Onion

Onion Basics

Onions boost flavor and add antioxidants for cell and tissue health.

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• Choose whole onions that are firm and heavy for their size, and have no scent. Look for a dry, papery outer skin. Avoid cut, bruised or sprouting onions.
• Yellow onions usually cost the least. Use them for cooking since the flavor becomes sweeter when cooked. Use sweet onions and red onions when you need a mild raw flavor or bright color.
• Onion powder adds flavor when cooking. Choose onion powder over onion salt to help reduce the salt in your diet.

Types of Onions

Yellow onions 

• Are most common.
• They store well. 

White onions 

• Are usually sharper in flavor. 

Red onions 

• Are somewhat mild in flavor.
• Their red skin adds color to dishes. 

Sweet onions 

• Have a mild flavor even when raw.
• They don't store as long.

Green onions (scallions) 

• Are mild in flavor.
• Both the bulb and the green tops are eaten.

Chives 

• Are thin green stems with a mild onion flavor.
• Use them fresh or dried.

Leeks 

• Have a mild onion flavor and can be used raw or cooked.

Store Well Waste Less

• Store whole onions in a cool, dark, dry place in an open bowl or bag for several weeks. They need air around them to slow spoilage.
• Refrigerate peeled or cut onions in sealed containers or wrapped tightly. Use within 1 to 2 weeks.
• Refrigerate green onions (scallions) and use within 1 to 2 weeks.
• Freeze extra onions (raw or cooked) to prevent waste. Chop the onions and sauté if desired.
• Freeze an amount to be used at one time in individual freezersafe containers or bags.
• Freeze individual pieces on a tray and transfer to a freezer-safe container. To use, remove just what you need and return to the freezer. Use within 6 to 8 months in cooked dishes.

Cooking with Onions

Any type of onion can be used in most recipes.

Sautéed Onions

Roasted Onions

No Tears!

• Chill onions before chopping - 30 minutes in the refrigerator or 10 minutes in the freezer.
• Use a very sharp knife.
• Start cutting at the stem end.

Kids Can!

When kids help make healthy food, they are more likely to try it. Show kids how to: 

• snip green onions or chives with kitchen scissors.
• put onions in the refrigerator before cutting.
• toss onions with oil and seasonings and arrange on the pan for roasting.

medium onion = 1 cup chopped onion = 1 Tablespoon onion powder