Healthier Onion Rings

Healthier Onion Rings

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There's not much more we need to do to convince you to make these-they're onion rings, after all. And healthier, with less grease thanks to baking rather than frying. Basic as they may seem, onions are powerful, with both anti-inflammatory and anti-bacterial effectsToll-like receptors as a target of food-derived anti-inflammatory compounds. Shibata, T., Nakashima, F., Honda, K., et al. Journal of Biological Chemistry, 2014 Nov 21;289(47):32757-72.Biological effects, total phenolic content and flavonoid concentrations of fragrant yellow onion (Allium flavum L.). Curcic, M.G., Stankovic, M.S., Radojevic, I.D., et al. Medicinal Chemistry, 2012 Jan;8(1):46-51.


  • 1 cup non-dairy milk
  • 1 tablespoon vinegar
  • 1large onion, sliced into 1/2-inch thick rings
  • Olive oil spray
  • 1/2 cup corn flour
  • 1/2 cup whole-wheat flour
  • 1 tablespoon dried basil
  • 1/2 teaspoon sea salt


  1. In a small bowl, combine milk and vinegar. Let sit for at least 10 minutes.
  2. Layer onion rings in a shallow dish and pour milk mixture over top. Let sit for 1 hour.
  3. Preheat oven to 400 degrees. Line a baking sheet with parchment paper and lightly grease with cooking spray.
  4. In a bowl, combine flours and basil.
  5. One by one, cover onion rings with flour mixture until they have a light, even coating (making sure they don't get too lumpy). Place in a single layer on prepared baking sheet. Lightly spray rings with a bit more cooking spray and bake for about 10 to 15 minutes, or until slightly browned.
  6. Season with salt.