Onions!

JacquieNutrition, Wellness

Onions are a huge part of everyone’s diet. They are extremely versatile, as they can be used as a spice or as a vegetable; they are great grilled, roasted, marinated or caramelized! A 1-cup serving of onions contains 20% of the daily value of vitamin C that is recommended, and they also contain quercetin. Quercetin is a plant compound that promotes heart health and supports the respiratory system. Onions also contain sulfur which is an amazing cancer-fighting compound. The consumption of onions has been shown to combat cancer at each of its stages, especially gastrointestinal cancers. Two or more servings of onions per week is likely to reduce gastric cancer.

When selecting onions, look for bulbs that are firm and free of cuts and bruises. The onions should also have little or no scent. Store the onions in a cool, dark and dry place that is ventilated. Chopped onions can remain fresh for up to 7 days when refrigerated.

Herb Baked Onion Bloom

  • 1 large onion (3 – 3½ inches wide)
  • 1 Tbsp margarine
  • 1 tsp dried thyme or oregano
  • ½ tsp dried rosemary
  • Salt and pepper, to taste
  • Parsley, paprika, or dried red pepper flakes (optional)

1. Cut about ½-inch off top of onion; peel onion. Cut onion into 12 to 16 vertical wedges, leaving root base intact.

2. Set bloomed onion on 14 x 10-inch foil piece. Top with margarine, thyme or oregano, rosemary, and salt and pepper, to taste. Wrap foil around seasoned bloom and pinch edges together tightly.

3. Place wrapped onion upright onto a pan. Bake at 425 degrees for 30 minutes, or until tender and cooked but “petals” still have body and stand upright. If desired, sprinkle with parsley, paprika, or dried red pepper.

Makes 1 serving; Nutrition Information Per Serving: 75 calories, 4 grams (g) fat, 10 g carbohydrate, 1 g protein, 2 g dietary fiber, 5 milligrams sodium