How to Caramelize Onions!

What you need:

Onions: White, Yellow or Red 

Fat: Olive Oil and/or Butter 

Salt: Preferably, Pink Himalayan or Sea Salt; Kosher or other 

Liquid: Optional; Vinegar, Stock, Water, Wine 

Skillet: Recommend, Stainless Steel or Cast Iron 

Other Equipment: Stiff Spatula 

Time: As long as it takes – Low & Slow 

Ingredients: 

• 2-4 Onions 

• 2-3 Tbs Fat 

• Pinch of Salt 

Instructions 

1. Slice (or Dice) the onions: Trim the tip and root from the onions, cut them in half and remove the skins. Slice the onion from root to stem into thin slices. (Alternatively, you can dice the onions.) 

2. Melt the fat: Place your skillet over medium heat and melt the fat. 

3. Add the onions: Add all the onions to the pan and stir them gently to coat with fat, add salt to your onions.  

4. Caramelize the onions: Check the onions every 5 to 10 minutes. Stir the onions and scrape up any bits of onion (or fond) that forms on the bottom of the skillet. If your onions are browning to quickly they are burning, turn down your heat. Exact cooking times will vary with the number of onions you're cooking, their liquid and sugar content, and their age: 

STAGES of Caramelization: 

• Approx. 10 Minutes: Onions will start to soften and turn translucent in spots. They will release a lot of liquid into the pan. 

• Approx. 20 Minutes: Onions will be very soft and starting to break down. Some onions will start to show spots of caramelization and you may see some fond starting to build up in the pan. They will also start to smell caramelized. Adjust the heat if the onions seem to be cooking too quickly or you notice any burnt spots.  

• Approx. 30 Minutes: Onions should be light blonde in color and starting to become jammy. More fond is starting to build up, but it should still be fairly easy to scrape it up with the evaporating liquid from the onions.  

• Approx. 40 Minutes: Onions are golden and starting to smell very caramelized. Taste one; if you like the way they taste, you can stop now! For even deeper caramelized flavor, continue cooking.  

• Approx. 50 Minutes and Beyond: Continued cooking will result in darker, richer, even more caramelized onions. Continue checking the onions every 5 to 10 minutes until theyreach your desired level of caramelization. The fond may start to build up on the bottom of the pan, let it be unless it looks like it's starting to burn (in which case, deglaze the pan with a little water). 

5. OPTONAL: Deglaze the pan and salt the onions (as needed): When your onions have finished cooking, pour 1/4 cup wine, broth, balsamic vinegar, sherry vinegar or water. As the liquid bubbles, scrape up the fond and stir it into the onions. Use additional liquid as necessary to scrape up all the fond. 

6. Cool and store the onions: If you're not using the onions immediately, let them cool in the pan, then transfer them to a storage container. 

Storage: 

Refrigerator: Up to a week 

Freezer: Freeze in ice cube trays and then store in a plastic bag for up to 3 months.

Suggestions on how to use caramelized onions: 

• Add to any type of Dish 

• Serve with Cheese and Crackers 

• Make into a dip 

• Baked potatoes, along with a dollop of sour cream 

• Cooked pasta, along with some crumbled blue cheese, arugula, or spinach 

• Couscous 

• Grilled-cheese sandwiches 

• Mashed potatoes 

• Omelets and frittatas 

• Pan sauces for chicken cutlets or pork chops 

• Pizza, with grated mozzarella or crumbled goat cheese 

• Quesadillas 

• Risotto 

• Sautéed greens 

• Sautéed mushrooms, plus a pinch of fresh thyme 

• Savory tarts (using puff pastry as a crust) 

• Spinach salad 

• Steaks, burgers, pork chops, and sausages 

• Stews and soups, like lentil or French onion 

• Vinaigrette


Spiced Lentil Soup & Maple-Lemon Vinaigrette

Ingredients:

  • 1 heaping teaspoon of coconut oil or olive oil

  • ½ Large red onion

  • Thumb sized piece of ginger, minced or grated

  • 1 clove of garlic, minced or grated

  • pinch of cayenne pepper

  • Stir and Cover.

  • 1 tsp vegan bouillon

  • 1 Tablespoon coriander

  • 1 Tablespoon cumin

  • 1 cup red split lentils

  • Stir and add:

  • 1 can coconut milk (400g)

  • 3 cups filtered water or broth

  • 1-2 tsp smoked paprika/berbere

  • Stir. Simmer for 30-40 minutes. Season to Taste.

    • Salt

    • Black Pepper

    • Juice of lime

    • Dollop of Sour Cream

    • Can serve with Rice or quinoa

Procedure:

  1. Heat the oil in a pot, add onion, then season with salt and pepper - cover and let soften 3-5 minutes

  2. Grate Ginger & Garlic into the pot and saute for a few minutes

  3. Rinse and sort lentil.

  4. Add seasoning to the onion mixture and let spices bloom. Then add lentils and mix well.

  5. Add coconut milk, water & bouillon

  6. Bring to a boil, then lower to a gentle simmer for 15-20 minutes

 

Lemon-Maple Vinaigrette

(3:1 ratio | Olive Oil:Acid Ratio)

Ingredients:

  • 1oz Lemon Juice

  • 1oz White Vinegar

  • 1tsp Dijon Mustard

  • 1 Clove Garlic

  • pinch Pepper

  • 1/2- 1 tsp Smoked Paprika

  • 1/2- 1oz Maple Syrup

  • 4-6oz Olive Oil

Place all ingredients into an 8oz mason jar and shake

Makes an 8oz serving

Creamy Butternut Squash Pasta

Yes you read that ingredient correctly “SUNFLOWER SEEDS”

Ingredients:

  • 2 cups

  • Butternut Squash, peeled and cut into small ½ inch cubes

  • ½ Medium Onion

  • 1 small head of Garlic

  • 1-2 T Oil

  • 10-15 fresh Sage Leaves, Sliced (Chiffonade) 

  • 16oz Pasta 

  • ½-1 tsp Dried Thyme

  • Half a bouillon cube; 1T soy sauce; OR 2T Nutritional Yeast

  • ½ Cup Raw or Roasted unsalted Sunflower Seeds

  • ¾ cup unsweetened non-dairy milk

  • Salt & Pepper

  • Zest & Juice from Lemon

Procedure:

  1. Preheat your oven to 425 degrees, 

  2. Cut the top of your garlic head off (about ⅓ of the way down) Place on your baking sheet with the  Butternut Squash, onion, sage and garlic.  

  3. Drizzle your vegetables with oil, season with Salt and pepper and stir until they are all coated. 

  4. Bake for 20-25 minutes (rotating your pan ½ way through) until your Squash is cooked through and caramelized. You can add more time if you like. 

    1. Check your garlic to see if it is soft, if not add 5-10 minutes to your timer  (*I placed my garlic in a pouch made of tin foil or parchment paper)

  5. Bring a pot of water to a boil and generously salt it. Cook your pasta according to package instructions. I like to cook mine al dente. 

    1. Reserve about ¾-1 cup of your pasta water for your sauce before draining.

  6. To a Blender add sunflower seeds, roasted garlic (cloves squeezed from their skins), thyme, Bouillon cube, non-dairy milk, reserved pasta water. Blend until completely smooth

  7. To a heated pan on medium low - add your pasta, sauce, and vegetables and gently stir. 

  8. Add salt and pepper to your taste

  9. Finish with some lemon zest and a squeeze of lemon juice before serving.

Creamy Butternut Squash Pasta -Virtual cooking class presentation