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Growing Together:
Food, Family and Friends
This month we explore onions with a fun-to-make recipe that is lower in fat and calories than traditional onion rings, theme gardens you can plant and a time-saving tip.
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Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist
Kim Bushaw, M.S., Family Science Specialist
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EAT
Onions are among the most popular vegetables used in cooking. They add flavor and nutrition without many calories. A medium onion (about ½ cup) has just 44 calories and 2 grams of fiber, along with vitamin C and minerals such as phosphorus and potassium.
Researchers have linked onion consumption to reducing the risk for certain types of cancer and heart disease. They are high in natural antioxidants.
If onions make you cry, consider refrigerating them for 30 minutes before cutting. Leave the root end on the onion. You can sauté’, grill, roast or bake onions. Add mild raw onions (such as purple onions) to salads. Add onions to fresh salsa and other recipes. Have you ever caramelized onions to make onion soup?
Consider growing some onions. Store onions in a cool, dark, dry place. After peeling and chopping, you can refrigerate them for up to a week or freeze for longer storage. Learn more about onions at www.ag.ndsu.edu/fieldtofork.
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Baked Onion Rings
1 large yellow onion
1/3 cup flour
1 teaspoon seasoned salt
1/2 teaspoon chili powder
2 cups panko breadcrumbs
2 eggs
2 tablespoons water
Dipping sauce of your choice (ketchup, barbecue sauce, sweet chili sauce, etc.)
Preheat oven to 450 F. Line a baking sheet with foil and spray with nonstick spray. Peel the outermost layer from the onion and discard. Cut off the ends (sparing as much of the onion as possible) and slice the rest of the onion into thick rings. Separate the rings and place in a bowl of water.
Line up three bowls with these contents:
Bowl 1: Stir together flour, seasoned salt and chili powder.
Bowl 2: Whisk together eggs and water.
Bowl 3: Panko crumbs
One at a time, place each onion ring in the flour mixture, turning to coat well. Next, dip the onion ring in the egg mixture, being sure to coat all sides. Finally, toss the ring in the panko crumbs to coat. Place on prepared baking sheet. Repeat process with remaining rings.
Spray the rings with nonstick spray (optional, but it helps to get them crispy). Bake rings for 10 to 15 minutes until golden brown. Remove from oven and serve with your favorite dipping sauce.
Makes four servings. Each serving has 230 calories, 2.5 g fat, 9 g protein, 42 g carbohydrate, 2 g fiber and 450 mg sodium.
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Connect
Have you considered planting a specialty garden?
- A pizza or salsa garden might contain tomatoes, onions, peppers and specific herbs.
- A salad garden would include all of the above ingredients plus lettuce varieties, cucumbers, peas, radishes and more.
- A spa garden could include lavender, rose, mint, lemon verbena, chamomile and sweet basil, to name a few. Some are great for tea. Others have relaxing scents. Use cucumbers for tired eyes. Make your own foot soaks, masks and scrubs with your garden bounty.
Have a garden conversation today at your family table. Talk about what your family likes to eat. What is the best use of your garden space? If you are eager to plant, start by planning it out together around the family table.
Find your plant hardiness zone and look for help from your county Extension office and the NDSU Extension horticulture web pages at www.ndsu.edu/agriculture/extension/extension-topics/gardening-and-horticulture .
Look up plants you want to grow. Determine how much space each will need. Map out your space. Figure out costs of plants and seeds, water and soil amendments. Your kids will be doing math and science without even noticing!
Speaking of science, did you know you can regrow the roots of green onions? Submerge the roots of a green onion in a small glass jar. Leave an inch or so sticking out of the water. Change the water every few days. Watch it grow! Your young scientists may even want to measure and chart the growth. Trim and use the new growth in cooking. In a short while, you can plant the onion back in the soil.
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Savor (the Time Savings) | |
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Do you ever run short on time and wish that you had chopped ingredients ready to add to your casserole, soup, sloppy joes or other dish? You can clean and chop onions ahead of time, and you do not need to blanch (heat treat) them.
- Clean onions.
- Chop, then place in freezer bags in recipe-sized amounts.
- Press out air and leave head space. Label bags with contents, amount and date, and seal.
- Freeze flat on a cookie sheet, then stack the bags.
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