Volume 10, Issue 077 - April 18, 2006

Good Day ,

Today we want to talk about the nutrition and health benefits of onions.

Being one of nature's original health foods, onions are prized throughout history for their healing powers. Today, they continue to be valued for their health-promoting phytochemicals and nutrients as well as their flavor.

Onions contain quercetin, a flavonoid (one category of antioxidant compounds). Antioxidants are compounds that help delay or slow the oxidative damage to cells and tissue of the body. Studies have indicated that quercetin helps to eliminate free radicals in the body, to inhibit low-density lipoprotein oxidation (an important reaction in the atherosclerosis and coronary heart disease), to protect and regenerate vitamin E (a powerful antioxidant) and to inactivate the harmful effects of chelate metal ions.

Several studies have shown quercetin to have beneficial effects against many diseases and disorders including cataracts, cardiovascular disease as well as cancer of the breast, colon, ovarian, gastric, lung and bladder.

In addition to quercetin, onions contain the phytochemicals known as disulfides, trisulfides, cepaene, and vinyl dithiins. These compounds have a variety of health-functional properties, including anticancer and antimicrobial activities.

Another naturally occurring chemical in onions are known as organosulfur compounds, which are linked to lowering blood pressure and cholesterol.

Onions are an important source of vitamin C, potassium, dietary fiber and folic acid. They also contain calcium, iron and have a high protein quality (ratio of mg amino acid/gram protein) and of course, onions are sodium, cholesterol and fat free.

Source: National Onion Association

Bring on the Onions! Onions for All Seasons and All Tastes. History, Health Facts, Trivia, Quotes, FAQ's, Handling Tips and Awesome Recipes! Onions-USA.org

Classic Onion Soup

Makes 6 servings

Ingredients:

4 large yellow onions (about 9 to 11 ounces each), sliced
6 tablespoons butter or margarine
1 tablespoon sugar
2 quarts reduced sodium chicken broth
1/2 cup brandy (optional)
salt and pepper to taste
1/2 baguette French bread, sliced, toasted
grated Romano cheese

Preparation:

Melt butter in large saucepan that holds at least 4 quarts. Add onions, cook over medium heat 12 minutes, or until tender and golden. Stir often. Add sugar and cook, stirring, for 1 minute. Add broth, cover and bring to a boil. Reduce heat; simmer 12 minutes. If desired, add brandy; cook 2 minutes. Season with salt and pepper. To serve, ladle soup into bowl, float toast on soup. Sprinkle with cheese.

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Nutrition per Serving of Onions

Source: National Onion Association
 

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Onion Mango Chutney

Makes 28 servings

Ingredients:

1 1/2 pounds onion, chopped
1 3/4 pounds fresh mango or papaya, cubed
1 1/2 cups raisins, dark and seedless
1/2 cup candied ginger, minced
3 tablespoons lime rind, grated
3/4 cup lime juice, fresh squeezed
4 cups granulated sugar
2 cups light brown sugar, packed
1 1/2 cups cider vinegar
1 tablespoon mustard seeds
1 tablespoon cumin seeds
1 tablespoon fennel seeds
1 tablespoon garlic, minced
1 teaspoon salt

Preparation:

Combine all ingredients in saucepot, bring to boil then simmer uncovered, until thickened, about 1 1/2 hours, stirring occasionally. Ladle into hot sterilized jars. Process in boiling water bath for 15 minutes, if desired. Serve as an accompaniment to meats, fish, curried dishes and open-face sandwiches.

Source: National Onion Association

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