Onions are a humble kitchen hero. They provide vitamin C, vitamin B6, folate, potassium and prebiotic fibre, and they are one of the richest everyday sources of the antioxidant flavonoid quercetin, plus the sulfur compounds that make you cry!
Wellness
Onions may make you weep, but those tears should be ones of joy, as these members of the allium family bring genuine benefits to a balanced diet:
Antioxidants and anti-inflammatory compounds Quercetin and onion’s sulfur compounds have antioxidant and anti-inflammatory effects. Red and yellow onions have the most, and much of it sits in the outer layers, so peel lightly.
Long-term health Studies of large groups of people link diets rich in allium vegetables, like onions and garlic, with a lower risk of some cancers, particularly of the stomach and bowel. This kind of research can’t prove onions are the cause, but it is a great reason to use them generously.
Heart health Onions provide potassium and fibre and are naturally fat-free and low in sodium. Some studies suggest quercetin may help modestly lower blood pressure.
Digestive health Onions are rich in prebiotic fibres (inulin and fructo-oligosaccharides) that feed the good bacteria in your gut. If you have IBS and follow a low-FODMAP diet, these same fibres can cause discomfort, so check with your dietitian.
Bone health Some research suggests regular onion eaters have better bone density, an interesting area that needs more study.
Blood sugar Onions are low in carbohydrate and add loads of flavour without sugar, making them a great base for diabetes-friendly meals.
Immune health Vitamin C and B6 support the normal function of your immune system. Onion and honey is a traditional home remedy for soothing a cough, but honey must never be given to babies under 12 months.
Beauty
Antioxidant properties Quercetin and vitamin C help protect your skin cells from free radical damage, and vitamin C is needed to make collagen.
Weight management
Fibre One medium onion has around 2 grams of fibre, which helps you feel full.
Low in kilojoules One medium onion has only around 185 kJ (44 calories) and virtually no fat, making it a terrific way to add big flavour to a wide variety of recipes.
Cooking with onions
As a snack marinate in rapadura 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 rapadura 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
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
