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Eggs are an actual superfood, packed with protein, healthy fat, numerous vitamins, zinc, magnesium and more. Not only are they full of nutrients, these nutrients are also easy to digest. Raw egg yolks in particular are often equated with breastmilk in the ease of nutrient absorption basically without any digestion needing to be done first. For people with digestive issues, a food that needs almost no digestion in order to get the benefits is a huge win!

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gaps dip

Real Food Onion Dip

Onion dip used to be my favorite party dip. For a long time, I have not eaten it because commercially prepared dips are full of chemicals. However, like with many foods that are now available commercially, these used to be available made from scratch. This is my attempt at making a real food onion dip.

Making delicious dips is not just about good food although pleasure in food is important and should never be underestimated. But when we make dips from real food ingredients we are also adding nutrition to our bodies with every bite. I love that the foods I used to eat that I thought weren’t best for my body are now foods I can make purposefully and joyfully knowing that each bite will bring nutrients to my body. It’s taken me many years to get where I am and I still have far to go but I want to encourage you to keep pursuing learning how to make real nutritious food for yourself and your family. You will never regret it!

Ingredients for Onion Dip:

2 Small or 1 Medium Onions

2 tbsp Butter

4-5 Cloves of Garlic

¼ tsp Salt + more for seasoning onions

8 oz Sour Cream

2 tsp Mushroom Ketchup

1 tsp Apple Cider Vinegar

Directions for Onion Dip:

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Finely chop onions. Like really tiny. Add to a frying pan with butter and stir to evenly coat. Season with salt.

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Cook the onions until they are caramelized. Peel the garlic cloves and finely chop. Add to the pan and stir.

Watch your onions, stirring every 5-10 minutes to keep them from burning. They should take around 20-30 minutes to fully caramelize.

Once the onions have caramelized, turn off the heat so they cool slightly.

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In a bowl, add sour cream, slightly cooled onions, mushroom ketchup, apple cider vinegar and the ¼ tsp of salt. Stir to combine.

Allow the mixture to sit at room temperature for a few hours for the flavors to blend.

Dip carrot sticks, cheese sticks or quesadillas. Enjoy!

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Real Food Onion Dip

Author: The Be Well Clinic
Prep time: Cook time: Total time:

Ingredients:

  • 2 Small or 1 Medium Onions
  • 2 tbsp Butter
  • 4-5 Cloves of Garlic
  • ¼ tsp Salt + more for seasoning onions
  • 8 oz Sour Cream
  • 2 tsp Mushroom Ketchup
  • 1 tsp Apple Cider Vinegar

Instructions:

  1. Finely chop onions. Like really tiny. Add to a frying pan with butter and stir to evenly coat. Season with salt.
  2. Cook the onions until they are caramelized. Peel the garlic cloves and finely chop. Add to the pan and stir.
  3. Watch your onions, stirring every 5-10 minutes to keep them from burning. They should take around 20-30 minutes to fully caramelize.
  4. Once the onions have caramelized, turn off the heat so they cool slightly.
  5. In a bowl, add sour cream, slightly cooled onions, mushroom ketchup, apple cider vinegar and the ¼ tsp of salt. Stir to combine.
  6. Allow the mixture to sit at room temperature for a few hours for the flavors to blend.
  7. Dip carrot sticks, cheese sticks or quesadillas.
Created using The Recipes Generator