Onions
mm! Few things smell better
than the savory scent of onions when they're cooking. Onions are one of a cook's
most versatile seasonings, so it's good to know that they offer lots of health benefits, too.
Onion-family foods contain sulfur compounds called allyl sulfides
that may help prevent the growth of certain cancerous tumors. The sulfides also
help boost our immune systems and help reduce cholesterol and make the blood
less sticky, thereby reducing the risk of stroke and heart attack. Quercetin,
another phytonutrient found in onions, has anti-oxidant, anti-cancer, and
anti-inflammatory activity. Other plant compounds called saponins may help
lower blood cholesterol and fight cancer. Onions contain fewer than 30 calories
per half cup, at least 1 gram of fiber, and some vitamin C.
Brown, white, pearl, and red onions, scallions, shallots, leeks,
and garlic are all members of the onion family. Onions fall into two categories:
fresh and dried.
Fresh onions have soft flesh and a mild, sweet flavor-great for
eating raw. Scallions and leeks (available year round), Vidalia, and Maui onions
(available in the spring) are shipped to the supermarket right after they are
harvested. Look for moist, thin scallions and leeks without wilted green tops,
and unblemished, firm Vidalias and Mauis. Store in a perforated plastic bag in
the crisper and use within a few days. To prep scallions, rinse and trim off the
roots. Leeks hold a lot of dirt deep inside, so clean them well. Trim the leaves
and roots. Starting one inch above the roots, cut the leek lengthwise. Rinse
under cold water and run your thumb across the greenish end to fan open the
layers.
Dried onions are also called storage onions. After harvest, they
are air-dried ("cured") and stored for several months. They have a dry, papery
outer layer and firm flesh. The flavor of a dried onion is more concentrated and
sharp than that of a fresh onion. The ubiquitous yellow, white and red onions,
garlic, and shallots are all storage onions. Select those that are firm, unblemished,
dry, and free of green sprouts. Do not store them in the refrigerator or under a
sink, since moisture will cause them to spoil quickly. They do best in a cool, dry
place where there is good air circulation.
To prevent tears when cutting onions, first chill for 30 minutes,
peel under cold running water, then use a very sharp knife to cut off the stem. To
dice, halve vertically from pole to pole, lay the cut side down, make several parallel
cuts up to, but not through, the root, turn and slice perpendicular to the last cuts.
Discard the root. To peel garlic and shallot cloves, place on a cutting board and
use the side of a large heavy knife to press down on the clove until the skin bursts.
This month, try my recipes for
Butternut Squash Soup,
Green
Beans with Carmelized Shallots, and
Savory Stuffing.
customer at Dana Point has
asked me to make-over mashed potatoes since potatoes in time for Thanksgiving.
These are still light and creamy, but totally guilt-free. You could use regular soy
milk instead of the evaporated milk, but the result will be a little denser. This
new recipe has half the calories, 10 grams less fat, and 8 grams less saturated
fat than the original.