Recipe

Outstanding Onions Are January's Pick of the Month

Onions are a great pick to start off the new year. They’re versatile, with antioxidants and vitamin C, with no fat and only a small amount of sodium. Pick some up today for your omelets, salsa, casseroles and soups!

What’s so great about onions?

  • Onions add flavor to foods and have a flavor profile ranging from sweet to pungent
  • They’re high in vitamin C and contain antioxidants
  • Onions contain no fat and are very low in sodium

What’s the best way to eat onions?

  • Sauté or caramelize them
  • Add them to casseroles
  • Add them to soups
  • Make homemade salsa with them

Selection & Preparation

  1. Select onions that are firm and dry. Avoid green or dark spots.
  2. Store whole onions in a cool, dark, well-ventilated place for up to one month. Refrigerate cut onions in a tightly sealed container, use within one week.
  3. Peel onion prior to cutting. To avoid eye irritation: chill onions for 30 minutes before cutting, use a sharp knife, leave root end uncut as long as possible.
  4. Sauté, grill, roast or bake. High heat makes onions bitter, when sautéing always use low or medium heat.

Greek Onion Dip

Recipe created by Athena Nofziger, dietitian with Samaritan Hematology & Oncology Associates

Ingredients

  • 1/2 cup finely diced onion
  • 1 tsp pepper
  • 2 tsp canola oil
  • 3/4 cup 2-percent Greek yogurt
  • 1 tsp garlic powder
  • 1 tsp sodium free beef bouillon
  • 1/2 tsp salt
  • 1/2 cup freshly cut vegetables

Directions

  1. Heat canola oil in a medium size sauté pan.
  2. Add onions and black pepper to pan and sauté for about five minutes until soft and translucent.
  3. Mix cooked onion and remaining ingredients in a small bowl and chill.
  4. Serve with your favorite freshly cut vegetables

Makes eight servings, two tablespoons each.

Nutrition information per serving

  • Calories: 60
  • Carbohydrates: 8g
  • Protein: 3g
  • Fiber: 2g