Raw Onion Bread Recipe (2024)

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[1].

Quercetin is a powerful antioxidant with 3.5 fold greater antioxidant activity than curcumin – a compound in turmeric[1]. It has anti-inflammatory actions, and, studies suggest ithelps lower blood pressure and protects the cardiovascular system [1]. 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 [2].

As with most fruits and vegetables, the flavonoids are most potently concentrated in the skin and outer layers [3]. 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!

📖Recipe

I’d love you to follow me on Instagram,
tag me @ascensionkitchen so I can see your creations!

REFERENCES:

1. BRAUN, L, & COHEN, M. (2015). Herbs & natural supplements. An evidence-based guide (4TH ED., VOL. 2). SYDNEY, AUSTRALIA: CHURCHILL LIVINGSTONE

2. MURRAY, M. (2013). FLAVONOIDS – QUERCETIN, CITRUS FLAVONOIDS, AND HYDROXYETHYLRUTOSIDES. IN J.E. PIZZORNO, & M.T. MURRAY (EDS). Textbook of natural medicine (4TH ED., PP. 772-779). MISSOURI: CHURCHILL LIVINGSTONE

3. THE GEORGE MATELIJAN FOUNDATION. (2001-2016). Onions. RETRIEVED FROM HTTP://WWW.WHFOODS.COM/GENPAGE.PHP?TNAME=FOODSPICE&DBID=45

Related