Month: June 2025

Ingredients:

2–3 medium yellow onions

Wet Mix:

½ cup flour (all-purpose, spelt, gluten-free, or whatever)

⅔ cup unsweetened plant-based milk

½ tsp paprika

¼ tsp turmeric

¼ tsp salt

Dry Mix:

1 cup panko breadcrumbs (ensure they’re vegan)

½ tsp paprika

¼ tsp turmeric

¼ tsp salt

Instructions:

Preheat Oven: Set your oven to 450°F (232°C). Line a baking sheet with parchment paper.

Prepare Onions: Peel and slice the onions into ½-inch thick

Prepare Wet Mix: In a shallow bowl, whisk together the flour, plant-based milk, paprika, turmeric, and salt until smooth.

Prepare Dry Mix: In another shallow bowl, combine the panko breadcrumbs, paprika, turmeric, and salt.

Coat Onion Rings: Dip each onion ring into the wet mix, ensuring it’s fully coated, then dredge it in the dry bread crumb mixture, pressing gently to adhere.

Arrange on Baking Sheet: Place the coated onion rings in a single layer on the prepared baking sheet.

Bake: Bake in the preheated oven for 12–15 minutes, flip the rings, and bake for an additional 10–15 minutes, or until golden and crispy.

Serve: Allow to cool slightly before serving. Enjoy with your favorite dipping sauce!

Nutritional Information (per serving):

Calories: Approximately 150–180

Total Fat: 1–2 grams

Sodium: Varies based on salt content

Carbohydrates: Approximately 30–35 grams

Protein: Approximately 3–4 grams

These onion rings are a healthier alternative to traditional fried versions, offering a crispy texture without the added oil. They’re perfect as a snack, appetizer, or side dish. Enjoy!

Servings: 4
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

*Grown in Idaho Thick-Cut Hash Browns:

Fat: 0 grams per serving

Calories: 70

Sodium: 30 mg

Carbohydrates: 15 g (2 g fiber)

Protein: 2 g

These hash browns are more like fries and are baked, not fried, making them a heart-healthy choice.
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*Trader Joe’s Root Vegetable Fries:

Fat: 0 grams per serving

Calories: 50

Sodium: 70 mg

Carbohydrates: 13 g (3 g fiber)

Protein: 1 g

A blend of beets, carrots, parsnips, and sweet potatoes, these fries are oil-free and baked, offering a colorful and nutritious alternative.
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*Cascadian Farm Organic Crinkle Cut Fries:

Fat: 2.5 grams per serving

Calories: 80

Sodium: 15 mg

Carbohydrates: 13 g

Protein: 1 g

Made with organic potatoes and canola oil, these fries are baked and contain minimal fat and sodium.
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*Smart Classics Air-Popped Fries:

Fat: 0 grams per serving

Calories: 100

Sodium: Varies

Carbohydrates: Varies

Protein: Varies

These fries are air-popped, resulting in a crispy texture without added fat.
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*Gourmet Basics Smart Fries:

Fat: 0 grams per serving

Calories: Varies

Sodium: Varies

Carbohydrates: Varies

Protein: Varies

These fries are air-popped and come in convenient 1 oz bags, making them a great on-the-go option.
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You can find these healthier frozen fry options at major grocery stores in California, such as:

Albertsons

Walmart

Vons

Sprouts Farmers Market

Additionally, Trader Joe’s offers their Root Vegetable Fries, and Whole Foods Market carries Cascadian Farm products.

For the lowest fat content, Grown in Idaho Thick-Cut Hash Browns and Trader Joe’s Root Vegetable Fries are excellent choices.

If you prefer traditional potato fries, Cascadian Farm Organic Crinkle Cut Fries are a healthy option.

Smart & Final offers several frozen French fry options with relatively low fat content. Here are some choices you might consider:

Top Selections at Smart & Final:

Cascadian Farm Organic Crinkle Cut French Fries: These fries are made with organic potatoes and canola oil, offering a healthier alternative with minimal fat content.

Gourmet Basics Smart Fries Classic Sea Salt Air Popped Low Fat: These fries are air-popped, resulting in a crispy texture without added fat.

Lamb Weston Thick Cut Hash Browns: While not traditional fries, these hash browns are thick-cut and can be a satisfying low-fat option when baked.

You can find these products at your local Smart & Final store or order them online for delivery or pickup.

Mice Lost 30% Body Fat in 1 Week – While Eating Fat??

Video is below, but first let me share the sauces, glazes & dressings Jeff Nelson shares on youtube:

1. Zesty Mustard Dressing

Great for salads or drizzling on steamed greens

    1–2 tsp Dijon mustard
    2–3 tbsp lemon juice or vinegar
    1–2 tsp maple syrup or date syrup (optional)
    Dash of garlic powder or fresh minced garlic
    Water to thin as needed

Bright, tangy, and just a hint sweet

2. Simple Balsamic Glaze

For potatoes, squash, or grilled veggies

    2 tbsp balsamic vinegar

    1 tsp maple syrup or date paste
Optional: pinch of smoked paprika or Italian herbs

 Sweet and tangy — like a cheat version of store-bought glaze

3. Lemon-Herb Sauce

Great with steamed potatoes, broccoli, or salad

    Juice of 1 lemon

    2 tbsp water
    1 tsp stone-ground mustard
Sprinkle of dried oregano, basil, or dill

Optional: pinch of nutritional yeast
Clean, bright, herby — a staple

4. Salsa-Lime Veggie Sauce

Perfect for adding flavor to steamed or microwaved frozen veggie 

    ½ cup salsa (no-oil, no-sugar variety)
    Juice of ½ a lime
    Optional: chopped cilantro, splash of vinegar, or dash of cumin
Mexican-style punch of flavor without cooking

5. Miso-Ginger Sauce (light version)

A little bolder — best over hot veggies or squash

    1 tsp white or yellow miso
    2 tbsp rice vinegar or lemon juice
    1 tsp grated ginger or ginger powder
    2 tbsp water
Umami kick without being too salty if diluted well

Subscribe on Substack (notify of videos not on YouTube!):
https://vegsource.substack.com/

J E F F’ S   W E B S I T E
https://www.vegsource.com

https://youtube.com/watch?v=OzRS4JZJli4&si=bM3ql0dZhG2M_628