Cluck, Muck & Cook

Baking & Foodie Blog From Sunny Brentwood Essex

Chilli

17 Anti Inflammatory Baking

Healthy Baked Onion Bhajis

I have started to play around with ingredients that are well known for their anti inflammatory properties. I was diagnosed with an inflammatory arthritis in 2012 but have never really considered the impact of diet on the condition until recently. So I thought I would start looking at how I can include more foods that may have a positive affect on my condition. Chilli, turmeric and onions in these healthy baked onion bhajis are all meant to be great for reducing inflammation. Combining black pepper with turmeric greatly increases the absorption of the curcumin (the anti inflammatory compound in the turmeric), into the body.

Whilst eating a few healthy baked onion bhajis will not cure arthritis, making small changes to my diet to increase the “anti inflammatory” foods and reducing the “inflammatory” foods can only help. Every little helps.

Healthy onion bhaji

Stay tuned for some delicious healthy anti inflammatory based recipes as I research the topic a little more.

3 small red onions
1 ½ tablespoons of wholegrain flour
1 heaped teaspoon garam masala
1/4 teaspoon chilli powder
1/2 teaspoon of turmeric
Good grind of fresh black pepper
Pinch of salt
One egg beaten
Oil spray

Preheat oven to 220c/200c Fan.
Slice the onions very thinly into rounds and place into a large bowl.
Beat the egg and add to the onions and mix them around to coat in the egg.
In a separate bowl, mix together the flour, garam masala, chilli powder, turmeric and a pinch of salt.
Sprinkle the dry mix over the onions and stir until they are all coated, being careful not to let them clump together.
In a deep muffin tin spray 6 holes with a little oil.
Gently place spoonfuls of the onion mixture into the muffin tin, dividing all the mixture between the 6 holes.
Do not press down, you want an open onion mixture to crisp up nicely.
Bake in the oven for 22-25 mins until the tops have gone dark and crispy.
Eat whilst hot.

Healthy Baked Onion Bhajis
 
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Delicious healthy baked onion bhajis , packed with anti inflammatory ingredients .
Author:
Ingredients
  • 3 small red onions
  • 1 ½ tablespoons of wholegrain flour
  • 1 heaped teaspoon garam masala
  • ¼ teaspoon chilli powder
  • ½ teaspoon of turmeric
  • Good grind of fresh black pepper
  • Pinch of salt
  • One egg beaten
  • Oil spray
Instructions
  1. Preheat oven to 220c/200c Fan.
  2. Slice the onions very thinly into rounds and place into a large bowl.
  3. Beat the egg and add to the onions and mix them around to coat in the egg.
  4. In a separate bowl, mix together the flour, garam masala, chilli powder, turmeric and a pinch of salt.
  5. Sprinkle the dry mix over the onions and stir until they are all coated, being careful not to let them clump together.
  6. In a deep muffin tin spray 6 holes with a little oil.
  7. Gently place spoonfuls of the onion mixture into the muffin tin, dividing all the mixture between the 6 holes.
  8. Do not press down, you want an open onion mixture to crisp up nicely.
  9. Bake in the oven for 22-25 mins until the tops have gone dark and crispy.
  10. Eat whilst hot.

 

 

4 Condiments

Kansas City Style Sweet and Spicy Chilli BBQ Sauce

When you think of BBQ sauce, you are probably thinking of that rich, thick, sweet and spicy sauce
that is delicious on ribs and chicken. That deep flavoured tomato based sauce is a Kansas city style
sauce. I have been tweaking this recipe for years and have never shared it outside close friends.
Whilst there looks a lot of ingredients, it is very simple to make and is a great use of onions and
chillies you may be growing.

This sauce can be used on its own as an accompaniment, or slathered over delicious ribs on the BBQ.

 

Makes 2 Jars

Ingredients:
1 tablespoon olive oil
2 large cloves of garlic, chopped
3-4 large red chillies, deseeded and chopped
Thumb sized piece of fresh ginger, chopped
1 teaspoon onion powder
1 pinch of nutmeg
½ teaspoon ground ginger
1 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon English mustard powder
240ml ketchup
240ml water
60ml cider vinegar
60ml honey
60ml maple syrup
60ml Worcestershire sauce
160g soft brown sugar
1 bay leaf

Instructions:

  1. In a medium saucepan gently fry the chopped garlic, chillies and ginger in the oil for a few
    minutes until the garlic is softened but not coloured.
  2. Add all of the dried spices and fry for another minute.
  3. Once all combined, add all of the liquid ingredients and sugar and bring to a gentle simmer
    whilst stirring. Add the bay leaf.
  4. Gentle simmer uncovered for 35-40 minutes until the sauce is nice and thick, stirring
    occasionally.
  5. Take out the bay leaf and allow to cool.
  6. Blitz in a food processor, blender or you can use an immersion blender. Just make sure it
    becomes a nice smooth sauce.
  7. Pour into sterilised jars and keep in the fridge.

