 Onion
You are what you eat. Some of the gravest health problems can be caused by food and yet, food can also be a cure for many an ailment. This column is all about food that will work towards your good health. Each week I’ll take a common food item from your kitchen, and show you the wonders it can do for you.
Onion
 The star of this week is onion. How would our kitchens survive without the pungent aroma and deep flavour of onions? This humble vegetable that is the life-breath of every kitchen, has been cultivated for over 5,000 years. It was used for its medicinal properties in ancient India, thousands of years ago. In Greek mythology, the onion was considered to be symbolic of regeneration and was often given to barren couples.
Nutri-Meter
Rich in chromium, Vitamin C and dietary fibre
Onion in Ayurveda
Both Charaka and Shushruta believed onion to be a strengthening food.
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Drinking the mixed juice of onion and
bitter gourd cures severe indigestion.
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The juice of a boiled and crushed onion clears phlegm.
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Eating onion helps to clear phlegm from the throat and mouth. Teeth turn brighter. It sharpens the memory and strengthens the nerves.
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One spoonful of onion juice eliminates worms in the stomach of children.
Proven health benefits
Onion, like its cousin garlic, is a member of the Allium family. It is rich is certain sulphur-containing compounds. It is these compounds that are responsible for the pungent smell and fumes as well as the various health benefits,
- Onions have blood sugar regulating effects due to its chromium content as well as increasing insulin availability. This makes it a friend of diabetics.
- Regular consumption of onion reduces bad cholesterol and high blood pressure. It also reduces atherosclerosis.
- Eating onions as little as 2-3 times a week significantly reduces risk of colon cancer
- Onions have this compound that inhibits the breakdown of bone cells thereby reducing osteoporosis.
- The anti bacterial property of onion has long been recognised by Ayurveda. The anti-inflammatory agents present in onions help reduce the cell-inflammation in conditions like asthma and respiratory tract infection. Onion soup could be nature’s own remedy to soothe a cold!
If you ignore the slight side-effect of onion-breath, onions can be just good for you.
Handling onions
Next time you chop an onion and it stings your eyes, remember ‘allyl sulphate’. This is the compound that makes you cry and bestows so many benefits.
Some people soak the halved onion pieces in water before chopping it. But this process causes a loss of nutrients and you may not reap the full benefits of this vegetable. The best way to avoid the tears is to chill the onions for some time before you start chopping. Also, chopping onions in standing position will keep your eyes away from the line of fumes and lessen the eye irritation.
More ways to use onions in your diet
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Use sliced onions in salads with tomatoes, cucumber slices and feta cheese, flavoured with salt, pepper and juice of a lime.
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Roast onion slices in an oven and use them as a garnish on curries and gravy vegetables.
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Make a paste of onions, tomato, garlic, ginger, red chillies and salt. Sauté in a little oil and use as gravy for your favourite vegetables.
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Sliced onions can be cooked with any vegetable like cauliflower, gourds, peas, lady’s finger, etc., to make a dry curry.
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Mix finely chopped onions in whole wheat flour, with a sprinkling of salt, pepper, ajwain (omum). Bind the dough and roll out into
chapattis/parathas.
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Sliced onions can be added to any cooked lentils/ beans like tur dal, rajma, Kabuli chana, chana dal, black-eyed peas.
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Add finely chopped onions to fresh curds with some grated carrots to make a refreshing raita
(pachadi).
Recipe for your health-food file
Healthy French onion soup
Traditionally, French onion soup has a lot of butter and topped with melted cheese. This one is a healthier recipe that brings you all the benefits of onions ad yet keeps off the calories. No point eating onions to lower cholesterol and then cooking them in oodles of butter, right?
Wonderfully aromatic and a with great depth of taste, this soup is a delight on a cold evening. Loaded with onions, it can be served with a loaf of toasted whole wheat bread to make it a comforting meal.
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Ingredients
4 large onions- thinly sliced
6 large pods of garlic- peeled and chopped very fine
1 tsp Margarine
½ tsp sugar
1 tbsp dark soy sauce
Salt to taste
1 tsp pepper powder
Vegetable / chicken stock ( optional) or Water 6 cups
Grated cheese ( preferably mozzarella) to garnish if desired |
1. Place a large non-stick pot to heat. Place the butter/Nutralite margarine in the pot. Throw in the garlic and sliced onions with a bit of sugar. Sugar helps caramelise the onions.
2.Keep the flame on SIM and let the onions become dark brown, taking care to stir them around occasionally to prevent burning.
3.Once onions turn dark brown, which will take around 15 min on a low flame, add 6 cups of water or stock. Vegetable/chicken stock gives a further depth of flavour and a slow cooked taste to the soup. However, water is a convenient alternative, without much compromise in taste.
4.Let the soup come to a boil. Add the dark soy sauce and salt to taste. You may add a mixture of 1 tbsp wheat flour dissolved in water to the soup if you want to thicken it. Allow it to boil for another 5 minutes.
5.Serve the soup piping hot in bowls, garnished with freshly ground black pepper and a little sprinkling of grated cheese.
Disclaimer:
The contents of this column such as text, images, recipe recommendations and other materials are for informational purposes only. The content is not intended to be a substitute for professional healthcare advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider for any health problem or medical condition.
Dr Nandita Iyer
(The author is a qualified medical doctor, an enthusiastic writer and a passionate cook. She will try and answer any article-related queries, which can be posted in the comments section.)
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