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Have a Plant: Fruits & Veggies for Better Health

SELECT

Onions are available fresh and frozen for good nutrition and convenience. If selecting fresh, choose firm onions with dry, bright, smooth outer skins. Avoid bulbs with cuts, bruises, or green sprouts. 

Varieties to Explore
Cipolline Onion 
Pearl Onion 
Vidalia Onion 

Colors, Flavors, & Seasons of Onions  

Nutrient Content Claims
Fat free, Saturated fat free, Cholesterol free, Very low in sodium, Good source of fiber, High in vitamin C 

Health Claims 

Dietary Fat & Cancer: Development of cancer depends on many factors. A diet low in total fat may reduce the risk of some cancers. Onions are fat free. 

Sodium & Hypertension:

  • Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors. 
  • Diets low in sodium may reduce the risk of high blood pressure. 
  • Onions are very low in sodium. As part of a low sodium diet, onions may reduce the risk of high blood pressure. 

Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart Disease: While many factors affect heart disease, diets low in saturated fat and cholesterol may reduce the risk of this disease. Onions contain no saturated fat or cholesterol.

Fiber-Containing Grain Products, Fruits, and Vegetables and Cancer: Low fat diets rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some of cancers, a disease associated with many factors. Onions are a good source of fiber.

Fruits & Vegetables & Cancer: Low fat diets rich in fruits and vegetables (foods that are low in fat and may contain dietary fiber, vitamin A, or vitamin C) may reduce the risk of some types of cancer, a disease associated with many factors. Onions are a good source of fiber and an excellent source of vitamin C. 

STORE

Store whole onions in a cool, dark, well ventilated place for use within 4 weeks-— away from potatoes, apples, celery, and pears.
Refrigerate cut onions in a tightly sealed container for use within 2-3 days.

SERVE

Preparing & Cutting Onions 

Check out our onion recipes!   

Consumer FAQs 

How can I reduce tearing when cutting an onion?
To reduce tearing, chill the onions for 30 minutes. Then, cut off the top and peel the outer layers leaving the root end intact. (The root end has the highest concentration of sulphuric compounds that make your eyes tear.) 

I want to use raw onion. How can I reduce the pungency?
To reduce the pungency, sharpness or aftertaste of a raw onion, cut them the way you plan to use them and place into a bowl of ice water to stand for 1 1/2 hours before draining. If time is at a premium, place onions in a strainer or sieve. Run water through onions for at least a minute. 

Why do my onions taste bitter after sautéing?
Cooking onions quickly over high heat can cause onions to taste bitter. 

What can be done to alleviate “onion breath”?
Onion breath usually comes from eating raw onion, although mild/sweet raw onion may cause no odor. 

Likewise, cooked onions rarely leave an odor on the breath. Suggestions for freshening breath: 

Eat a sprig or two of parsley, it’s known as nature’s 
breath sweetener. 

Rinse your mouth with equal parts lemon juice and water. 

Chew a citrus peel. 

How do I remove the smell of onions from my hands and/or cooking equipment?
Rub your hands or cooking equipment with lemon juice. If your pots or pans are made of aluminum, cast iron, or car- bon-steel, rub with salt instead. 

SHARE

Social Media Posts 

Onions provide layers of health benefits along with their great flavor – check it out! https://bit.ly/2nHNUz2 @fruitsandveggies #haveaplant 

Julia Child said “It’s hard to imagine civilization without onions” @fruitsandveggies #haveaplant 

Other Fruits & Veggies