Getting the Most Out of the Onion Family

Onions, along with all of their cousins such as garlic, belong to the Allium family of plants. Onions are great for anyone wishing to include cholesterol-lowering foods in their diet. In addition, white onions in particular have been shown to actually raise the good HDL cholesterol levels. Onions, including garlic, are also believed to have antibacterial and antifungal properties, which can help to reduce the risk of stomach cancer. With all of the health benefits associated with the Allium family, you will definitely want to include them as a regular part of your diet. You will also want to get the most out of these tasty foods.

Onions
Use the skins in stocks and soups to add extra flavor. (You will, of course, be straining these out after cooking.) Sauté onions until translucent to use in any variety of dishes, such as meat, vegetables, soups, stews, and chili.

Tip: To get your onions to release moisture and extra flavor, add a pinch or two of kosher salt to them while they are cooking.) You can also roast whole, unpeeled onions to use as an accompaniment to any meat dish. Just wrap in aluminum foil and bake at 350 degrees Fahrenheit for one hour. (You can also place them on your grill.) Roasting and grilling brings out the sweetness in onions.

Tip: To stop the tears when peeling onions, hold the peeled onion under cold running water for a moment. You can also store your onions in the refrigerator in a paper bag -- never plastic -- for tear-free peeling.

Garlic
Never refrigerate garlic. Instead store in a cool, well-ventilated place. To peel, lay the broad side of a chef's knife on a clove of garlic. Use the heel of your hand to crush the garlic clove. The peel will come right off, and you can then roughly chop or mince as desired. Do not allow garlic to burn when sautéing, because it will taste bitter. You can also roast garlic for a sweet, nutty flavor. Just bake whole, unpeeled cloves in a 350-degree Fahrenheit oven for 15-30 minutes, stirring occasionally. When done, peel and mash to use in bread, pasta, sauces, marinades, and more.

Shallots
Shallots do not have as strong a flavor as your regular onions. They also have garlic-like cloves and can be treated just as you would garlic.

Leeks
Leeks have a mild, almost sweet flavor. I love using them in salads or in dishes in which I want a milder onion flavor. When buying leeks, look for firm white stalks with tops that are fresh and green. Do not purchase leeks with split bulbs, as these can be tough. Leeks are typically grown in sandy soil; therefore, they can contain lots of grit in their stalks and bulbs. Clean them well by cutting off the end of the root and the green leaves. Cut the remainder lengthwise and rinse well, fanning out the sections, under cold running water. Leeks are excellent raw or lightly braised.

Chives
Most of us think of chives as just an herb to be used mainly as a garnish; however, this member of the onion family can add a lot of flavor to any dish. Though not as strong medicinally as other members of the Allium family (except in large quantities), they, nevertheless, can still impart some of the benefits. Chop the green leaves to use in potatoes and other vegetable dishes, meat dishes, soups, and stews. Chives have a mild onion-y flavor and compliment most dishes. You might also want to try garlic chives, which have flatter and slightly wider leaves than regular chives. Garlic chives do, by the way, have a garlic flavor. If you grow your own chives, which are very easy-to-grow perennials, be sure to use the flowers in your dishes. The blooms have the same flavors as the chives and can make dishes, especially salads, look quite pretty.

Even if you do not like the strong flavor of some onions, you might want to try some of the milder varieties, such as leeks and shallots. You might also want to try some mild, sweet pearl onions. Whatever you do, though, do try to include more onions in your healthy diet.

References:

Kowalchik, Claire, and William H. Hylton, eds. Rodale's Illustrated Encyclopedia of Herbs. Emmaus, PA: Rodale Press, 1998.

Rogers, Jean, ed. The Healing Foods Cookbook. Emmaus, PA: Rodale Press, 1991.