Preparing Onions

Quick and Healthy Onion Recipes 

All members of the onion family offer some protection against heart disease. Research suggests that oils in onions (as well as other members of the onion family) help to lower LDL in the blood stream while increasing HDL levels. Mature, dry onions are also a good source of fiber. Only scallions and green onions contain vitamin A.

Nutrition Facts

1/2 cup fresh green onions, chopped

Calories 13

• Dietary Fiber: 1.2 grams
• Protein: 0.9 grams
• Carbohydrates: 2.8 mg
• Vitamin A: 2,500 IU
• Vitamin C: 22.5 mg
• Iron: 0.9 mg

1/2 cup chopped, mature onions

• Calories: 29
• Dietary Fiber: 2 grams
• Protein: 1 gram
• Carbohydrates: 6.6 grams
• Vitamin C: 6 mg
• Vitamin B: 60.2 mg

Preparation and Serving

Why do onions make you cry? When you cut into an onion, the cell walls are damaged releasing a sulfur compound called propanethial-S-oxide which floats into the air. This compound is converted to sulfuric acid when it comes in contact with water which is why it stings your eyes. Chilling inactivates the propanethial-S-oxide so it does not float into the air; thus, no tears.

To keep eyes dry when chopping onions, try chilling peeled onions in the refrigerator before chopping. To get the onion smell off your hands, rub with lemon juice or vinegar. To freshen onion breath, chew a little parsley or a coffee bean.

Home Preservation

There is no successful way to preserve scallions and green onions for more than a few days; however, mature onions can be dried and hung in mesh bags or braided together and stored in a cool (50 to 60 degrees) area for several months. Check out this guide for preserving onions.