"It is very significant that some of the most thoughtful and cultured men are partisans of a pure vegetable diet."
-Mahatma Gandhi
RECIPES
"I don't understand why asking people to eat a well-balanced vegetarian diet is considered drastic, while it is medically conservative to cut people open and put them on cholesterol-lowering drugs for the rest of their lives."
-Dean Ornish, MD
This page was last updated on: January 31, 2012
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“By eating meat we share the responsibility of climate change, the destruction of our forests, and the poisoning of our air and water. The simple act of becoming a vegetarian will make a difference in the health of our planet.”
― Thich Nhat Hanh
"Raising animals for food generates more greenhouse gases than all the cars and trucks in the world combined."
-United Nations 2006 Report
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Onions
The onion is one of the most popular foods on the planet and is used in just about every type of cuisine worldwide. It belongs to the lily family, the same family as garlic, leeks, chives, scallions and shallots.
The onion is an ancient vegetable. The ancient Egyptians attached religious symbolism to this vegetable and they saw eternal life in the onion because of its circle-within-a-circle structure. They even buried onions along with their Pharaohs.
In the Middle Ages, the three main vegetables of European cuisine were beans, cabbage and onions. Onions were used as rent payments and wedding gifts.
Onions were growing wild in what is now the United States long before the first pilgrims arrived. The Native Americans used onions for cooking, seasonings, syrups, and dyes.
In India some sects do not eat onions as they believe them to be an aphrodisiac. Various schools of Buddhism also advise against eating onions and other vegetables of the Allium family.
Health Benefits of Onions
Onions contain quercetin, a powerful flavonoid phytochemical. Phytochemicals in onions, have been found to reduce the risk of some cancers. Studies have repeatedly shown that onions lower the risk of several cancers, even when we consume them in only moderate amounts. "Moderate" generally means 1-2 times per week, even though in some studies it has been used to mean up to 5-6 times per week. Colorectal cancer, laryngeal cancer, and ovarian cancer are the cancer types for which risk is reduced with moderate amounts of dietary onion. But for decreased risk of oral and esophageal cancer, you'll need to consume one onion serving per day (approximately 1/2 cup).
Onions also contain potassium, and vitamin B6, and they are an excellent source of fiber, vitamin C, and folate. Green onions have moderate amounts of vitamin A. In general, red onions are higher in total flavonoids than white onions, with yellow onions falling somewhere in between.
Onions contain several anti-inflammatory compounds that help reduce the symptoms of conditions such as arthritis.
Research has indicated that onions are somewhat effective against colds, heart disease, diabetes, osteoporosis, and other disease. Some studies suggest that eating onions may lower blood pressure.
The onion has even been shown to help prevent bacterial infection. Also, studies have shown that onions may prevent the loss of bone density and may lower the risk of hip fracture when eaten daily.
A warning: onions are not for our companion animals. Onions are toxic to dogs, cats and other animals. Onions and their relatives (chives, leeks, etc) should never be given to animals in any form.
Onion Varieties
Onions are divided into two categories, spring onions, and globe onions. Spring onions have a mild flavor. Both the green tops and the bulbs are eaten. Globe onions have a more pungent flavor.
Onions can also be categorized as fresh onions and storage onions. Fresh onions are in season early in the spring, and are often named after the region where they grow, such as Vidalia from Georgia, Walla Walla from Washington , Maui from Hawaii, Imperial from California , or Carzalia from New Mexico. Fresh onions have thin, light-colored skin. They are typically sweeter and milder than storage onions. They are also more susceptible to bruising. Fresh onions are good for salads and other fresh and lightly-cooked dishes.
Storage onions, also called fall or winter onions, are firm, have a lower water content, and a more pungent flavor than fresh, sweet onions. They are available year round, because their low water content retards molding during storage. Storage onions have multiple layers of thick, dark, papery skin. Since storage makes onions more pungent, these onions are usually cooked before eating. They are the best choice for savory dishes that require longer cooking times or more
flavor. Cook storage onions slowly with a little oil for robust flavor.
When an onion is harvested after bulbing has begun but the onion is not yet mature, the plants are sometimes referred to as summer onions.
Onions come in three colors - yellow, red, and white. Depending on the variety, an onion can be sharp and pungent or mild or sweet.
Here are some popular varieties:
Red onions, sometimes called Italian onions, have a mild, sweet flavor. Varieties include the sweet red Italian onion, Italian red onion, Creole onion, and red torpedo onion. They are beautifully blushed with red throughout the vegetable and are very attractive in salads and other dishes. Red onions are great for pickles and for grilling. Red onions also are perfect for raw eating due to their sweetness. They go well in salads with avocados and oranges. Red onions can be made a bit milder by marinating them in red wine vinegar.
