Onion, Potato and Feta Pie

Serves 6
Tip: Try and work quickly with the filo sheets as they can dry out quite fast.

Ingredients
1 packet of 375g of defrosted frozen filo pastry (you will need roughly 7 sheets for this recipe)
5 eggs
2 dutch cream potatoes peeled and boiled whole, cooled and diced into 1cm cubes
50g cheddar cheese grated
125g Greek style feta cheese crumbled
2 tsp dry oregano plus extra for garnish
4 brown onions, sliced
250g melted butter
Flakey salt and pepper

Method
In a heavy based pan add 50g of butter and cook the sliced onions gently at a low heat for 40 mins. Stir regularly until soft and caramelised. Once cooked set to the side to cool.
Preheat the oven to 200'c
Lay a 50cm strip of greaseproof paper out on a clean work surface, scrunch it up then flatten out again. Brush the paper lightly with melted butter. Lay 1 sheet of filo pastry onto the buttered grease proof paper and brush gently with melted butter.
Repeat this process until you have 5 layers. Rotate each sheet by 25 degrees to create a star pattern. It does not matter if you overlap the paper as the edges will be folded in.
Whisk eggs and add cheddar, feta cheese, caramelised onions and dry oregano. Mix together and gently fold through the potato seasoning with salt and pepper to taste.
Slide the greaseproof and filo into a 30cm frying pan so that the edges spill over. Push down into the sides of the pan.
Pour the filling mix into the pan and gently scrunch over the edges of filo towards the centre to start to almost enclose it like a pie. This does not need to be perfect and flat as the ruffled pastry will go really nice and crispy in the oven.
Brush the surface with melted butter and sprinkle with some flakey sea salt and a little more oregano over the top. You can also trim away any excess paper.
Place the pan over a high heat for 2 minutes to cook the bottom of the pastry.
Transfer to the oven and bake for 25-30 mins or until golden brown and the filling has set.

Remove from the oven and allow to cool for 10 mins before slicing.

Australian Onions: Tips & Tricks

Nutritional Powerhouse

Did you know? A single medium-sized onion counts as two serves of veggies. A nutritional powerhouse, research shows onions contribute to:

Gut health: Onions contain gut-loving fructans, a prebiotic fibre and fermentable carbohydrate that is resistant to digestion.
Immunity and good mood: The unique combination of vitamin C and folate in onions helps keep the immune system fighting fit, supports brain function and reduces fatigue when eaten as part of a healthy diet.
Weight: Onions are ideal for weight management, being only 106kJ per 75g serve or ½ an onion.
Heart health: Onions are a heart healthy food with research showing they may improve cholesterol and blood pressure.
Diabetes: Research has shown that, for people living with diabetes, consuming 100g of sliced onion significantly reduced blood glucose levels four hours after eating.
Bone health: Onions may help older women protect their bones.
Cancer risk: Emerging research shows people who eat more onions generally have reduced cancer risk compared to low or no onion eaters. The reason why is still being investigated, but it is thought to be due to inducing liver detoxification and inducing cancer cell death.

Selecting & Storing

Choose onions that are clean and firm with shiny, dry and tissue thin skins.
Keep your onions in a cool, dark place in a ventilated container away from potatoes.

Preparing

The secret to a good dice:
Cut the onion in half lengthways
Slice off one end
Peel off outer skin and make parallel cuts from one end
Make cuts horizontal cuts across onion

Tear-free chopping:

If you want to chop tear-free, there are many options so try the one that works the best for you:
Refrigerate or freeze onions for a short time before cutting
Cut under the stove hood
Add vinegar to the chopping board
Avoid chopping the root as this is where the concentration of tear-inducing compounds live
Use a sharp knife – this makes cutting easier and faster
Wear sealed goggles!

Cooking

With so many delicious ways to cook, onions are the perfect addition to your breakfast, lunch or dinner.

Brown: Brown onions have a strong flavour, making them excellent for cooking. The longer they are cooked the sweeter they become. Great as your everyday base, for caramelising, sauces or grilled on the BBQ.
White: Milder than brown onions, white onions are perfect eaten raw in salads or sandwiches. Red: Mild and sweet, red onions add a vibrant burst of colour to your dishes. Great in salads, lightly cooked or caramelised.

Tips for enjoying onions every day:

Fresh spicy onion tomato salsa goes well with chicken, fish or meat
Use onions to boost the flavour of your favourite toastie
Raw onions lend a sharp, crisp edge to dips, salads and sandwiches
Combine onions with potato in a creamy onion mash, grated and fried in a rosti or slightly sautéed
Add onions to your standard roast veggies dish for a succulent sweetness
Include finely chopped onions into Asian dishes

Maximum impact:

To get the most nutrition out of your onions:

Avoid peeling too many layers, the antioxidant levels are higher in the outer layer
Cook soon after cutting to maximise freshness
Avoiding soaking in water unless the water is included in the dish
Use cooking methods with quick cooking times – stir fry, microwave, steam
Enjoy red and white onions raw