Onion – Health Benefits as a Cooking Ingredient - NOURISH Cooking Co.

Onion – Health Benefits as a Cooking Ingredient

There can't be many kitchens in the world that don't have onions!

This amazing health-boosting, powerful, versatile vegetable, which is omnipresent in literally thousands of dishes, can be eaten as is, boiled, steamed, baked, or sautéed

Did You Know?

In botany, the humble onion is a member of the lily (Liliaceae) family, along with leeks, shallots, and garlic.


Upgrade Your Cooking Skills by Using Different Types of Onions

Yellow Onions


This is the most popular well-known variety, which is hardly surprising, as it is great for every recipe which calls for onion. Yellow onions are also particularly good for caramelizing.

This is due to the fact that they can withstand the long, slow caramelization process, extremely well.

Red Onions


These are fab for grilling, roasting, salads, and pickling. They are also superb for raw dishes such as sandwiches and salads, and the visual appeal of their deep purple color is brilliant.

Red onions are known for their great peppery, spicy taste, and if you want them to taste a bit sweet, then buy them from March through to September.

White Onions

Tnourish-vegan-food-delivery-catering-houston-health-benefits-organic-onions-white-cghis variety of onion give off a slightly sweet taste, are perfect for grilling, and adding to fabulous Mexican dishes, such as tacos, and fresh guacamole and salsas.

They are also regularly used in prepared salads such as macaroni salad and potato salad.

And while it has to be said that white onions generate a strong flavor, their aftertaste is not as strong as the other varieties of onions.



Sensational for Mexican, and Asian dishes, these interesting two-tone green onions, can be consumed either raw or cooked.

In Chinese cooking, they are frequently found in stews, soups and stir-fries. They generate a milder flavor than yellow onions, which makes them a first-class alternative.



A great addition for dressings and sauces, this bulb-shape form of onion offers a terrific mild flavor, which is akin to a garlic-onion hybrid.

They are regularly used in sauces for French dishes, as well as in vinaigrettes. Of note, if you are following a recipe which requires shallots, but you don't have any in, just use a standard yellow onion.

Sweet Onions

nourish-vegan-food-delivery-catering-houston-health-benefits-organic-onions-sweet-cgExcellent for serving raw in salads, garnishes, and relishes, these pale, yellow-skinned onions, (namely: Mauis, Wallas, and Vidalias), are renowned for their sweetness and mild flavor.

Recipe: Onion-Baked Vegan Onion Rings

With this recipe, you can bake the onions to crispy perfection, the healthy way.


  • Yellow Onions
  • Chickpea flour
  • Cornmeal
  • Apple cider vinegar
  • Vegan milk
  • Smoked paprika
  • Garlic powder
  • Baking powder
  • Breadcrumbs
  • Italian seasoning
  • Salt and pepper



Line your oven dish with a baking sheet, and pre-heat to 450 degrees. Now mix the cornmeal, Chickpea flour, vinegar, and vegan milk together, in one bowl.  Now take another bowl, and mix the breadcrumbs, Italian seasoning, garlic powder, paprika, baking powder, and salt and pepper, together.

Next, take the onions, and slice them into strips which are approximately 1 inch thick. After this, simply dip your onions into the wet ingredients in your first bowl, allowing any excess liquid to drop off.

After this, place them into the ingredients in the second bowl, so that they are coated with the breadcrumb mixture.

Now, all you have to do is to gradually put the slices on your baking sheet, as you do them. Then back until golden brown, which should take 25 minutes to half an hour.

Note: during this time, you need to turn the onion rings over halfway through, so that means after around 15 minutes. - Serve and enjoy!

Is There Any Way I Can Tame the Onion's Strong Flavor?

The answer to this, is, "Absolutely!" All you have to do, is to either slice the onions very thinly. A mandolin comes in very handy here!


Or, put some sliced onion into a bowl of cold water, and leave them to soak overnight.

Tips on Buying Onions

Whenever you buy fresh vegetables, take a few seconds to be mindful as to their condition - that way, you won't see your mistakes once they are on your kitchen table! The first things to look out for is that the onions are blemish-free and firm. Further, their fine skins shouldn't be giving off any kind of scent.

Of note, the National Onion Association advises that once you've got the onions home, they should be placed in a well ventilated, dark, cool place.


Moreover, if you haven't peeled the onions, then keep them out of the fridge.

If you follow these easy tips, you will gain the maximum health benefits, and the onions will taste better!

Bolstering Our Health For a Few Cents

Onions empower us with numerous health benefits. Here are the main ones which are back by research:

  • Onions are bumper-packed with powerful antioxidants. These include flavonoids, which have an anti-inflammatory effect. - Making them excellent for anyone suffering from swollen joints, etc.
  • They may contribute to bone health
  • Promote heart health
  • Support gut health
  • And act as an antibacterial agent

Lewin, J. (2022). " Top 5 health benefits of onions." BBC Good Food.

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