Staying healthy and fit with garlic and onions

Be sure to add onions and garlic to your meals each day. Try some of these suggestions:

  • Include chopped onions and garlic in veggie stir-fry.
  • Simmer peeled garlic cloves (cut in half) in soups and stews.
  • Add peeled garlic cloves to simmering potatoes when making mashed potatoes. Mash
  • garlic with potatoes to make garlic mashed potatoes.
  • Include a mixture of garlic and onions in soup, stew and casserole dishes.
  • Add quartered onions to roasted vegetable recipes.
  • Sprinkle garlic powder over cooked vegetables or on green salads.
  • Add onion slices to sandwiches or salads.
  • Try French onion soup for a warm meal.
  • Add mashed garlic to your favorite salad vinaigrette and let steep to add flavor.

Health Benefits of Onions and Garlic

Onions — whether they are red, yellow or white — have antioxidants and are anti-inflammatory, antibiotic, anti-allergic and antiviral. They contain high levels of quercetin, a potent flavonoid that may help fight or prevent cancer. An Italian study of weekly use of alliums in diet and rates of cancer found that people who ate between 14 and 22 portions of onions had the lowest rates of breast cancer. Nutrients found in alliums include chromium, sulphides, vitamins B and C, potassium and selenium. Garlic, in addition to its pungent fragrance, has the compound allicin, an antimicrobial agent that prevents the formation of nitrosamine (a carcinogen).

Cooking with Alliums  (Source:

Asian cuisines make good use of yellow and green onions. Chinese dishes often use both kinds of onions along with meat and other vegetables. Chives may be used on your baked potato as garnish, but they are also often mixed with beef and steamed in dumplings. Indian dishes require onions, ginger and garlic to create the heavenly cloud of fragrance that announces curry. Southern Americans are fond of onions fried in rings or flowers and served plain or with dips. Leeks are an essential ingredient for Vichyssoise, a chilled potato soup. Don’t forget to try the crisp, pungent taste of raw onions or shallots on burgers and hot dogs or in sandwiches and salads.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s