Vegetable of the Month

The onion is believed to have originated in Asia, though it is likely that onions may have been growing wild on every continent. Dating back to 3500 BC, onions were one of the few foods that did not spoil during the winter months. Our ancestors must have recognized the vegetable's durability and began growing onions for food.

The onion became more than just food after arriving in Egypt. The ancient Egyptians worshipped the onion, believing that its spherical shape and concentric rings symbolized eternity. Of all the vegetables that had their images created from precious metals by Egyptian artists, only the onion was made out of gold.
Today, onions are used in a variety of dishes and rank sixth among the world's leading vegetable crops. Onions are low in calories and in most nutrients (however, green onions are a good source of Vitamin A.)

Onions not only provide flavor; they also provide health-promoting phytochemicals as well as nutrients. Onions contain quercetin, a flavonoid (one category of antioxidant compounds), and allium.

Selection

Most onions are sold loose by the pound, although some types are sold in bags or small boxes. Look for onions that feel dry and solid all over, with no soft spots or sprouts. The neck should be tightly closed and the outer skin should have a crackly feel and a shiny appearance. Onions should smell mild, even if their flavor is not. Avoid selecting onions with green areas or dark patches.

Storage

Onions should be kept in a cool, dry open space away from bright light. Onions do best in an area that allows for air circulation. Because onions absorb moisture, do not store onions below the sink. Also, do not place onions near potatoes because potatoes give off moisture and produce a gas that causes onions to spoil more quickly. Spring/summer onions usually store for about two weeks and storage onions for about three to four weeks.

Varieties

Onions came in a variety of sizes, colors and shapes. They are often broken down into three categories: spring/summer, storage, and pearl onions. Spring/summer onions are grown primarily from fall to spring in warm weather areas and have a soft flesh and a mild or sweet taste. These varieties are generally shipped right after harvesting. Storage onions have a firm flesh, dry, crackly outer skins and have a pungent flavor. After a brief period of drying, these onions are stored for several months before shipping. Pearl onions are often called white onions and are densely planted to make the onions smaller. There are no nutritional differences among these onion types.

Onions also come in three colors — yellow, red, and white. Approximately 88 percent of the onion crop is devoted to yellow onion production, with about 7 percent red onions and 5 percent white onions.

Yellow onions are full-flavored and are a reliable standby for cooking almost anything. Yellow onions turn a rich, dark brown when cooked and give French Onion Soup its tangy sweet flavor. The red onion, with its wonderful color, is a good choice for fresh uses or in grilling and char-broiling. White onions are the traditional onion used in classic Mexican cuisine. They have a golden color and sweet flavor when sautéed.
Below are some onion varieties:

Preparation

Onions may be eaten raw or cooked. Onions should be peeled before preparing, except when baking. Onions may be boiled, braised, baked, microwaved, or sautéed.

Onion Trivia

• According to an old English Rhyme, the thickness of an onion skin can help predict the severity of the winter. Thin skins mean a mild winter is coming while thick skins indicate a rough winter ahead.
• If you eat onions you can get rid of onion breath by eating parsley.
• Americans eat 18.8 pounds of fresh and storage type onions on average each year.

Recipes

Baked Onions
Serves 4, each serving equals two 5 A Day servings
This is an official 5 a day recipe (www.5aday.gov)

Ingredients

4 medium sweet onions
¾ cup water
¼ cup balsamic vinegar
2 tsp arrowroot or cornstarch
2 tbsp water

Preheat oven to 350° F. Peel the onions. Place them side by side into a small casserole. Pour the water and balsamic vinegar over and around the onions, and bake for 2 hours. When softened, thicken remaining juices with arrowroot or cornstarch mixture. Serve onions with the sauce.

Nutritional analysis per serving: Calories 74, Fat 0g, Cholesterol 0mg, Fiber 3g, Sodium 9mg.

