Food, Recipe and Activity of the Week - March 4, 2007
This week's features include:
Food - Onion
Recipe - 5-spice onion soup
Activity - Dancing
History
Because of their small size and their tissues leaving little or no trace, there is no agreement as to the exact location or time of origination of the onion. Many experts believe onions originated in central Asia while others believe they were first grown in Iran or West Pakistan.
Regardless of where they originated, it is presumed that people discovered and started eating wilds onions a long time ago-long before farming or even writing were invented. It is likely that onions were a staple in the prehistoric diet.
Most researchers do agree that onions have been cultivated for 5000 years or more. Onions may be one of the earliest cultivated crops because of being less perishable then other foods, were transportable, and could be easily grown in a variety of soils and climates.
In the Middle Ages, the three main vegetables of European cuisine were beans, cabbage, and onions. In addition to being a main food source, onions were used to alleviate headaches, snakebites, and hair loss. They were also used as rent payments and wedding gifts.
The first Pilgrims brought onions with them on the Mayflower. However, upon arriving in North America it was found that wild onion strains already grew here. Native American Indians used wild onions in a variety of ways including eating them raw or cooked and as a seasoning. It is recorded that bulb onions were planted as soon as the Pilgrim fathers could clear the land in 1648.
Onion Facts
Onions are available all year round with some varieties being more available at certain times of the year. Red, White, and Yellow onions are available all year with Red being more plentiful in the summer. Vidalia, sweet onions only grown in Georgia, are available May through November. Baby Vidalia, green onions, are available December through March.
When selecting onions, choose those with short, tight necks and dry papery skins. The onions should be firm with a minimum of spots or blemishes. Onions should be stored in a cool, dry, dark place with good air circulation. They can be stored in a loosely woven bag, basket, or crate. Whole onions should keep for weeks if kept properly. Cut onions should be stored in a covered container in the refrigerator.
When cooking with onions the kind of dish being prepared will determine the type of onion to use. Red onions have a mild flavor and are good to use in potato salads, green salads, or sliced raw on hamburgers. They are also good grilled whole. White onions have a sweet flavor and can be sauted for used in meat dishes. They also go well with Mexican dishes. Yellow onions have a tangy, sweet flavor. They are the most common onion and are good for all kinds of cooking including soups, meat dishes, and as a complement to vegetables dishes.
Onions are a very low-calorie food so are an excellent way to flavor foods. Research shows that onions may help guard various chronic diseases. This may be due to the generous amounts of a flavonoid called quercetin found in onions. Studies show that quercetin protects against cataracts, cardiovascular disease, and cancer.
Nutritional Information (per half cup chopped raw onion): 30 calories, 0 g fat, 7 g carbohydrate, 1 g dietary fiber, 5 g sugars, 1 g protein, 0 g cholesterol, 0 g sodium, 5 mg vitamin C, 126 mg potassium
For more information on onions, visit the National Onion Association website.
Ingredients:
- 2 onions, cut in half, sliced thin
- 6 cloves garlic, sliced
- Salt and white pepper to taste
Broth:
- 1 medium onion, chopped
- 6 cups and 1 tablespoon chicken or vegetable broth
- 1/2 inch fresh peeled ginger, sliced
- 6 whole cloves
- 1 cinnamon stick, about 4 inches long
- 3 star anise
- 1/2 teaspoon dried fennel seeds
- 6 whole dried medium shiitake mushrooms
- 1 tablespoon soy sauce
- 1 tablespoon molasses
Directions:
- Heat 1 TBS broth in medium soup pot. Healthy Sauté first onion in broth ingredient list over medium heat in broth for 5 minutes, stirring frequently, until translucent. Add rest of broth, and next 8 ingredients, and stir. Bring to a boil, reduce heat to medium low, and simmer broth ingredients briskly together for 20 minutes, uncovered. This will bring out a lot of flavor from the ingredients. Strain, while still hot, and return liquid to pan. Do not throw away mushrooms. Discard the rest.
- While broth is simmering, cut onions in half and slice thin. In separate medium sized stainless steel skillet, heat 1 TBS of soup broth over medium heat. Healthy Sauté sliced onions over medium low heat in broth, stirring often for about 15 minutes, until translucent. Add garlic and sauté for another minute.
- Slice shiitake mushrooms saved from broth and return to soup along with sautéed onions and garlic. Season with salt and white pepper to taste.
Nutrition Information (serving size -1/4 of recipe): Calories 160, Total Fat 3g, Cholesterol 0mg, Sodium 1432 mg, Total Carbohydrate 26g, Protein 10g
Whether you feel like exercising in the privacy of your own home or at your local YMCA, dancing is a great way to get your body moving! A person weighing 150 lb. can burn approximately 200 calories in 30 minutes with light dancing, such as ballroom dancing. More intense dancing, such as ballet, can burn upwards of 275 calories per 30 minutes of activity.
Fitness experts say that dancing is a great way to improve cardiovascular fitness, muscle strength, endurance, and flexibility. Experts also say that certain dancing styles offer different benefits. For example, if you are looking to improve muscle tone in your legs and stomach, ballet or reggae dancing should be your choice. If you are looking to improve cardiovascular fitness, tap, jazz, and African dance would be the best for you.
The wonderful part about dancing is that you do not have to follow a certain style (ie: ballet, tap, jazz) to get the health benefits. You can just pop in a cd, play the music of your choice and start boogying in your living room! If you have young children, get the whole family involved by having a dance competition. Have the children pick out their favorite song and let them create their own moves.
Want to try something new with just your spouse? How about enrolling in a ballroom dance class? It may take a while to convince your partner that it will be fun, but once the class begins, it will be a guaranteed good time! Check with your local park and recreation services to find where classes might be offered near you.
Like with any type of exercise, it is recommended that you consult with your physician before to starting a new exercise.
Adapted from: Dancing Your Way to Fitness, Ebony, Dec, 1998