The Skinny on Spring Onions

You always thought onions were added to recipes for flavor, but didn’t actually provide anything beneficial for you. Am I right? I am glad to say that if you are of this mindset, today I am going to prove you wrong! Onions are a top source of inulin, a fiber indigestible by humans, but which selectively nourishes to good gut bacteria that line our intestinal tract thereby protecting against food-borne viruses like E.Coli. Onions’ prebiotic fiber may also help regulate appetite. Onions are also one of the highest sources of quercetin - a potent antioxidant that may reduce the risk of heart disease, Alzheimer's, prostatitis and a variety of cancers (such as prostate and lung cancer). In addition to such direct antioxidants (that protect you by directly neutralizing free radicals), onions contain indirect antioxidants that trigger your body's own natural detoxification systems. In fact, the same sulfur-containing compounds that give onions their pungent odors are those that activate the phase II enzymes in the liver, prompting a cascade of detoxification that can last for several hours. Less spectacular, though no less important, is that onions are an excellent source of vitamin C and a good source of fiber, vitamin B6, and manganese. With all of these health benefits for just 60 calories per one medium bulb, it's a good thing the average American eats about 18 pounds of onions per year.

How to Select: Look for onions that are firm and dry with smooth and bright skins.

How to Store: Fresh onions should be refrigerated and used quickly, but dry (storage) onions can be kept in a cool dry place for months without losing their nutrients.

Usage Tips: Remove papery skin before using.

Cool Spring Gazpacho Salad

Ingredients

• 1 large fresh pineapple
• 2 cups chopped tomatoes, drained
• 1 large cucumber, halved lengthwise and thinly sliced
• 1/4 cup chopped green onions
• 1/4 cup red wine vinegar
• 4 teaspoons olive or vegetable oil
• 1/2 teaspoon dried basil leaves, crushed

Directions

1. Twist off crown from pineapple. Cut pineapple lengthwise into quarters. Remove fruit from shell; core and chop fruit. Drain.
2. Stir pineapple, tomatoes, cucumber, green onions, vinegar, oil and basil in large serving bowl; cover and chill 1 hour or overnight. Stir before serving.

Chipotle Shrimp, Pineapple and Onion Kabobs

Ingredients

• 1 cup bottled baja chipotle marinade, divided
• 1-1/2 lb. large shrimp, peeled and deveined
• 1 fresh pineapple, cut into chunks and drained
• 1 medium onion, cut into chunks
• 2 red or green bell peppers, cut into chunks

Directions

1. Pour 3/4 cup baja marinade over shrimp in large sealable plastic bag. Refrigerate and marinate for 30 minutes.
2. Remove shrimp from baja marinade and plastic bag; discard marinade.
3. Thread shrimp, pineapple chunks, onion and bell peppers onto skewers.
4. Grill or broil 8 minutes turning and brushing with reserved baja marinade or until shrimp turns pink. Discard any remaining marinade.