Kansas City Style Sweet and Spicy Chilli BBQ Sauce
 
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When you think of BBQ sauce, you are probably thinking of that rich, thick, sweet and spicy sauce that is delicious on ribs and chicken. That deep flavoured tomato based sauce is a Kansas city style sauce. I have been tweaking this recipe for years and have never shared it outside close friends.
Author:
Serves: 2 Jars
Ingredients
  • 1 tablespoon olive oil
  • 2 large cloves of garlic, chopped
  • 3-4 large red chillies, deseeded and chopped
  • Thumb sized piece of fresh ginger, chopped
  • 1 teaspoon onion powder
  • 1 pinch of nutmeg
  • ½ teaspoon ground ginger
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1 teaspoon English mustard powder
  • 240ml ketchup
  • 240ml water
  • 60ml cider vinegar
  • 60ml honey
  • 60ml maple syrup
  • 60ml Worcestershire sauce
  • 160g soft brown sugar
  • 1 bay leaf
Instructions
  1. In a medium saucepan gently fry the chopped garlic, chillies and ginger in the oil for a few
  2. minutes until the garlic is softened but not coloured.
  3. Add all of the dried spices and fry for another minute.
  4. Once all combined, add all of the liquid ingredients and sugar and bring to a gentle simmer
  5. whilst stirring. Add the bay leaf.
  6. Gentle simmer uncovered for 35-40 minutes until the sauce is nice and thick, stirring
  7. occasionally.
  8. Take out the bay leaf and allow to cool.
  9. Blitz in a food processor, blender or you can use an immersion blender. Just make sure they
  10. become a nice smooth sauce.
  11. Pour into sterilised jars and keep in the fridge.

 

8 Bake with the kids

Chilli cornbread muffins

For me the summer means BBQs and outdoor eating. Our allotment will often have BBQs through the summer months when we can all get together for a chat and a cold drink.
I spent a few years living in Chicago and a staple BBQ side dish that I fell in love with was the cornbread muffin. If you add some chopped chillies as well you get the perfect balance of sweetness from the muffin and heat from the chillies. Often jalapeños are used as the chilli of choice. I love an Aji lemon chilli in them but use whatever chilli you love.

Mix it up – You can also throw in some chopped chives or any fresh herbs you have growing. Go ahead and make your own fantastic and fresh combination.

Makes 12 muffins

Ingredients:
160g cornmeal (also called polenta)
145g plain flour
1 tablespoon baking powder
100g caster sugar
1 teaspoon salt
240ml milk
60g butter, melted
2 large eggs
60 ml honey
2 jalapeños, finely chopped (or your favourite chillies)

Instructions:
• Preheat the oven to 200C/180C Fan.
• In a large bowl, mix the dry ingredients together – cornmeal, flour, baking powder, sugar and salt.
• In a separate mixing bowl, whisk together the milk, eggs, melted butter and honey.
• Add the wet to the dry ingredients and stir until just combined and there are no lumps.
• Gently mix in the chopped chillies.
• Grease the muffin tin, or line with muffin cases and fill 2/3 full with the mixture.
• Place the muffin tin on a baking tray and bake for 15 minutes, until golden brown and you can insert a skewer and it comes comes out clean.
• Allow muffins to cool for a couple of minutes in the tin, then transfer them to a cooling rack.
• Best eaten warm but can be stored in an airtight container for a few days.

