Harvest of the Month: Onions
This month, we unfold the benefits of onions one layer at a time and share some delicious ways to include more of this healthy vegetable in our lives. Just be aware that we may shed a few tears along the way.
Aside from giving your meals a flavor boost, onions have nutrients down to the core. Each layer is abundant with anti-inflammatory properties, vitamins and nutrients. Onions can help support your immune system, digestive health, bone health and heart health. Some evidence even shows that onions may reduce the risk of certain cancers because they contain a powerful antioxidant!
When you’re at the grocery store, pick onions that are firm without soft spots or bruises. Onions will typically last up to three months, if they’re stored in a mesh bag in a cool, dark place that is about 45-50 degrees. In the pantry, onions should last for about seven weeks (provided they are kept dry in a ventilated bag). Once you cut into an onion, it will keep fresh in the fridge for about one week.
Onions have a strong flavor that might seem overpowering to some kids. You can make the presence of onions in meals more subtle by chopping them into small pieces and simmering them in a skillet over the stovetop until they become translucent.
Try out these recipes!
Onion tends to stand out less when added to meals that have other spices and vegetables, such as chicken noodle soup, tacos, chicken teriyaki, and quesadillas. Different varieties of onions have different flavors, so if your kid doesn’t enjoy one type of onion (for example, red onion), you might want to try another type (for example, yellow onion).
Be prepared to shed some tears though! Cutting into onions releases a gas called propanethial S-oxide that makes our eyes water. But before we cry about it, here are a few tricks to help prevent the tears:
- Freeze the onion for about 15 minutes before cutting into it
- Wear tight-fitting goggles
- Use a sharp knife such as a chef’s knife or santoku knife