ONIONS: MAKE THEM PART OF YOUR DIET

Here’s some quick and easy ideas to incorporate the onions into your diet! 

A few slivers of sliced onion on a tossed salad are a good thing–but probably not enough to provide you with the cancer-related onion benefits.  Nonetheless, consuming an onion a day is easy when done the right way. Simply adding these tangy vegetables in a few strategic places throughout your meals can help you take advantage of the nutrients stored in its many layers.

Here are a few easy ideas to incorporate onions into your diet:

Try to include at least 1 whole onion (medium size) in your recipes:

  • Chop 4 tomatoes, ½ onion, 1 garlic clove, lime juice and 1 seeded jalapeno into a food processor for a quick and easy salsa.
  • Slice onions and cook for 8 minutes in a skillet until golden brown. Place onions on top of burgers or sandwiches.
  • Make an easy brown rice pilaf by topping with thinly chopped scallions and toasted Pinenuts.
  • Add onion wedges to any roasted vegetable dish and cook. Get the flavor of the onions while reaping their health benefits.

Several servings of onion each week are sufficient to statistically lower your risk of some types of cancer. For colorectal, laryngeal, and ovarian cancer, between 1-7 servings of onion has been shown to provide risk reduction. But for decreased risk of oral and esophageal cancer, you’ll need to consume one onion serving per day (approximately 1/2 cup)

Storage Tips

  1. Store onions in a cool, dry, dark, well-ventilated place. (Light can cause the onions to become bitter.)
  2. Onions absorb moisture easily, so avoid storing them in damp places.
  3. Do not store whole onions in the refrigerator or in plastic bags—lack of air circulation will cause them to spoil, as will storing them near potatoes, which give off moisture and gas that can cause onions to spoil quickly.
  4. Scallions and chives have a higher water content, bruise more easily and have a shorter shelf life—store them in the refrigerator.

Here are some healthy onion dishes that you can whip up, which taste great and are easy to make! 

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