“Onions, Fight cancer, Boost immunity, Anti Inflammatory & more

Whole Spanish onion with peel on

 Onions  are filled with vitamins, minerals and nutrients including Vitamin B, Vitamin C, chromium, flavonoids like quercetin, fibre, folic acid, iron, phyto chemicals, which magnify Vitamin C’s effectiveness, polyphenols, potassium, and sulfur compounds:

Onions may make you weep, but those tears should be ones of joy, for these potent veggies in the allium family have remarkable health benefits including but not limited to:

 

Anti-cancer properties Due to powerful anti-oxidants like Vitamin C and quercetin, consuming onions on a regular basis can reduce your risk of breast cancer, bladder cancer, colon cancer, esophageal cancer, gastric cancer laryngeal cancer, lung cancer, oral cancer and ovarian cancer.  Quercetin has also been found to stall tumor growth.

Arthritis Vitamin C and quercetin are both anti-inflammatory anti-oxidants, which can alleviate the uncomfortable inflammation often associated with osteo-arthritis and rheumatoid arthritis.

Bites & Bee Stings Applying onion juice directly on a bee sting or mosquito bite is said to relieve the pain, itching and burning.

 

Bone and teeth health Onions have been studied and shown to ward off the age-related progression of osteoporosis, or loss of bone mineral density, which can make bones fragile and more prone to fractures.  Vitamin C also repairs cartilage, ligaments and tendons, and is a must-have for healthy gums.

 

Brain health Some findings have indicated that eating onions regularly may prevent memory loss as we age.

 

Digestive health Consistently consuming onions can lessen your chance of developing stomach ulcers.  Onions also improve the digestion process as a whole by increasing the secretion of important digestive juices.

 

Heart health Raw onions, in particular, stimulate the production of HDL aka “good cholesterol” and reduce LDL aka “bad cholesterol.”  Vitamin C helps to lower high cholesterol and combat atherosclerosis, or hardening of the arteries. Potassium prevents arrhythmia and can lower and regulate high blood pressure.  Onions are a cholesterol-free and fat-free food item.

 

Immune system health Onions have powerful antibiotic, antimicrobial and antiviral properties that can help you steer clear or lessen the symptoms of everything from infections to the flu to food-borne illnesses to the HIV virus.  Onion juice combined with honey is a not-as-widely known home remedy for assuaging fever, relieving a cough and soothing a sore throat.

 

Type 2 Diabetes Chromium helps regulate blood sugar levels.

Whole white and red onion un peeled

 

Women’s health Purportedly, consuming onions a few days before your menstrual cycle can help relieve some of the painful and uncomfortable symptoms.

 

BEAUTY

 

Anti-oxidant properties The anti-oxidants in onions (namely flavonoid quercetin and Vitamin A) fight off cell-damaging free radicals and protect our bodies from the oxidative stress that often causes premature aging including fine lines and wrinkles.  These anti-oxidants also strengthen the hair and nails.

WEIGHT LOSS

Fibre One medium-sized onion has 2 grams of fibre and any added fibre to your diet will help flush out your system and lead to more regular weight loss.

Nutritional Intake One medium-sized onion is only an approximate 44 calories and is virtually devoid of fat, which makes it a terrific veggie to use in a wide variety of recipes, guilt-free.

COOKING

As a  snack marinate in rapardsa sugar and cider vinegar or balsamic, mix in your salads or just eat raw.

Pickle your own baby onions in spices of your choice.

Make an onion pickle, jam, chutney or marmalade when they are plentiful, get creative with the flavours, use some native spices.

Select 4 different varieties and simple roast in the oven with some olive oil, thyme, sage and oregano and a accompaniment to your steak with mustard.

A tantalizingly tasty appetizer sure to please health-or-weight conscious guests  is a batch of healthy oven-fried onion rings.  Simply set your oven on high and cut 2 large sweet onions (such as Vidalia or Walla Walla) into 3cm thick slices.  In a bowl, combine 2 cups of maca flour, 2 teaspoons of paprika and 2 teaspoons of sea.  In a second bowl, mix together 2 cups of buttermilk and 4 eggs.  Add 1 cup of the flour mixture into the buttermilk and egg mixture.  In a third and final bowl, whisk together 3 cups of shredded coconut, 4 tablespoons of coconut oil and 2 teaspoons of sea salt.  Dredge the onion slices first into the flour and seasoning bowl, then into the buttermilk, and finally into the shredded coconut mix.  Arrange them in a single layer on a cooking-spray coated baking sheet and bake in oven for 15 to 20 minute until golden brown.

For a rich, deeply satisfying and yet healthier version of a Classic French Onion Soup, just saute 8 cups of red and/or yellow onions in 2 teaspoons of olive oil in a Dutch oven or large pan over medium-high heat for 5 minutes.  Spoon in a ½ teaspoon of rapardsa sugar, ½ teaspoon of pepper, and a ¼ teaspoon of sea salt.  Bring heat down to medium now and let the mixture cook for a good 25 minutes, stirring often.  Add ¼ cup quality white drinking wine (preferably something dry) and let the alcohol burn off for one minute.  Then add 8 cups of low salt, reduced-fat beef stock  and a ¼ teaspoon fresh chopped thyme, cover and put on a slow simmer for 2 hours.  When the soup is done, ladle one cup each into oven-proof crock pots, top with a thin slice of toasted rye bread  and 1 slice of Swiss cheese and grill for a few minutes until the cheese is all bubbly and browned.

For more cooking inspiration please contact me here https://casstronomy.info/contact-me-casstronomy-by-cassandra-austin/

“It doesn’t matter how precisely the onion is cut as long as the person chewing it is happy.”  ~Padma Lakshmi

 

 
 

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Cassandra Austin

Chef and Wellness Specialist for Corporate Nutrition and Well being.

A classically trained Chef with extra qualifications in:

Diet and Nutrition, Food and Wellness, Food Psychology, Kitchen Medicine.

Diploma of Hospitality Management and a Diploma of Business and Vet Training.

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