Skinny Onion Rings

Purple onions and other alliums contain high levels of disease-fighting organosulphur compounds as well as the flavonoid quercetin. Together, these compounds have been shown to decrease inflammation. Amaranth is a tiny, yellow grain that is rich in magnesium, which reduces painful muscle cramps. Apple cider vinegar slows the release of sugar (from foods) into the bloodstream. When blood sugar is balanced, inflammation is reduced.

Extra-virgin olive oil spray
2 free-range egg whites
1/4 cup (60 mL) non-dairy milk 
2 Tbsp (30 mL) apple cider vinegar
1/2 cup (125 mL) brown rice flour
1 tsp (5 mL) dill weed
1 Tbsp (15 mL) extra-virgin olive oil
1 1/2 cups (350 mL) puffed amaranth 
1 tsp (5 mL) nutritional yeast
1/4 to 1/2 tsp (1 to 2 mL) grey or pink sea salt
2 large purple onions, sliced into 1/4 in (0.5 cm) thin rings
1/2 tsp (2 mL) curry powder (optional)

Preheat oven to 350 F (180 C).

Spray cookie sheet or baking dish with olive oil.

Beat egg whites, non-dairy milk, vinegar, rice flour, dill weed, and oil in bowl until light and foamy.

Combine puffed amaranth, nutritional yeast, and salt in mixing bowl.

Add onion rings to egg white mixture and coat well. Drop a few onion rings at a time into dry mixture, gently coating rings with seasoning.

Spread evenly on cookie sheet and bake for 35 to 40 minutes or until crispy.

Serves 8.

Each serving contains: 101 calories; 3 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 17 g total carbohydrates (2 g sugars, 2 g fibre); 168 mg sodium

source: "Whole Foods to Repair and Renew", alive #360, October 2012