Onions are already a widely consumed food, but knowing the benefits can get you to try them a little bit more. Onions have a high amount of polyphenols and flavanoids, which are extremely important phytonutrients. Just a few servings of onions weekly can reduce your risk of certain types of cancer, improve cardiovascular health, support your bones and connective tissue, and ward off inflammation
How to Choose and Keep
Onions range in color and size. Depending on the food you want to prepare them with will depend on the type you choose. Ask your local grocer which ones work best with the meal you intend on preparing. Make sure to choose onions that are clean and have no openings, soft spots, or are sprouting. Store onions in a well ventilated room temperature area. You want to store in wire so air can circulate underneath as well. Do not refrigerate onions and consume within about month. Make sure not to store right next to potatoes, as they will spoil easier. If you have cut an onion and want to store make sure to put in a sealed container and use within 2 days. (This information is excluding scallions).
Preparation
When peeling try to keep the outer layer as much as possible, as this contains a generous portion of nutrients. The best way to cook is to cut into ¼-inch slices and cook in some olive oil and sit for about 5 minutes.
Nutrients (In order of highest percentage to lowest)
Vitamin C, Fiber, Molybdenum, Manganese, Vitamin B6, Folate, Potassium, and Tryptophan.
Action Steps
1. Make some fresh salsa with red onions, tomatoes, jalapeno pepper, green pepper, garlic, salt, lime, and vinegar. OR Bruschetta with white onions, tomatoes, basil, oregano, olive oil, and some salt.
2. Sauté your favorite flavor onion (I like sweet) and put on top of your favorite meats.
3. Roast some root vegetables with shallots! Delicious with some rosemary, garlic, salt, pepper, and olive oil.
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