Spring Ingredient Essentials: Onions

White, yellow and red, oh my! From Vidalia and Walla Walla to Red and Spanish, we love onionsfor their versatility as well as their wealth of nutrition. Rich in sulfuric compounds, which gives them their strong smell, onions can help lower blood pressure, protect against heart disease and lower insulin levels. High in Vitamin C, fiber, and a slew of flavanoids that work together to reduce inflammation and kill bacteria, onions are the perfect addition to any sick-day soup. At 65 calories per cup, it almost brings a tear to your eye!

How do I pick the best onion?

Our beloved onion, essential to the Latin kitchen, comes in two primary varieties. Sweet onions, including include Walla Walla, Vidalia and the Maui Sweet, have a mild taste and are grown in the warmer months. Storage onions are more pungent and grow during the colder months. Spanish onions, as well as traditional red, white, and yellow onions, fall under this category. No matter the type, look for onions that are clean from root to tip. Skins should look crisp and dry with a light sheen while the tip, or neck, should appear tightly wound. Avoid any onions that have lost their outer layers, have soft spots, mold, or appear to be sprouting.

What can I make with onions?

Onions are versatile ingredients and can be enjoyed at breakfast, lunch and dinner! Add storage onions to a morning frittata or make a big bowl of Perico, a Venezuelan scrambled eggs dish. Sweet onion, like Vidalia, pairs perfectly with Peruvian Style Roasted Chicken. Add caramelized pearl onions to a batch of white rice, with cilantro and lime zest for an extra punch of flavor. Sliced red onion looks and taste great on a burger while white onion is ideal for salsas, mashed potatoes, and creamy white soups. And let’s not forget onion rings!

Remember to prep onions right before use. First cut off ends then peel off outer layer. From here it all depends on your dish. For onion rings, slice onion 1/4 – 1/2 inch thick. To make caramelized onions, half onion then slice each half thinly and sauté in olive oil on low-medium heat. From diced to minced, the size is up to you and your dish.

Whole onions are best stored in a cool, dark place with good ventilation. Check on stored onions every few days and those showing signs of spoilage. Onions can remain fresh for 2-4 weeks if stored properly. For leftover raw onion, store in the refrigerator in an air-tight container for up to seven days of freshness or freeze for use in soups and sautés. Use frozen onion within the year.

Recipes to try include: Caramelized Fennel and Onion Tarts, Mini Quesadilla Stacks and Bacon Wrapped Apple Onion Pinto Burger.