Torpedo onions are long, oval onions with red flesh and brown papery skins. They are good for roasting and grilling.
Bermuda onions are the most commonly used large white onion. They are similar in shape and color to the Red onion. However, they are squatter in shape. They are shaped more like the onion domes of mosques or the Kremlin. Bermuda onions have a sweet mild flavor. They are popular for use in salads. Bermuda onions are available in the spring.
Cippoline onions are round, flat Italian onions that are about one to two inches in diameter. They are mild and sweet, and like all onions, they become even sweeter when cooked. Cippoline onions are among the more expensive varieties, but I think they are worth the price. They appear in stores in the summer. Cippoline onions are great for roasting and braising.
Yellow onions have a rich copper or golden brown colored skin. They are usually small in size and are the most pungent of all onions, but become sweet when cooked. Yellow onions can be used in almost any dish in which onions are used. They are a great all purpose onion and are inexpensive and readily available year round. Their skins can be used to flavor and color stock. Yellow onions turn a rich, dark brown when cooked and give French Onion Soup its tangy sweet flavor.
Spanish onions are a beautiful pale copper color; they are large and sweet. Spanish onions are the perfect size when you are cooking for a crowd, and cause less eye irritation than most other onions. Like their smaller cousin, the yellow onion, the skins of Spanish onions can be used to flavor and color stock for soups, sauces and gravy.
Sweet onions (Walla Walla, Maui, and Vidalia Onions) are extra sweet, low in sulfur, and are juicy. They are available fresh only. They don’t keep much longer than a week after harvesting. The most common variety of sweet onion is the Vidalia onion, which is named for its growing location in Georgia. The Walla Walla onion is named for its growing location in Washington. Other sweet onions include the Sweet Imperial and the Spring Sweet. Sweet onions are great in
salads and sandwiches. Since sweet onions have a lower sulphur content, they don’t bring tears to your eyes as much as do other onions.
White onions come in a wide variety of strengths, shapes and sizes; from tiny silvery ones which are great served with peas or in a creamy white sauce, to the large ones that are great in soups or stews. White onions have a golden color and sweet flavor when sauteed. Pearl onions are sweet and mild. They are tiny, about one inch in diameter. Pearl onions are often pickled or creamed.
Shallots have a coppery or pinkish skin and are the smaller than other members of the onion family. Shallots are shaped like small brown onions with papery brown skins. They have a more delicate, garlicky flavor than other cooking onions, and are a common ingredient in French sauces. They are good braised and roasted, and they dissolve easily into sauces. Many people find them too hot to eat raw. Shallots are available year-round.
Spring Onions, or Green onions, are onions that are harvested while their shoots are still young and green. Green onions are chopped and used for toppings on salads, baked potatoes, soup, and a wide variety of other culinary uses. The green onion and the scallion are typically used interchangeably, but they are actually two different varieties of green onions.
Scallions are great for garnishing. Whether they are cut and curled in ice water or sliced thinly in a sprinkle across the top of a sauce or grain dish they add just the right touch of onion and color.
Leeks are the sandiest members of the onion family. You will need to cut them lengthwise and carefully cleanse them of sand under running water. They have their own distinctive flavor which is often featured in soups and stews, and excellent in leek pie, or served in a creamy sauce. Leeks are an ancient food that was popular in Ancient Egypt as well as Europe and has been the emblem of Wales for centuries.
Spanish onions are similar to yellow onions, but are larger and a bit sweeter. They are commonly used for cooking. Spanish onions caramelize easily.
Buying Onions
Purchase onions with the papery skin on. The papery skin protects the onions and keeps them fresher longer.
Do not buy onions that have any sign of decay because the decay will spread to other onions.
Choose onions that are clean, well shaped, have no opening at the neck, and feature crisp, dry outer skins. Avoid onions that have an odor, are soft, or that have green or moldy blemishes, or have green sprouts showing at the top, indicating that the onion is past its prime.
Scallions should have crisp dark green tops, and firm white bottoms.
When buying sweet onions, look for ones that are light golden-brown in color, with a shiny tissue-thin skin and firm, tight, dry necks. (Ordinary storage onions are darker and have a thicker skin) When cut, sweet onions should have a creamy white interior. Avoid sweet onions that have soft spots or surface bruises.
Young onions are sweeter than old ones.
