curcumin – a compound in turmeric . It has anti-inflammatory actions, and, studies suggest it helps lower blood pressure and protects the cardiovascular system . It also has an anti-allergic effect, inhibiting the degranulation of mast cells, and thus preventing the release of histamine – the chemical responsible for those typical allergic, running nose and watery eyes symptoms .
As with most fruits and vegetables, the flavonoids are most potently concentrated in the skin and outer layers . So, if you have to peel it, take care to remove just a thin layer.
Finally – if anyone has tips or tricks to share re. handling onions without crying like a baby, please share! I wear my sunglasses in the kitchen. There must be a better way!
Raw Onion Bread
- 3 large yellow onions about 770g
- 2 cups almond meal
- 1 cup flax meal
- ½ cup olive oil
- ¼ cup chopped capsicum about 80g
- ¼ cup chopped zucchini about 80g
- 2 cloves of garlic minced
- 2 tablespoons white or brown miso paste
- 1 heaped teaspoon thyme leaves
- Peel and roughly chop the onions, place in food processor and blend till very fine.
- Add capsicum and zucchini and blend again till finely chopped.
- Transfer to a large mixing bowl, add all other ingredients and use your hands to work the mixture so that all ingredients come together in a dough.
- Spread 2-3 cups of the mixture over a teflex sheet on a dehydrator tray, so it is about ¼ inch thick. Lightly score the surface to make for easier cutting later. Alternatively, press ¼ cup of mixture into a silicon mould (small bread shaped), then pop it out and repeat till you’ve worked your way through the whole lot.
- Dehydrate for one hour at 145˚F, this helps seal the outside. Now turn the temperature down to 115˚F for a further 12 hours (or longer for a firmer bread). At the halfway mark, cut the bread along the score marks then flip. If you used silicon moulds to shape your bread, flip them over too.
- Store in an airtight container.
I’d love you to follow me on Instagram,
tag me @ascensionkitchen so I can see your creations!