Onions

Onions may make you cry, but there is an upside to those tears. The same substances that give onions their pungency are believed to help fight cancer.

A recent study from the National Cancer Institute found that individuals who ate the most allium vegetables (onions, scallions, garlic, chives and leeks) had a nearly 50 percent lower cancer risk than those who ate the least. Some laboratory studies have shown that the natural substances in these vegetables have anti-tumor effects. Other studies link the vegetables with a lower risk of cancer of the colon, stomach, prostate, esophagus, breast and endometrium (lining of the uterus).

Onions, an underground bulb related to the lily, are prized in most cultures for the flavor and piquancy they add to a wide variety of dishes. Because onions are available year round, they can be used in many dishes in all seasons.

Onions come in many sizes, shapes and flavors. Mild-flavored onions include the white or yellow Bermuda onion, yellow Spanish onion, red onion and pearl onion. The stronger-flavored globe onion can have a yellow, red, or white skin. Special varieties include the sweet Vidalia onion from Georgia.

When buying onions, choose those that are heavy for their size, with papery, dry skin and no scent or moistness. Strong-smelling onions have probably been bruised. Also, avoid onions that have started to sprout, as they are well past their prime.

Article Source: AICR

Recipes:
Don't forget to check out the French Onion Soup in the Soup Recipes!

Fall Sweet Onion Saute
Ingredients
One pound (about four links) fully cooked sausage of choice, cut on the diagonal in 1/2-inch slices
3 tablespoons olive oil, divided
One pound sweet potatoes (yam variety), peeled and julienned
One pound onions, cut in 1-inch wedges, then separated
Two stalks of celery, sliced thinly on the diagonal
1 green pepper, julienned
Three cloves of garlic, chopped finely
Salt, as needed
2 tablespoons chopped fresh marjoram or fresh oregano or 2 teaspoons dried
1/2 teaspoon sugar
1/2 tablespoon red wine vinegar
3 cups hot, cooked pasta, rice or polenta

Directions
Saute sausage in 1-tablespoon oil until lightly browned. Remove from pan; reserve on paper towel. In the same pan, heat remaining 2 tablespoons oil; sauté sweet potato until tender-crisp and lightly browned. Stir in remaining vegetables and 1-teaspoon salt; sauté until tender. Return reserved sausage to pan. Stir in marjoram or oregano and sugar. Add more salt if necessary; lightly season with freshly ground black pepper. Remove from heat; stir in vinegar. Serve with pasta, rice or polenta.
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Pickled Red Onion
Ingredients:
One medium red onion, six to eight ounces
3/4 cup water
1/4 cup red wine vinegar
1 tablespoon sugar
1 teaspoon kosher salt
Two bay leaves
One cinnamon stick
One whole clove
Three whole allspice
Pinch of ground nutmeg
One sprig of thyme
15 peppercorns
One star anise

Directions:
Thinly slice onion into rings and placed in non-corrosive container. Mix water, vinegar, the sugar and salt in non-corrosive saucepan.
Wrap remaining ingredients in piece of cheesecloth and tie with string. Place cheesecloth bag in liquid and bring to boil, then simmer five minutes.
Immediately pour mixture over onions and cover. Let sit at room temperature for 45 minutes and cover and refrigerate over night.
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Orange and Onion Salad
Ingredients:
One had Boston lettuce, separated into leaves
One medium red onion, thinly sliced into rings
One can (11 ounces) mandarin oranges, drained
Fat free salad dressing of your choice

Directions:
Arrange lettuce, onion and oranges on salad plates. Serve with dressing of your choice.
Recipe makes nine servings.
Nutritional information per serving:
Calories: 30
Total Fat: trace
Calories from fat: 3-percent
Saturated Fat: trace
Cholesterol: 0
Sodium: 5mg
Carbohydrate: 7g
Protein: 1g
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Potato Onion Supreme
Ingredients:
Eight medium potatoes (2-1/2 pounds), peeled
2 large sweet onions, sliced
1/4 cup water
2 tablespoons low-sodium chicken bouillon granules
2 cups (16 ounces) light sour cream
2 cups (8 ounces) shredded reduced-fat cheddar cheese
Paprika
Additional onion rings and chopped fresh parsley, optional