Storing Onions
There seems to be some disagreement over whether or not uncut onions should be refrigerated. Some experts recommend storing uncut onions in a well ventilated space at room temperature, away from heat and bright light, in a wire hanging basket or a perforated bowl with a raised base so that air can circulate underneath. Others say that onions can be refrigerated, especially in hot, humid weather with no loss of quality. No one is saying that you must refrigerate uncut onions, just that you can if you wish. You’re on your own with this one. Sorry.
The length of storage varies with the type of onion. Those that are more pungent in flavor, such as yellow onions, should keep for about a month if stored properly. They will keep longer than those with a sweeter taste, such as white onions. In hot humid weather the onions last only one to two weeks.
Green onions and scallions should be stored in a plastic bag in the refrigerator where they will keep for about one week. They should be used before they begin to soften. Leeks can also be stored in the refrigerator. Chives should be refrigerated wrapped in paper towels in a plastic bag and used within three or four days for the best flavor.
Store cut onions by placing in a sealed container; use them within a day or two since they tend to oxidize and lose their nutrient content quickly.
Cooked onions will best maintain their taste in an airtight container where they can be kept for a few days. They should never be placed in a metal storage container as this may cause them to discolor.
Do not store onions near potatoes. Potatoes give off moisture and a gas that causes onions to spoil quicker.
Although peeled and chopped onions can be frozen (without first being blanched), this process will cause them to lose some of their flavor. To freeze chopped onions, put them on a cookie sheet and place them in the freezer. When frozen, place in freezer containers or bags. To freeze whole onions, peel, wash, core and freeze in a freezer-proof container or bag. Frozen onions will keep for about a year. Frozen onions and chives can be added to any dish while still frozen. Frozen onions lose their crispness and can be used only for cooking.
Using Onions
When cooking onions, always cook them over low or medium heat, since they become bitter when cooked at high temperatures.
When cooking sweet onions, cook them slowly over low heat. The high sugar content makes them burn easily. Sweet onions brown well in the microwave. Place 1 cup of sliced sweet onions with 2 tablespoons vegan margarine in an uncovered dish in the microwave. Heat for 15 minutes on high.
To roast onions, bake whole, unpeeled onions at 400 degrees F. until tender (test for tenderness by piercing with a fork), about 1 hour. Cut in half lengthwise, and serve hot in their skins, topped with vegan margarine, salt, and ground black pepper.
To grill onions, peel large onions, cut them in half or into ½ inch thick slices. Poke small, soaked bamboo skewers through the halves or slices in two directions (so the onions won’t come apart). Brush or spray generously with oil, and lightly sprinkle with salt and pepper. Grill over a medium-hot fire until soft and browned, about 5 minutes per side for slices, and about 8 minutes per side for halves.
When sauteing onions and garlic together, saute the onions first, for ½ of their cooking time, to prevent over-cooking the garlic. Over-cooked garlic will make the dish bitter.
Onions become sweeter when they are cooked. Also, cooking onions with oregano causes onions to gain some sweetness.
Onions go well with olive oil, rosemary, basil, thyme, sage, bay, clove, cinnamon, chile, vinegar, sugar, and tomatoes.
An average medium yellow or white onion weighs between 4 and 6 ounces and yields about 1 cup sliced or chopped. As a vegetable, allow 1 pound of onions for three or four servings.
To get the most health benefits from onions, as from garlic, let them sit for 10 minutes before cooking. Health promoting chemical compounds in onions, like those in garlic, are separated by cell walls. As with garlic, when the onion is sliced the cell walls are broken and the compounds are released and combine to form an even more powerful compound. Letting cut onion or garlic sit before cooking allows these new chemical compounds to develop.
The flavonoids in onion tend to be more concentrated in the outer layers of the flesh. To maximize your health benefits, peel off as little of the fleshy, edible portion as possible when removing the onion's outermost paper layer. Even a small amount of "overpeeling" can result in unwanted loss of flavonoids. For example, a red onion can lose about 20% of its quercetin and almost 75% of its anthocyanins if it is "overpeeled."
Red or purple onions to be eaten raw can be immersed in a bowl of ice water for 20 minutes before adding to a dish. This will reduce the sharp taste.
When chopping onions, leave the root tip attached. It will act like a paper clip and keep the onion intact.
Caramelizing of onions occurs when prolonged heat causes the sugars in the onions to brown the onion. As onions are browned, the sugars and proteins change and become a deep brown color. The onions caramelize and the flavor intensifies. Sprinkling onions with brown sugar will speed caramelization.
When cooked, onions will turn a creamy white from the chemical "anthocyanin." If this chemical comes in contact with aluminum or iron pots, the onion will turn brown. Carbon-steel knives can cause the same reaction and turn the onion brown.
