Gaby
Green onions are packed with a unique vitamin and mineral complex, naturally designed to nourish the growth of shoots. Incorporating this essential component into your spring diet can help your body quickly regain its strength after the winter vitamin deficiency.
What Are They?
All types of onions belong to the asparagus family of the Amaryllidaceae family. Green or salad onions refer to certain species of the Allium genus, where the edible part is not the underground bulb but the herbaceous above-ground portion of the plant, which has a milder flavor than the bulb itself. This culinary and commercial term typically applies to young plants harvested before the bulb forms or shortly after the bulb appears in a small size.
In addition to the green tops of the familiar bulb onion, the greens of other varieties of green onions are also consumed: ramps, chives, shallots, scallions (Welsh onion), leeks, Chinese onions, and more. The leaves (known as the “feather”) that grow directly from the bulb are eaten before the bulb fully develops. The green feathers can be flat or tubular (hollow inside). Depending on the variety, the thin, juicy, and long leaves can vary in size, with some reaching up to a meter in height.
The onion feather with a round white base has a sharp and pungent taste and a spicy aroma (thanks to its essential oils). This green mass is considered a vegetable. It can be consumed both raw and cooked. In spring, it’s best to enjoy raw green onions as a source of vitamins.
The Elixir of Health
The benefits of green onions have been known to humanity since ancient times. The ancient Romans, Greeks, Egyptians, and Chinese used this vegetable to restore vitality and prepare for intense physical exertion. Onion juice combats weakness, boosts immunity, and strengthens the spirit. This vegetable reduces stress, supports heart health, and raises testosterone levels, the male hormone responsible for courage and endurance. Ancient legionnaires wouldn’t head into battle without this energizing boost, often applying it to their bodies as a natural antibiotic to enhance stamina and prevent microbial infections of wounds.
Green onions possess antibacterial, wound-healing, toning, diuretic, anti-sclerotic, anti-tumor, and general strengthening properties. The phosphoric acid in the spicy feather improves blood quality. Green onions purify the blood, lower blood pressure, prevent blood clots, and reduce the risk of heart attacks. This valuable vegetable enhances metabolic processes, regulates lipid metabolism, and lowers blood cholesterol levels. The presence of the amino acid L-tryptophan explains the sedative effect of onions as a natural calming agent (an onion salad for dinner promises a good night’s sleep).
Onion juice treats sexual health issues, helps eliminate stones in kidney disease, reduces swelling, and detoxifies the body. Green onions improve vision, strengthen teeth, and have an expectorant effect. They are effective against colds and flu. The beneficial compounds in green onions gently stimulate the pancreas and liver: the onion feathers encourage the body to produce digestive enzymes more actively. Additionally, regular consumption of green onions lowers the chances of developing cancer.
Elemental Composition
The substance with anti-cancer properties found in onion feathers is the antioxidant quercetin. In addition to this, the product contains zeaxanthin, lutein, ash, pectins, flavonoids, essential oils, and organic acids. It also includes important minerals: magnesium, calcium, iron, copper, manganese, molybdenum, cobalt, sulfur, rubidium, and boron.
In terms of vitamin K content, young onion shoots surpass other vegetables. In 150 grams of green feathers, you’ll find the daily requirement of beta-carotene, vitamins C and A. Green onions also contain vitamins E, H, PP, and B-complex vitamins. This balanced vitamin and mineral composition supports the normal functioning of all organs.
Onions are composed of 93% water. They contain less fiber than protein (0.9% compared to 1.3%). In the nutritional composition of green feathers, carbohydrates dominate (4.5%), while fats are virtually absent. Thus, green onions are low in calories, with only 19 kcal. Nutrition experts recommend a safe daily intake of 70-100 grams of green onions.
Culinary Uses
Green onions are a great addition to salads, soups, or sauces. In popular Asian recipes, shallots are typically prepared by removing the lower leaves (0.5 cm of the root part) before consumption.
Philippines
In the southern part of the country, green onions are ground in a mortar with hot peppers and ginger. These ingredients are used to make a local spicy condiment for fried dishes. The palapa condiment comes in two varieties – dry or wet. In the dry version, green onions are sautéed with coconut flakes. Additionally, Asians make onion oil from the green feathers: chopped green onions are briefly blanched and emulsified in oil.
Vietnam
In Vietnamese cuisine, fermented salad onions are used in the New Year dish dưa hành, prepared for the Tet holiday – the local New Year celebration. The sauce mỡ hành (green onions sautéed in oil) is also included in dishes like cơm tấm, cà tím nướng, bánh it, and others. Salad onions are even a key ingredient in Vietnamese rice porridge cháo hành, which is specially prepared for home treatment of colds.
Japan
Japanese chefs use local multi-layered onions (wakame) in a thick sauce served with tofu as a topping (a flavor-enhancing ingredient).
India
In India, green onions are eaten raw. A popular snack is chutney, which includes raw green onions, mint, and coriander.
Spain
Catalan green onions, known as calçot, are used in the local dish calçotada. Grilled calçot onions are dipped in romesco or salvitxada sauce and enjoyed in large quantities.
United Kingdom
In the United Kingdom, residents add chopped green onions to potato dishes – whether mashed or in salads. These vegetables complement each other’s flavors beautifully.
Mexico
A popular national dish, cebollita, consists of whole green onion feathers grilled to perfection. They are simply sprinkled with salt and drizzled with lime juice. This green onion is served as a traditional side dish to asado – grilled or spit-roasted beef. Cebollita is also served with cheese and rice.
Quick Recipes
Simple dishes made with minimal ingredients are quick to prepare and effectively satisfying.
Green Onion and Cucumber Salad
Ingredients: green onions – 1 bunch, dill – 1 bunch, cucumbers – 3, chicken eggs – 5, sour cream or mayonnaise – 3 tablespoons, salt and black pepper – to taste.
Preparation: Boil the eggs hard, peel them, and cut them into cubes. Chop the cucumbers, onions, and dill. Combine all the ingredients, dress the salad with sour cream or mayonnaise, season with salt and pepper, and mix well.
Egg and Green Onion Salad
Ingredients: green onions – 1 bunch, chicken eggs – 3, sour cream – to taste, salt and pepper – to taste, herbs – for garnish.
Preparation: Boil the eggs hard, cool them in water, peel, and cut into small cubes (it’s easier to chop boiled eggs by passing them through an egg slicer). Rinse the green onion feathers and slice them into thin rings. Mix the chopped eggs and onions with sour cream, add spices, and garnish with herbs – dill, parsley, or cilantro.
This popular spring salad provides the body with a daily dose of protein and beneficial elements. It can also be used as a spread on bread.