Onion Salsa Salad
Serves 6, each serving is equal to one 5 A Day serving
This is an official 5 a day recipe (provided by Plantation Produce Co.)

Ingredients

1 cup diced onions
1 small can diced pimento
½ cup green onion
¼ cup chopped jalapeno (optional)
8 oz black eye peas
1 cup bell peppers, diced
1 oz chopped garlic
¼ cup Italian dressing
salt and pepper to taste

Combine all items. Let marinate overnight for best flavor. Serve as a side dish or as an appetizer with low fat crackers.

Nutritional analysis per serving: Calories 198, Fat 5g, Calories from Fat 25%, Cholesterol 0mg, Fiber 11g, Sodium 87mg.

Sweet Onion-Pineapple Salsa
Serves 5 (1/2 cup servings each)
Each serving is equal to one 5 A Day serving (www.5aday.gov)

Ingredients

½ cup chopped sweet onion
2 cups pineapple
½ cup diced red bell pepper
1 tbsp chopped cilantro
1 tbsp chopped jalapeno
1 tbsp lime juice

Combine all ingredients, stirring until blended.

Nutritional analysis per serving: Calories 41, Fat 0g, Cholesterol 0mg, Fiber 1g, Sodium 2mg.

Chick-Peas with Sun-Dried Tomatoes
Serves 4, each serving equals one 5 A Day serving

Ingredients

red onion, small, sliced crosswise and separated into rings
½ tsp rosemary, dried, crumbled
1 tomato, medium, chopped
2½ cup chick-peas, canned, rinsed and drained
1 tbsp olive oil
½ cup vegetable stock, low-sodium
1 tbsp balsamic vinegar
2 tbsp sun-dried tomato bits

In a large no-stick frying pan over medium-high heat, warm the oil. Add the onions and rosemary; cook, stirring frequently, for 2 to 3 minutes, or until tender. Stir in the stock and chopped tomatoes. Cook for 3 to 4 minutes, or until all the liquid has evaporated. Stir in the chick-peas, tomato bits and vinegar; cook for 1 to 2 minutes, or until heated through.

Nutritional analysis per serving: Calories 217, Fat 6g, Calories from Fat 26%, Cholesterol 0mg, Fiber 6g, Sodium 77mg.

Spicy Pork Tenderloin Pitas
Serves 4, each serving equals three 5 A Day servings

Ingredients

8 oz pork tenderloin
1 Tbsp olive oil
1 garlic, clove, minced
1 cucumber, peeled and diced
½ tsp. dill, dried
1 green pepper, thinly sliced
1 c spinach, shredded
2 tsp Dijon mustard
1 Tbsp lemon juice
½ tsp. oregano, dried
1 cup sour cream, nonfat
1 red onion, thinly sliced into rings
4 pita breads, halved
8 cherry tomatoes, halved

In a small bowl, combine the cucumbers, sour cream and dill. Refrigerate until needed.

Cut the pork across the grain into ½-inch cutlets, then slice each piece into thin strips. In a large bowl, combine the mustard, oil, lemon juice, garlic and oregano. Add the pork and toss well to coat all the pieces. Let stand about 10 minutes. Coat a large no-stick frying pan with no-stick spray and place over medium heat for 3 minutes. Working in bunches to avoid overcrowding in the pan, add the pork and saute for about 3 minutes or until cooked through. Transfer to a plate. Place peppers and onions in a 9" glass pie plate. Cover with vented plastic wrap and microwave on high for 3 minutes or until soft. Add the onions and peppers to the pan; saute for 3 minutes, or until lightly browned. Top pork mixture with peppers and onions.

Line the pita pockets with the spinach. Add the pork mixture. Top each sandwich half with a tomato and some cucumber sauce.

Nutritional analysis per serving: Calories 307, Fat 7g, Calories from Fat 19%, Cholesterol 38mg, Fiber 3g, Sodium 377mg.

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This page last updated April 05, 2004

United States Department of Health and Human Services
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity