It is time to see onion as our ally. It is common knowledge that chopping onions causes watery eyes, but onions may also provide potential health benefits. These may include reducing the risk of several types of cancer, improving mood, and maintaining skin and hair health. They are widely used in every kitchen around the world, due to their flavor.
Not let’s see how onion could improve our health if they are included in our balanced diet:
The researchers found that the risk of colorectal cancer was 79% lower in those who regularly consumed allium vegetables, such as onions. As an antioxidant, this vitamin helps counter the formation of free radical compounds that have links to cancer.
As a good source of vitamin C, onions may support the building and maintenance of collagen.
Onions are a nutrient-dense food, meaning that they are high in vitamins, minerals, and antioxidants while being low in calories.
When selecting onions, people should look for those that are dry and firm with little or no scent before peeling.
Here is a recipe with soft, caramelized onions: Stuffed Onions
Stuffed Onions Recipe
For the onions
For the stuffing
- 50g Greek yogurt
- 50g fresh breadcrumbs
- 400g lamb mince (20% fat)
- 1 egg, beaten
- 1 tsp ground allspice
- ½ tsp ground cinnamon
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ small pack mint, chopped
- ½ small pack flat-leaf parsley, chopped
- Trim the very ends of the onions. Make an incision in each, from top to root, then another 0.5cm along, so you can cut out and discard a thin wedge (like you’re discarding a segment of orange). Bring a pan of water to the boil and add the onions. Boil for 10 mins, remove from the water and let cool. Heat oven to 200C/180C fan/gas 6.
- When the onions are cool enough to handle, carefully peel and set aside their outer layers – you want about 12-16 large layers in total, which will become the outer casing for the lamb filling. You can use the smaller, leftover layers in the middle for another recipe.
- Mix all the stuffing ingredients in a bowl and season well. Shape into 12-16 oval meatballs. Put each one on an onion layer and roll it up to create what looks like a small, peeled onion.
- Pour half the olive oil into a large, shallow casserole dish or roasting tin, then arrange all the stuffed onions on top in a tight, single layer. Drizzle over the remaining oil and bake for 45 mins. Brush with the molasses and bake for another 15-20 mins until the casings are really soft and dark golden brown. Serve with the root vegetable rice and the herby yogurt dressing on the side.