I’m sure you’ve heard all about probiotics – the beneficial bacteria that help keep our gut and digestion in top condition. Chances are you can name probiotic rich foods, like yoghurt, sauerkraut and kefir. Less well known, but equally as important, are prebiotics. Prebiotics are a non-digestable type of fibre found in certain foods. Simply explained they’re the food or fuel that allow probiotics to work their magic. Probiotics introduce desirable bacteria into our intestines and prebiotics ‘feed’ this good bacteria.
Diets rich in prebiotics have been linked not just to better digestion and gut health but also to lower inflammation and even strengthened immunity. There’s plenty of material online that explains all of this if you’re keen to know more. But right now you’re possibly wondering ‘So which foods are packed with prebiotics?’ You’ll be glad to here that plenty of common foods are rich in prebiotics. Like asparagus, Jerusalem artichokes, raw garlic, under ripe bananas and raw or cooked onions.
My personal top prebiotic pick has got to be onions – for their accessibility, affordability and versatility. Barely a day goes by when I don’t have at least one meal with onions involved. So when I came across a simple method for fermenting onions using only salt and vinegar I had to give it a go. The method that follows is sugar-free and requires only three staple ingredients. And because onion relish pairs well with all kinds of dishes this foolproof recipe gives you an easy way to get a prebiotic fix!
To make around 800g of relish you’ll need 6-8 medium onions, 4tsp Himalayan salt and 4tbsp apple cider vinegar.
- Peel and chop the onions into quarters (I used red onions but any onions should work well).
- Spread the onion quarters in a baking dish, without overlapping them.
- Cover the dish with foil and roast the onions for an hour in an oven that’s been pre-heated to 200C.
- Allow the onions to cool slightly and finely chop them. Add the vinegar and salt and mix well.
- Transfer the mixture into a sterilised jar.
- Allow the relish to ferment in a dark spot at room temperature for around 24 hours.
- Transfer the relish to the fridge where it will keep for a week or more.
That’s all there is to it – fermented, sugar free prebiotic packed onion relish!
Other ‘good for you’ Feast Wisely relish posts:
- Aubergine & Capsicum relish
- Indian tomato kasundi relish
- Tomato chilli relish with apple cider vinegar