The Nutritional Benefits of the Onion

Onions are low in calories yet add abundant flavor to a wide variety of foods. With only 30 calories per serving, onions are sodium, fat, and cholesterol free, and provide dietary fiber, vitamin C, vitamin B6, potassium, and other key nutrients.

Higher intakes of fruits and vegetables have been associated with a variety of health benefits. Research shows that onions may help guard against many chronic diseases. That's probably because onions contain generous amounts of a flavonoid called quercetin. Other sources are tea and apples, but research shows that absorption of quercetin from onions is twice that from tea and more than three times that from apples. Studies have shown that quercetin protects against cataracts, cardiovascular disease, and cancer.

In addition, onions contain a variety of other naturally occurring chemicals known as organosulfur compounds that have been linked to lowering blood pressure and cholesterol levels.

**Try this yummy recipe including the awesome nutritional benefits of Onions!

Classic Onion Soup

Ingredients:
4 large yellow onions (about 9 to 11 ounces each), sliced
6 tablespoons butter or margarine
1 tablespoon sugar
2 quarts reduced sodium chicken broth
1/2 cup brandy (optional)
Salt and pepper to taste
1/2 baguette French bread, sliced, toasted
Grated Romano cheese

Directions:
Melt butter in large saucepan that holds at least 4 quarts. Add onions; cook over medium heat 12 minutes, or until tender and golden. Stir often. Add sugar and cook, stirring, for 1 minute. Add broth; cover and bring to a boil. Reduce heat; simmer 12 minutes. If desired, add brandy; cook 2 minutes. Season with salt and pepper. To serve, ladle soup into bowl; float toast on soup. Sprinkle with cheese. Makes 6 servings.

Nutrition Information:
Per serving: About 362 cal, 16 g pro, 30 g carb, 17 g fat, 42% cal from fat, 51 mg chol, 1100 mg sod, 3 g fiber.

Recipe and Information compliments of http://www.onions-usa.org/about/season.asp