Directions:
Cook potatoes; slice ¼-inch thick. Set aside. In a saucepan, combine onions, water and bouillon; bring to a boil. Reduce heat; simmer for five to seven minutes or until onions are tender. Drain and set aside. Combine sour cream and cheese. In a 2-1/2 quart baking dish coated with nonstick cooking spray, layer half the potatoes, onions and cheese mixture. Repeat layers. Sprinkle with paprika. Bake, uncovered, at 350-degrees for 20 minutes or until heated through. Garnish with onion rings and parsley if desired.
Recipe makes eight servings.
Nutrition information per 1/8th serving:
Calories: 292
Total Fat: 10g
Calories from fat: 30-percent
Saturated Fat: 7g
Cholesterol: 39mg
Sodium: 267mg
Protein: 16g
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Onion Herb Bread
Ingredients:
One package (1/4 ounce) active dry yeast
1/2 cup warm water (110 to 115 degrees)
1/2 cup warm skim milk (11- to 115-degrees)
1 tablespoon margarine
1 tablespoon sugar
1 teaspoon dried rosemary, crushed
1/2 teaspoon salt
1/2 teaspoon dill weed
1/2 teaspoon garlic powder
1/4 cup finely chopped onion
2-1/4 cup all-purpose flour, divided

Directions:
In a mixing bowl, dissolve yeast in water. Add milk, margarine, sugar, rosemary, salt, dill, garlic powder, onion and 1 cup of flour. Beat until smooth, about one minute. Add the remaining flour and stir for about one minute. Place in a bowl coated with nonstick cooking spray. Cover and let rise in a warm place until doubled, about 30 minutes. Stir down raised batter using 25 strokes. Spread into an 8 x 4 x 2-inch loaf pan coated with nonstick cooking spray. Cover and let rise in a warm place until almost doubled, about 15 minutes. Bake at 375-degrees for 40 to 45 minutes. Remove from pan; serve warm.
Recipe makes one loaf, or 14 slices.
Nutritional information per slice:
Calories: 90
Total Fat: 1g
Calories from Fat: 10-percent
Saturated Fat: trace
Cholesterol: trace
Sodium: 92mg
Carbohydrate: 17gm
Protein: 3g
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Cheesy Onion Burger Buns
Ingredients:
5-3/4 to 6-3/4 cups flour
3 tablespoons sugar
1-1/2 teaspoons salt
Two packages (1/4 ounce each) active dry yeast
2 tablespoons margarine, softened
2 cups hot water (120 to 130-degrees)
1-1/2 cups shredded reduced-fat cheddar cheese
1/4 cup minced onion

Directions:
In a large mincing bowl, combine 2 cups flour, sugar, salt, yeast and margarine. Gradually add hot water. With electric mixer, beat two minutes on medium speed. Add 1 cup flour and mix on high speed two minutes. Stir in cheese, onion and enough of the remaining flour to form a soft dough. Turn onto a floured surface; knead until smooth and elastic, about six to eight minutes. Place dough in a bowl coated with nonstick place until doubled, about one hour. Punch dough down and turn onto a floured surface. Divide dough into 20 equal pieces; shape into smooth balls and place on baking sheets coated with nonstick cooking spray. Cover and let rise in a warm place until doubled in size, about 45 minutes. Bake at 400-degrees for 15 to 20 minutes. Remove from the pans and cool on wire racks.
Recipe makes 20 hamburger buns.
Nutrition information per bun:
Calories: 172
Total Fat: 2g
Calories from Fat: 14-percent
Saturated Fat: 1g
Cholesterol: 5mg
Sodium: 292mg
Carbohydrate: 30g
Protein: 6g
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Onion Prose:

"Onion skins very thin,
Mild winter coming in.
Onion skins very tough,
Coming winter very rough."
-old English rhyme

"Life is like an onion.
You peel it off one layer at a time;
And sometimes you weep."
-Carl Sandburg, American poet

"For this is every cook's opinion,
No savoury dish without an onion;
But lest your kissing should be spoiled,
Your onions should be thoroughly boiled."
-Jonathon Swift, Irish satirist

See also:
Beneficial Byte: Onions
Good Eats: Onions