Hi! New here? Previous newsletters to check out: All Things Broth, Fever as a Child's Friend + Remedies,
5 Easy Changes for a Healthier 2021, or def yum - Easiest Homemade Bread.
Tips for getting picky people to eat onions:
Chop onions finely, or grate them.
Keep doing it.
Yeeeaaaars ago, one of my children complained they didn't like onions. So I replied as sympathetically as I could, "Oh, I'm so sorry," and kept adding onions to every meal. No one has gone hungry and almost every meal begins with an onion. Last night's dinner I found onions picked to the side of a plate. However, I'm sure more than one piece of onion found its way down the hatch. Rarely have I been accused of being too compassionate (if ever).
Most meals in my kitchen begin with an onion + garlic. They add flavor and are inexpensive. They keep forever without refrigeration. On the nutrient side, brightly colored produce usually claims fame for vitamins and minerals. Yet the humble onion contains vitamin C, manganese and powerful flavonoids with antibiotic effects. The flavonoids, also known as sulfur compounds, may protect against cancer and are the real star.
Sulfur is the third most abundant element in your body. The body needs sulfur to build and repair DNA + protect cells from damage. Sulfur also assists the body to metabolize food and contributes to the health of your skin, tendons, and ligaments. If you don't like onions, take an epsom salt bath regularly. The chemical name for epsom salt is magnesium SULFATE.
Sulfur is found in three supplements frequently used to relieve joint pain and inflammation: glucosamine sulfate, chondroitin sulfate, and methylsulfonylmethane, (which you may recognize as MSM). Some natural health practitioners believe these may also improve the quality of skin, fingernails, and other tissues.
In the gut, onions are among the main dietary sources of fructans also known as prebiotic fibers. (Reminder: prebiotics feed the probiotics.)
There are many studies that claim onions and garlic can lower blood pressure and even cholesterol. Quercetin is the anti-inflammatory, antioxidant, and analgesic compound in onions which is linked to reducing the risk of developing heart disease and certain types of cancers. Quercetin is also a potential treatment for severe inflammation in patients with COVID-19.
Increased Bone Density
A study in women (50+ years old) found that regular onion consumption is linked to increased bone density. In addition, women who consume onions most frequently may decrease their risk of hip fracture by more than 20% versus those who never consume onions. Mature ladies: order the French Onion Soup.
<<This newsletter is beginning to sound a bit like the dad in My Big Fat Greek Wedding, who thought every ailment could be cured with Windex.>>
Another layer to the onion argument: what if you're sure onions and garlic cause bloating, gas & stomach pain?
A temporary FODMAP diet could be for you. FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols. Onions and garlic are high in FODMAPs. These are short-chain carbohydrates like sugars and fibers that are, for some people, poorly absorbed by the small intestine. Even garlic and onion powder may cause reactions. A low-FODMAP diet is not for everyone. Unless you have been diagnosed with IBS, research suggests the diet could do more harm than good. Read more here.
Moral of This Story
Eat your onions. Eat them often. Cooked, raw or fermented... green, red, yellow or white, in soup, tacos, quiche, on pizza or burgers, in casseroles, on salads...just eat them. By faith buy a bag this week and challenge yourself to use them all.
Do we need to buy organic onions?
Onions make the Clean 15 list from the Environmental Working Group. Meaning, conventional onions are not highly sprayed with chemicals. However, it's been my experience that organic onions don't cost much more so when it's convenient and available, I buy organic onions. We vote with our fork and dollars. I like sending messages to grocery stores and farmers that I want chemical free, nutrient rich veggies.
Ever caramelize onions? Theoretically you could use them all week. They never last long at my house. I've even served caramelized onions as a side dish. Usually after making said onions I want to eat them all in one fell swoop.
How to Caramelize Onions
In a deep pan or stockpot on medium-high heat, saute 2-3 pounds of onions sprinkled with sea salt in a half stick of butter for about 20 minutes, stirring occasionally so it doesn’t stick or brown too much in one place. Turn the heat to low and stir less frequently, cooking maybe up to an hour, until the onions turn a rich golden brown color. If they start sticking once the heat is turned to low, add a tablespoon of butter at a time. Caramelizing onions can be a passive activity in the kitchen while you putter or clean, especially on low heat.
Psst: you caramelize up to 10 pounds at once in a slow cooker!!
I've posted in Instagram stories how I cut an onion to make it fast, easy and usually tear free (if you have a sharp knife.) It's about 3 years old so maybe it's time I made a new one. If onions make you cry, here's a great article.
Food can be medicine,
Julie
PS - Share this newsletter with an onion-averse friend. Maybe their skin is thin and we can win them over.