Onions have always been a mainstay in cooking adding texture and taste to many dishes worldwide. It turns out the impressive health benefits of onions is another reason to include them often in your diet. Studies show onions may prevent and relieve symptoms of heart disorders and diabetes. They are also known for improving conditions such as the common cold, asthma, bacterial infections, respiratory problems, and cough. Onions are loaded with vitamins and minerals including B6, C, folate, iron, and potassium. They also contain allium and allyl disulfide, substances being studied in cancer prevention. One 2006 study found a decrease in the number and size of colon polyps by more than half for those consuming a phytonutrient called quercetin, which is found in vegetables such as red onions. In addition, eating onions along with garlic has been associated with a significantly lower risk of prostate enlargement (known as BPH).
Building a healthy gut may also be one of onions magical powers. Fiber is crucial for a healthy gut and onions (along with other vegetables, fruit, and beans) are among the best probiotic foods to protect your gut lining. Those with gut issues may benefit from eating onions regularly.
Incorporating onions in your diet can be done in several ways, including cooking, pickling, consuming them raw, turning them into juice, or mincing and drying them for use as a spice. Red onions have more nutrients because of their rich color. This simple recipe can be eaten just as a side or topping any dish such as a salad, soup, baked potato, or tacos to name a few.
Oven-Roasted Caramelized Onions from Zel Allen, author of The Nut Gourmet
3 medium onions, sliced about 3/8 inch thick
1 teaspoon balsamic vinegar
1 teaspoon low-sodium tamari
- Preheat the oven to 375 degrees F.
- Double stack the onions onto the center of a jellyroll pan and roast them for 15 minutes.
- Using a spatula, turn the onion over, piling them into the center of the pan, and roast for another 15 minutes.
- Turn the onions again and separate them into a single layer, and roast for 10 minutes longer.
- Add the balsamic vinegar and tamari and mix well with the spatula.
- Spread the onions into a single layer and roast for another 10 minutes.
