Sugar-Free Red Onion + Fennel Jam
Gluten-free | Sugar-free | Dairy-free | Vegan | No added fats or oils
Makes: 1 large jar
Cuisine: Bridget's Healthy Kitchen
Prep time: 5 minutes
Cook time: 37 minutes
Cooling time: 2 hours
The idea of this recipe originates from a request I received on my members Facebook page, 'Bridget's Healthy Kitchen Family'. I often get requests in our group to see if I can healthify a favourite, homely recipe, which I love to do.
Upon receiving this request, I knew in my heart of hearts that I had to give it a go as I've been a fan of onion jam for as long as I can remember.
I created this caramelised red onion jam without adding any fats, oils, sugar or gluten. My recipe is also free from gluten and is vegan-friendly!
Hints, Tips & Tricks
I use my Sweet As Fibre Syrup as a refined sugar substitute in this recipe due to its natural sweetness. My fibre syrup is a low-calorie prebiotic fibre that's made from 100% pure chicory. Feel free to use your own fibre syrup, but make sure to read the labels. Many companies lace their syrups with ingredients such as malt extract and stevia to make them sweeter. If your fibre syrup isn't golden, it probably isn't 100% pure. If you would like to purchase my Sweet As Fibre Syrup, click here.
This recipe requires Bridget's Sticky Sauce, a healthy cooking sauce I use in many of my recipes. It's simple, healthy and packs a lot of flavour without adding unnecessary calories. If you need the recipe, you can get it here.
I like to serve this delicious jam with meats, as part of a gut healing bowl or amongst a fresh salad.
- 2 tbsp Bridget's Sticky Sauce
- 4 medium red onions, peeled and thinly sliced
- 1 tsp Himalayan salt
- 2 tsp fennel seeds
- 1⁄2 tbsp finely chopped garlic
- Pinch or 2 of chilli flakes, optional
- 60 g (2 oz) fibre syrup
- 60 ml (2 fl oz) apple cider vinegar
- 60 ml (2 fl oz) water
- Heat the sticky sauce in a large wok or frying pan at medium temperature. Add the onions and salt and fry for 10 minutes, stirring the onions frequently so they don't catch and burn.
- Add the fennel seeds, garlic and chilli if using and cook and stir for a further 10 minutes, keeping an eye on the pan to make sure it's cooking evenly.
- Add the fibre syrup and cook and stir for 2 minutes. Then add the apple cider vinegar and water, turn the heat down to medium to low, and simmer the onions for a further 15 minutes, stirring occasionally.
- The onions are ready when they have broken down and are jam-like consistency. Allow the onions to cool for about two hours before storing them in a clean jar.
- Your jar of jam will keep for up to 1 month in the fridge.