Chilli cornbread muffins
 
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Author:
Serves: 12
Ingredients
  • Ingredients:
  • 160g cornmeal (also called polenta)
  • 145g plain flour
  • 1 tablespoon baking powder
  • 100g caster sugar
  • 1 teaspoon salt
  • 240ml milk
  • 60g butter, melted
  • 2 large eggs
  • 60 ml honey
  • 2 jalapeños, finely chopped (or your favourite chillies)
Instructions
  1. • Preheat the oven to 200C/180C Fan.
  2. • In a large bowl, mix the dry ingredients together - cornmeal, flour, baking powder, sugar and salt.
  3. • In a separate mixing bowl, whisk together the milk, eggs, melted butter and honey.
  4. • Add the wet to the dry ingredients and stir until just combined and there are no lumps.
  5. • Gently mix in the chopped chillies.
  6. • Grease the muffin tin, or line with muffin cases and fill ⅔ full with the mixture.
  7. • Place the muffin tin on a baking tray and bake for 15 minutes, until golden brown and you can insert a skewer and it comes comes out clean.
  8. • Allow muffins to cool for a couple of minutes in the tin, then transfer them to a cooling rack.
  9. • Best eaten warm but can be stored in an airtight container for a few days

 

2 Condiments

Sweet Chilli Jam

As Autumn takes hold, the nights draw in and there is a fresh chill in the air, it is time to pick that last glut of produce from the allotment and greenhouse. Ready for the Autumnal pastime of pickling, jam or chutney making to preserve some of those goodies for the winter months.

chillijamclose

Every year I grow too many chillies. The ones that do not make it into the freezer for stir fry and currys are destined for my favourite sweet chilli jam recipe.

For me this is the Russian roulette of jam making depending on what chillies I have decided to grow. Using supermarket standard red chillies give consistent results of a sweet spicy jam with a gentle kick. This year a combination of red and yellow aji lemon chillies have produced a slightly more atomic version. Tweak the number and type of chillies to your liking and tolerance for heat.

This sweet chilli jam is very versatile and will perk up your cold meats, cheeses or I love a little on my fajitas.

Adding a little ancho chilli paste gives an additional fruity and smoky depth of flavour or a teaspoon of smoked paprika will also work well.

Makes: 3 large jars or 4 small jars
Ingredients
8 red peppers
10 red chilli
Thumb-sized piece fresh root ginger, peeled and roughly chopped
1 bulb garlic (10-12 cloves)
400g can cherry tomatoes
750g caster sugar
250ml cider vinegar
1 teaspoon ancho chilli paste (Optional)

Instructions

  1. Deseed peppers and chop roughly. Chop up chilli, garlic and ginger.
  2. Put all the chopped ingredients into a blender or food processor and whizz until smooth. Pour into a heavy saucepan. Put the tomatoes into the blender or food processor, whizz up and add to the saucepan. Add the ancho chilli paste if using.
  3. Add sugar and vinegar and bring to the boil stirring occasionally. Skim off the scum that rises to the surface as the mixture boils. Then reduce the heat to a gentle simmer and cook for 50 minutes, stirring occasionally.
  4. The sauce should have thickened, continue to simmer until the mixture bubbles like lava, stirring more often so it does not burn on the bottom of the pan.
  5. Leave to cool for 10-15 minutes then transfer to sterilised jars. It will last up to 3 months in the fridge.

Adapted from a GoodFood recipe

Sweet Chilli Jam
 
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This sweet chilli jam is very versatile and will perk up your cold meats, cheeses or I love a little on my fajitas.
Author:
Serves: 3-4 jars
Ingredients
  • 8 red peppers
  • 10 red chillies
  • Thumb-sized piece fresh root ginger, peeled and roughly chopped
  • 1 bulb garlic (10-12 cloves)
  • 400g can cherry tomatoes
  • 750g caster sugar
  • 250ml cider vinegar
  • 1 teaspoon ancho chilli paste (Optional)
Instructions
  1. Deseed peppers and chop roughly. Chop up chilli, garlic and ginger.
  2. Put all the chopped ingredients into a blender or food processor and whizz until smooth. Pour into a heavy saucepan. Put the tomatoes into the blender or food processor, whizz up and add to the saucepan. Add the ancho chilli paste if using.
  3. Add sugar and vinegar and bring to the boil stirring occasionally. Skim off the scum that rises to the surface as the mixture boils. Then reduce the heat to a gentle simmer and cook for 50 minutes, stirring occasionally.
  4. The sauce should have thickened, continue to simmer until the mixture bubbles like lava, stirring more often so it does not burn on the bottom of the pan.
  5. Leave to cool for 10-15 minutes then transfer to sterilised jars. It will last up to 3 months in the fridge.
Notes
Lasts up to 3 months in the fridge.