Slice onions just before you use them. Cut onions will turn bitter when exposed to air for too long. You can also rinse cut onions in water and store them in an airtight glass jar filled with ice water. Stored this way, cut onions will keep their fresh flavor for 3 to 4 hours.
A wet onion is easier to peel than a dry one.
Save onion trimmings, including the papery brown skin and add to soup stock for flavor and golden color. Store in a well-sealed plastic zipper-lock freezer bag in your freezer.
To remove the smell of onions or garlic from your hands, rub your hands with the bowl of a stainless steel spoon or other stainless steel utensil, under warm, running water. You can buy a device made for this purpose in kitchen shops. It looks like a bar of stainless steel soap. The smell of onions can be removed from utensils and cutting boards with a strong solution of salt water or a small amount of white vinegar, a paste of baking soda and water, or a slice of fresh lemon rubbed on the surface. To remove the smell of onions from your breath, eat several sprigs of vinegar or salt-dipped parsley, or plain parsley, or rinse your mouth with equal parts water and lemon juice. You can also chew on fennel seeds or coffee beans.
Teary Eyes
If cutting onions irritates your eyes, there are a few tricks that you can use to prevent this:
Use a very sharp knife.
Always cut the onions while standing so that your eyes will be as far away from the onion as possible.
Chill the onions for an hour or so before cutting.
Cut onions under cold, running water. is a method that is often used to cut back on eye irritation, but it's a method we view as a second-best choice since some of the nutrients found in onion can be lost into the flow of water.
Other methods that some people find helpful are placing a balled-up piece of white bread on the tip of the knife to absorb the fumes, chewing gum, or lighting a candle.
Consider cutting onions by an open window. Or wearing glasses or goggles.
Some species of onions will cause more irritation than others.
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A Few Quick Serving Ideas
Combine chopped onions, tomatoes, avocado, and jalapeno for an all-in-one guacamole salsa dip.
To perk up plain rice, top with green onions (scallions) and sesame seeds.
Enjoy a classic Italian salad--sliced onions, tomatoes, and vegan “mozzarella cheese” drizzled with olive oil.
Healthy Sautéed Onions
The traditional way of sautéing onions until brown (caramelizing) destroys many of their health benefits. Healthy Sautéing brings out their sweet flavor and preserves the maximum number of nutrients. Healthy Sauteed chopped onions can enhance the flavor or almost any vegetable dish.
Ingredients:
1 medium onion, thinly sliced
2 TBS + 2 TBS low-sodium vegetable broth
3 TBS extra virgin olive oil
sea salt and pepper to taste
Directions:
1. Slice onions and let them sit for at least 10 minutes to enhance their health-promoting benefits.
2. Heat 2 TBS broth over medium heat in a stainless steel skillet.
3. When broth begins to steam, add onions and cover for 3 minutes. The onions will release a small amount of liquid. Uncover, add another 2 TBS broth and continue to stir for 4 minutes, leaving the lid off.
4. Remove from heat when onions become translucent, about 7 minutes, depending on the thickness of the slices. If you would like your onions more tender, cook for 2 to 3 more minutes, uncovered, and stir frequently.
5. Transfer to a bowl. For the best flavor toss onions with olive oil and add salt and pepper to taste while they are still hot.
Balsamic Roasted Onions
Adapted from Super Foods Health Style, by Steven G. Pratt, M.D, page 297
8 medium onions cut into 6 wedges each
¼ cup balsamic vinegar
1 tablespoon agave nectar
Freshly ground black pepper
1 tablespoon extra virgin olive oil
Put the onion wedges in a bowl of ice water and soak for about two hours. Drain in a colander for about two minutes.
Preheat the oven to 400 degrees F. Arrange the onions on an oiled baking dish.
Whisk the vinegar and agave together, and season with pepper. Pour over the onions, tossing gently to coat.
Drizzle the onions with olive oil.
Cover with foil and bake for 25 minutes. Uncover and bake for an additional 45 minutes, or until tender.
Recipes Using Onions
Sources of Information:
Grandmother's Food Secrets, by Dr. Myles H. Bader, published by Mylette Enterprises, LLC, Las Vegas NV 89102
Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale
Foods that Harm, Foods that Heal, an A to Z Guide to Safe and Healthy Eating, Published by the Readers digest Association, Inc., 1997
101 Foods That Could Save Your Life, by David Grotto, RD, LDN, published 2007 by Bantam Books
Professional Vegetarian Cooking, by Ken Bergeron, published by John Wiley and Sons, Inc.
Super Foods Health Style, by Steven G. Pratt, M.D., and Kathy Matthews, published 2006 by Harper Collins Publishers.
