Onions! Onions! Onions!

Did you know NATIONAL ONION DAY is celebrated on June 27^th? National Onion Day celebrates the incorporation of the National Onion Association back in 1913. The organization was created to protect the interests of America’s onion growers, and onions remain their business to this day. There are over 500 onion producers, shippers, packers, and suppliers across the country. Reference: https://nationaltoday.com/national-onion-day/

Some people love onions and others totally avoid them. I did a quick impromptu poll in my office of who likes to eat onions and who does not. Results show – 9 of 10 (90%) like to eat onions.

You can eat them raw or fried. In a salad or on a burger. Caramelized onions pair well with steak. You can purchase dried, minced, fresh, frozen diced and/or pearl onions in a jar. There are several options such as sweet onions, vedalia onions, purple/red spicy onions, shallots, and/or scallions.

The crying vegetable

Onions are known as the “crying vegetable”. There is a type of sulfuric gas released from onions that tear up eyes.

How can you reduce tearing when cutting an onion? To reduce tearing, chill the onion(s) for 30 minutes. Then, cut off the top and peel the outer layers leaving the root end intact. (The root end has the highest concentration of sulfuric compounds that make your eyes tear.) https://fruitsandveggies.org/fruits-and-veggies/onion/

Nutrition and health-

https://fruitsandveggies.org/fruits-and-veggies/onion/

Plain onions are fat free, saturated fat free, cholesterol free, very low in sodium, a good source of fiber, and contain vitamin C.

Onions are among the white fruits and vegetables such as banana, cauliflower, mushrooms, onions, potatoes, turnips, and parsnips. MyPlate recommends making ½ your plate fruits and vegetables for better health. https://www.myplate.gov/eat-healthy/vegetables

Onions have numerous advantages, such as enhancing meals with a variety of flavors. According to the research, consuming onions may also help the body fight cancer, as well as heart disease.

Dietary Fat and Cancer: Development of cancer depends on many factors. A diet low in total fat may reduce the risk of some cancers. Onions are fat free. Battered onion rings however are fried and if you are trying to limit fried foods (dietary fat) in your diet, this would be something to limit and/or avoid.

Sodium and Hypertension: Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors. Onions are very low in sodium. As part of a low sodium diet, onions may reduce the risk of high blood pressure.

Dietary Saturated Fat, Cholesterol and Risk of Coronary Heart Disease: While many factors affect heart disease, diets low in saturated fat and cholesterol may reduce the risk of this disease. Onions contain no saturated fat or cholesterol.

Fiber-Containing Grain Products, Fruits, and Vegetables and Cancer: Low fat diets rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some cancers, a disease associated with many factors and/or circumstances. Onions are a source of fiber.

Fruits, Vegetables and Cancer: Low fat diets rich in fruits and vegetables (foods that are low in fat and may contain dietary fiber, vitamin A, or vitamin C) may reduce the risk of some types of cancer, a disease associated with many factors. Onions are a good source of fiber and an excellent source of vitamin C. These may help to boost immune system and reduce cancer(s).

Always check with your healthcare provider for recommendations as to your individual health status and/or condition.

Growing onions

Check out this resource – Ask IFAS: Vegetable Gardening in Florida (ufl.edu)

You can reach out to a local Master Gardener to learn more about growing onions. In Broward County call the Master Gardener Help Desk at 954-756-8533 or email them at BrowardMG@ifas.ufl.edu

Onion selection and storage

General recommendation – Store whole onions in a cool, dark, well-ventilated place for use within 4 weeks. Refrigerate cut onions in a tightly sealed container for use within 2-3 days. https://fruitsandveggies.org/fruits-and-veggies/onion/

Recipes and Cooking with Onions –

People add onions to recipes such as French onion soup, meatloaf, caramelized onion and mushroom pizza, potato salad, chicken salad, fresh green salads, soups. casseroles, and stews to name a few. Click on this link to find more tasty and delicious recipes using onion as an ingredient. https://tinyurl.com/34bhby3m

Onion Trivia

Question: Do you know how big the biggest onion ever grown was?

Answer: According to ‘The Guinness Book of World Records’, the biggest onion ever was cultivated by a British farmer, who grew a massive onion in 2011 that weighed just under 18 pounds. WOW! I wonder if this record will be broken in the future. https://onionworld.net/2018/11/20/june-27-named-national-onion-day/

Learn more about onions.

SNAP-ed Onions – https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide/onions

UF/IFAS Extension, Onions, leeks and chives – https://sfyl.ifas.ufl.edu/agriculture/onions-leeks-and-chives/

UF/IFAS Extension, Facts about Flavonoids – https://edis.ifas.ufl.edu/publication/FS244

University of GA, Onions – https://extension.uga.edu/topic-areas/fruit-vegetable-ornamentals-production/onions.html