If you are on your journey to make your own meals more nutritious, you are well on your way to building your immunity and getting healthier. At first blush, however, cracking the code on just what to add to your meals may be overwhelming. If you add onions, you are gaining invaluable flavor and nutrients. Here, we will show you how to add onions to your meals without complicated recipes or overwhelming the tastebuds.
Why add onions to your meals?
Onions are a powerhouse of nutrients. They are low in calories but high in fiber, making them excellent for digestion and gut health. They also contain more vitamin C than an apple, providing essential immune-boosting benefits. Onions are also packed with antioxidants and compounds such as quercetin, which has anti-inflammatory and heart-protective properties. Furthermore, onions contain natural prebiotics that feed healthy gut bacteria, supporting overall digestive wellness. Best of all, they ramp up the flavor of any meal. Read more about the health benefits of onions here.
Eating onions could combat cancers, cardiovascular disease
Whether they know it or not, the average American consumes roughly 20 pounds of onions each year — that sounds daunting, but it is really only the equivalent of 1 onion a week. Research suggests that increasing that intake could have profound health benefits. A study found that women who eat at least 35 pounds of alliums (onions and garlic) per year can reduce their risk of colorectal cancer by up to 79%, and similar research suggests a reduced risk of breast cancer with a diet rich in onions. Additionally, onions have been linked to lower risks of cardiovascular disease, improved gut health, and stronger immune function. Read all about health research with onions here.
Adding onions to a balanced diet is easy
Incorporating more onions into your diet doesn’t have to be complicated. With their rich, savory flavor, onions enhance a variety of meals without adding unnecessary calories or carbs (both of which are negligible at best). Here’s an easy way to include an entire onion in your daily meals, ensuring you maximize both taste and nutrition — and bonus, it gets you to that 35 pounds a year.
Here are three easy ways to incorporate one full onion into your daily meal planning with onion dishes.
Day 1: Breakfast: Scrambled Eggs with Caramelized Onions
- Ingredients:
- 1 onion (use ⅓ for this recipe)
- Butter
- Eggs
- Toast or wrap
- Instructions:
- Thinly slice ⅓ of the onion and sauté in butter until golden brown.
- Scramble eggs and mix in the caramelized onions.
- Serve with toast or wrap for a satisfying start to your day.
Lunch: Classic Onion and Avocado Toast
- Ingredients:
- 1 onion (use ⅓ for this recipe)
- Ripe avocado
- Lemon juice
- Salt
- Whole-grain toast
- Chili flakes or everything bagel seasoning
- Instructions:
- Dice ⅓ of the onion and mix with mashed avocado, lemon juice, and salt.
- Spread the avocado mixture over whole-grain toast.
- Top with a sprinkle of chili flakes or everything bagel seasoning for added flavor.
- Variation: Add slices of mango and shrimp for extra flavor and nutrition.
Dinner: Quick Onion and Chicken Stir-Fry
- Ingredients:
- Remaining ⅓ of the onion
- Bell peppers
- Garlic
- Chicken breast, sliced
- Soy sauce
- Honey
- Rice or noodles
- Instructions:
- Slice the remaining onion into strips and sauté with bell peppers, garlic, and sliced chicken.
- Add soy sauce and a touch of honey for a savory glaze.
- Serve over rice or noodles for a delicious and nutritious dinner option.
Day 2:
Breakfast: Savory Onion and Cheese Omelet
Use: ⅓ of the onion
- Thinly slice ⅓ of the onion and sauté in a small amount of butter until softened.
- Beat eggs and mix with shredded cheese and sautéed onions.
- Cook into a fluffy omelet and serve with whole-grain toast or a side of fruit.
- Variation: add other vegetables you like, such as peppers or mushrooms, even a protein.
Lunch: Hearty Onion and Lentil Soup
Use: ⅓ of the onion
- Dice ⅓ of the onion and sauté in olive oil with carrots and celery.
Spicy Turkey Onion Lentil Soup - Add vegetable or chicken broth, lentils, garlic, and spices.
- Simmer until lentils are tender, then blend slightly for a creamy texture.
- Make-ahead version to serve throughout the week: Turkey Onion Lentil Soup
Dinner: Beef and Onion Tacos
Use: ⅓ of the onion
- Slice the remaining onion into thin strips and sauté with ground beef or shredded chicken.
- Season with taco spices and a squeeze of lime juice.
- Serve in warm tortillas with cheese, salsa, and fresh cilantro.
Day 3:
Breakfast: Onion and Spinach Breakfast Hash
Use: ⅓ of the onion
- Dice ⅓ of the onion and sauté in olive oil until softened.
- Add diced potatoes and cook until crispy, then toss in a handful of fresh spinach.
- Top with a fried or scrambled egg and a sprinkle of cheese for a hearty breakfast.
Tuna and onion salad wrap
Lunch: Zesty Onion and Tuna Salad Wrap
Use: ⅓ of the onion
- Finely dice ⅓ of the onion and mix with canned tuna, Greek yogurt (or mayo), diced celery, and a squeeze of lemon juice.
- Spread the mixture onto a whole-grain tortilla and roll it up for a protein-packed lunch.
- Add lettuce or sliced cucumbers for extra crunch.
Dinner: Caramelized Onion and Mushroom Pasta
Use: ⅓ of the onion
- Thinly slice the remaining onion and slowly sauté in butter until caramelized.
- Add sliced mushrooms and garlic, cooking until tender.
Onion Mushroom Orecchiette - Toss with cooked pasta, olive oil, and Parmesan cheese for a rich, flavorful dish.
- Ready for a tasty recipe? Try this version: Onion Mushroom Orecchiette
By using this meal plan, you can easily get the nutritional benefit of an entire onion daily for three of days of your work-week, while keeping meals balanced, simple, and delicious! Following this plan also will get you to that 35 pounds a year.
By spreading one onion across all three meals, you get the flavor, nutrition, and health benefits without overwhelming any single dish. Plus, these recipes are simple, satisfying, and easy to prepare!
To get more onion recipes into your meal planning, try the recipes provided by the National Onion Association. There are recipes for every meal of the day, complementing every flavor profile.
