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Onion Health Benefits

Onions are chock-full of healthy nutrients and plant chemicals, phytochemicals, that promote health and fight disease. One specific phytochemical group are polyphenols which contain a sub-group known as flavonoids. A specific flavonoid, quercetin, is among the most widely occurring polyphenols in nature.

Onion is known to have the highest quantity of quercetin. Quercetin has anti-oxidative, anti-inflammatory, anti-carcinogenic, anti-diabetic, and anti-viral properties. The molecule can cross the blood-brain barrier, (BBB) to protect against neurodegenerative diseases.

Onions and other members of the allium family (bulbous plant that includes onion and its relatives), such as leeks, shallots and scallions, may protect against the development of high blood pressure, heart disease, high cholesterol and other conditions. Red and yellow onions have the highest flavonoid content.

Idea: Pickle them. Very thinly slice 1 red onion with a mandolin. Place them in a mason jar. Set aside. In a small saucepan, whisk together 3/4 cup organic apple cider vinegar, 1/4 cup water, 1 tsp sea salt and 1 – 2 TB honey or sugar. Cook over medium-high heat until mixture reaches a simmer. Pour the mixture over the onions, screw on the lid and shake to coat the onions. Let marinate for 30 minutes, occasionally pushing the onions down into the liquid with the back of a spoon.

Delicate Herbs Dictionary

Herbs and spices are a true goldmine. So versatile, exciting and healthy. Many herbs offer anti-inflammatory, anti-septic, anti-cancer and antioxidant benefits. Herbs contain plant chemicals that promote heart health. Get started today adding delicate flavor with these milder herbs. Add to your recipes in the final minutes of cooking. Consider snipping into tiny pieces with sharp scissors.

  • Chervil – often used in French cuisine, along with tarragon, parsley and chives, aka ‘Fines Herbes.’ Has a subtle parsley/licorice flavor. Resembles carrot top leaves. Can be used at the end of cooking process or in cold food prep. Great with string beans, green salads and tomatoes as well as soups, fish and meat dishes.
  • Chives – Has a light onion, mild garlic flavor. Particularly easy to snip with scissors. Add to seafood dishes, eggs and omelets, green beans, tomatoes, potatoes and salads.
  • Dill – Particularly delicate flavor. Use leaves on fish and seafood dishes, and with vegetables, including cucumbers, green beans, potatoes and potato salad, tomatoes and beets. This feathery herb is delicious in tzatziki sauce.
  • Mint – Refreshing, bright, slightly sweet taste. Comes other varieties: spearmint, orange/apple/lemon and peppermint. Use in dessert recipes, beverages (such as iced tea and cocktails) and salads, including grain and veggie salads (tabbouleh). Goes well with lamb and other veggies including corn and potatoes, string beans, eggplant and tomatoes.
  • Parsley, – Subtle flavor, faintly herbal. There are 2 main types, flat-leafed and curly (also known as Italian parsley). The flavor is generally better in the flat-leafed variety. Works well in tomato sauces, salads and salad dressings, nearly all vegetables, widely used as a garnish, in marinades, seafood, meat, egg and seafood dishes.