I love onions! Whether raw in salads or roasted with meats or caramelized, they are just so delicious and add so much flavour to main dishes! Let’s not forget fermented, just as delicious! What’s great is that onions are loaded with phytochemicals, are sulfur-rich, and are a great immune booster. They contain chromium which is great news for diabetics as chromium helps with blood sugar regulation. Onions are gentle on the stomach lining, they decrease inflammation in the body and are loaded with antioxidants and fiber.

So here’s a wonderful, delicious and real easy dish to make, caramelized onions. They are a great side on a meat dish, great as a hamburger topper, or simply added into a chicken lettuce wrap. Just be mindful that they do take 45 minutes to an hour to be perfect!Caramelized Onions – Serves 4


  • 4-5 medium to large red onions, cut into half-moons
  • 3 garlic cloves, minced
  • 1/4 cup grass fed butter
  • 2 tablespoons coconut oil


  • Heat butter and oil in a large frying pan over low to medium heat
  • Add the onions and cook very slowly, stirring occasionally (at least 45 minutes or once caramelized)
  • About 1/2 way, add the minced garlic
  • Keep stirring occasionally to avoid sticking
  • Serve when ready

Do not fear the healthy fats, fat is needed for numerous functions in our bodies! So why do we need fats? And why is fat quality so important? Fats are important because they provide us with energy and with building blocks for cell membranes and various hormones. Fat also keeps us satiated for a longer period than other foods and are important carriers for fat-soluble vitamins A, D, E & K. This is why our grandmothers always put a ton of butter on their vegetables. They knew what they were doing back then and it would pay us a huge service to go back to those nourishing traditions. Fat quality is important too. It is important to choose fats that are stable, that do not go rancid quickly, that are not put through extensive processing. Trans fats are especially worrisome! So what is a trans fat? Trans fats are formed through an industrial process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature. They’re worrisome because they depress the immune system, they have been linked to cancer, heart disease, infertility, eczema, asthma and many neurological conditions. Besides depressing the immune system, they also have a damaging effect on the cardiovascular system, reproductive system, energy metabolism, fat and essential fatty acid metabolism, liver function and cell membranes. Remember that trans fatty acids are often hidden in packaged foods and are also made at home when you use cooking oils that are sensitive to heat.

So with that said, enjoy your onions!