Benson's Gourmet Seasonings Newsletter
Caramelized Onions - So Flavorful & All Onions Have Health Benefits
Hello and Welcome Everyone,
While thinking of ways you could add more flavor to food, I thought of caramelized onions. These are so flavorful when done right, and can be used for almost any meal. You can use them as a condiment, side-dish, an ingredient stirred in or lightly mixed-in or plopped on top. This gives you more flavor and a new look to the same dish.
Try piled high on sandwiches (especially good on a grilled cheese sandwich) a turkey sandwich or a burger. Serve along side or on top of beef, chicken, pork, fish and vegetarian recipes. Add to salads whether its pasta, potato, a green salad, spinach salad, kale salad, and adds a nice sweetness to bitter greens. Caramelized onions are so flavorful which is helpful if you are trying to enjoy more vegetables, especially on a low sodium diet. Add them to sauces. Serve over bruschetta, focaccia, even toast. Add them to omelets, frittatas, quiches, and scrambled eggs. Also, a great addition to savory tarts, casseroles, gratins and stuffings. You can flavor-up a baked potato, mashed potatoes, rice, risottos, pasta, quinoa, polenta, cornbread, scones, and make a dip. Of course add them to soups and stews like the famous French Onion Soup and the Lentil soup (from the previous newsletter about Mirepoix). There are endless possibilities.
There are many recipes for caramelized onions and most have salt and sugar added. I never added them, just took my time. It seems like most recipes take only 7-10 minutes, some maybe 20 minutes. To me these are more like browned onions which are flavorful but not truly caramelized onions, which usually take 40 minutes to an hour. These are not hard to make. They take some time but the flavor is worth it. Make plenty as they keep refrigerated about a week and can be frozen for about 3 months so you can always have some on hand.
Health Benefits of OnionsMost of us think of onions and we think tears and strong flavors and not about how healthy they are. All onions have health benefits. Some types of onions are more effective for specific health problems than others, like green onions are better for treating a cold. The onion has almost all the nutrients needed by the body. Including vitamin C and calcium, antioxidants, fiber, no fat, low in calories and is about 80% water. They have quite a lot of research behind them (not as much as garlic) for disease prevention.
Osteoporosis: A study in Switzerland shows a peptide called GCP which is in onions is said to help and prevent osteoporosis.
Diabetes: Allyl propyl disulfide and diallyl disulfide in onions is said to help lower blood sugar levels and help increase the production of insulin and more effective when combined with garlic.
Cancer: Antioxidants like quercetin and phenol are in onions which help prevent cancer especially in the head and neck areas.
Cardiovascular Diseases: Onions have sulfides and flavonoids like quercetin which also helps reduce cholesterol, can help prevent heart attacks and other cardiovascular diseases like hypertension and arteriosclerosis. Red onions are higher is quercetin than other varieties.
We should all read more about onions and include more in our diets. For the most health benefits we should consume at least 1 serving of onions every day which is ½ cup. However, 3 or 4 servings would put us closer to our daily goal. Lucky for us, most of the nutrients in onions are not affected by cooking.
Note: The average American consumes about 19 pounds of onions per year, whereas Libya consumes the most, at about 68 pounds per person per year.
A Little More About Onions
There are many varieties of onions including red, purple, white, green or spring, scallions, leeks, shallots and the most popular yellow (sometimes called brown) onions. They vary in size, color, the time of year they are harvested, and flavor.
In the US about 87% of the onions grown are yellow, 8% red and 5% white.
Some of the types of sweet onions are:
Caramelized Onions Recipe - No Salt, No Sugar, No Flour
I really hope you have found this information helpful and will add more onions to your diet and try Caramelized Onions.
Quick Caramelized Onion Dip: Add Sour Cream to the consistency you like. Add Table Tasty, to taste.
Click this link to read previous Season-It Newsletters and Low Sodium Articles for more helpful information.
Thank you for reading and subscribing to my newsletters. Remember fresh seasonings are the most flavorful
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Mail to: Benson’s, PO Box 97877, Las Vegas, NV 89193-7877
Disclaimer: This information is not intended to diagnose, treat, cure or prevent any disease.
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