The Indispensable Onion
This culinary staple offers unique benefits as part of a healthy diet
Nutrient-dense
Low in calories and high in flavor, onions are a good source of vitamins C, B6, B9, and Potassium!
Heart-healthy
Research shows antioxidants and compounds in onions may help reduce heart disease risk factors!
Cancer-fighting
Onions are high in antioxidants that may reduce the risk of several types of cancers!
Source: healthline.com “9 Impressive Health Benefits of Onions” by Jillian Kubala, MS, RD
Who should avoid onions?
People with onion intolerance and allergy can experience unpleasant digestive symptoms. Also, many people, including some individuals with IBS cannot tolerate FODMAPs, which are a category of carbohydrates and fibers found in onions.
Source: healthline.com “Onions 101: Nutrition Facts and Health Effects” by Adda Bjarnadottir, MS, RDN
Adding Onions to Your Diet
Here are some easy ways to have them on hand!
Diced raw onions in an airtight container will last a week or more in the fridge. Sprinkle them on any savory dish you see fit to add a kick of flavor.
Make quick pickled onions. They’ll keep this way for 2 weeks or more in the fridge.
Caramelize onions by sautéing them in a skillet until soft and golden. They’ll keep for 5 days in an airtight container in the fridge.
Caramelize a large batch of onions in your slow cooker. Freeze them in smaller containers. They’ll last for 3 months frozen. Thaw one container each week and keep in fridge to have on hand.
Try combining caramelized and raw onions in dishes (for example, see our Ultimate Onion Smashburger recipe). If cheese and mushrooms can get away with it, why not onions?