1 minute read
Onions
When onions are cut, a compound is released and turns to sulfuric acid in the air. This is what makes people cry when they cook with onions. If the onion is cold, the sulfur compound is inactivated- try to chill your onions for tear-free cooking.
NUTRITION
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Onions are a good source of several nutrients, such as:
Soluble Fiber can improve blood sugar and lower cholesterol.
Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.
Folate is especially important for pregnant women. It supports cell function and tissue growth.
WAYS TO EAT AND COOK WITH ONIONS
These recipes bring oniony brightness without overpowering flavors.
Pickled Onions: Thinly slice 1 medium onion and ½ of a habanero pepper. Place them in a glass jar. Add 1/8 cup salt, 1 teaspoon dried oregano, and enough vinegar to cover the vegetables. Mix well. Cover, and place in the fridge for at least four hours. You can also store these for several weeks. Add them to tacos, salads, sandwiches, or burgers.
Greek Yogurt Onion Dip: Chop 2 medium onions. In a pan over medium-low heat, add 2 Tablespoons of olive oil. When oil begins to bubble, cook onions until browned. This will take about 20-25 minutes, stirring occasionally. Remove from heat and let cool to room temperature. In a bowl, mix 2 cups of plain Greek yogurt, 1 teaspoon Worcestershire sauce (or low-sodium soy sauce), ½ teaspoon salt, ½ teaspoon garlic powder, and ¼ teaspoon black pepper. Stir in browned onions. Cover and refrigerate for 2 hours before serving with crackers or vegetables.
Nutrition Facts Serving size 1 cup, chopped
Amount per serving Calories 64
Total Fat 0.2g 0% Saturated Fat 0.1g 0% Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0g 0% Sodium 6.4mg 0% Potassium 234mg 7% Total Carbohydrate 14.9g 5% Dietary Fiber 2.7g 11% Sugar 6.8g Protein 1.8g 4%
Vitamin A 0% Vitamin C 20% Calcium 4% Iron 2% Vitamin D 0% Vitamin B6 10% Magnesium 4% *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
