When I speak to groups about Phytonutrients I always stress eating members of the Onion family because they are just so dang healthy. In most cases folks are family with onions and garlic but not some up on the rest of the onion family so I thought that in today's post for Phytonutrient Friday I would clue you in on what you need to know about chives, leeks, green onions, and shallots.
Perhaps the first thing to understand regarding these delicious members of the onion family is that they have changed very little since our ancient hunter/gather ancestors first ate them. It seems that for no other reason than the fact that they taste great and are wonderful just as they are, man has never really tinkered with these veggies. That’s a really good thing too, it means that these aromatics are nearly as packed full of phytonutrients as they have ever been! So you can grow any variety you want and still be sure you are getting plenty of health benefits!
The real key to getting the best out of these four is to know how best to prepare them.
Chives – This one is really simple. Just cut them raw and add them to finished foods, do not cook them as getting them too hot destroys many of their best benefits. Chives come in two types, onion and garlic. Onion chives are most family to us and are sold in most grocery stores. Garlic chives however, are nearly 10 times better for you so grow your own either in the garden or a kitchen window sill!
Green Onions - Also known as Salad Onions or Scallions these are among the most phytonutrient rich foods on an ounce for ounce basis. They are not really ‘baby onions’ as many people think but are rather a unique species all to themselves. Nearly identical to fossil records over 20,000 years old these antioxidant powerhouses (nearly 150 times more phytonutrient rich than an average white onion) have changed very little over the ages. Eat the green parts too as they contain the most nutrition! In a study released in the Journal of the National Cancer Institute (2002), it was shown that adult men who ate just 10 grams of these per day had a 50% lower risk of developing prostate cancer. These can be grilled, s teamed, stir fried or boiled in soup stock in place of onions to add a super nutritional punch to any meal! Added at the end of a dish as a final touch is an old chef’s trick – it adds a pleasant taste, aroma and crunch.
The real key to getting the best out of these four is to know how best to prepare them.
Chives – This one is really simple. Just cut them raw and add them to finished foods, do not cook them as getting them too hot destroys many of their best benefits. Chives come in two types, onion and garlic. Onion chives are most family to us and are sold in most grocery stores. Garlic chives however, are nearly 10 times better for you so grow your own either in the garden or a kitchen window sill!
Green Onions - Also known as Salad Onions or Scallions these are among the most phytonutrient rich foods on an ounce for ounce basis. They are not really ‘baby onions’ as many people think but are rather a unique species all to themselves. Nearly identical to fossil records over 20,000 years old these antioxidant powerhouses (nearly 150 times more phytonutrient rich than an average white onion) have changed very little over the ages. Eat the green parts too as they contain the most nutrition! In a study released in the Journal of the National Cancer Institute (2002), it was shown that adult men who ate just 10 grams of these per day had a 50% lower risk of developing prostate cancer. These can be grilled, s teamed, stir fried or boiled in soup stock in place of onions to add a super nutritional punch to any meal! Added at the end of a dish as a final touch is an old chef’s trick – it adds a pleasant taste, aroma and crunch.
Leeks – Perhaps the most under used member of the onion family the leek, which looks like a green onion on steroids, having a very small bulb and a long white cylindrical stalk of superimposed layers that flows into green, tightly wrapped, flat leaves, is full and flavor and nutrition. Farm or garden grown leeks are usually about 12 inches in length and one to two inches in diameter and feature a fragrant flavor that is reminiscent of shallots but sweeter and more subtle. Wild leeks, known as ramps, are much smaller in size, but have a stronger, more intense flavor. They are available for a short period of time each year and are often widely sought out at farmers markets when they are in season. With a more delicate and sweeter flavor than onions, leeks add a subtle touch to recipes without overpowering the other flavors that are present. Although leeks are available throughout the year they are in season from the fall through the early part of spring when they are at their best. The flavonoids in leeks are most concentrated in their lower leaf and bulb portion, so unlike green onions you do not need to eat the green parts. Leeks rank ahead of white onions in terms of their phytonutrient content and may be substituted in many recipes to kick up the nutritional value of a meal.
When preparing Leeks try to use leeks that are of similar size so as to ensure more consistent cooking if you are planning on cooking the leeks whole. Leeks are available throughout the year, although they are in greater supply from the fall through the early part of spring.
Fresh leeks should be stored unwashed and untrimmed in the refrigerator, where they will keep fresh for between one and two weeks. Wrapping them loosely in a plastic bag will help them to retain moisture. Cooked leeks are highly perishable, and even when kept in the refrigerator, will only stay fresh for about two days. Leeks may be frozen after being blanched for two to three minutes, although they will lose some of their desirable taste and texture qualities the phytonutrients will remain. Leeks will keep in the freezer for about three months.
Shallots – Another under used member of the onion family (at least in most American cooking), Shallots are favored for their mild onion flavor, and can be used in the same manner as onions. A shallot looks like a small, elongated onion with a copper, reddish, or gray skin. When peeled, shallots separate into cloves like garlic. There are two main types of shallots: Jersey or "false" shallots (larger) and "true" shallots (more subtle flavor). Fresh green shallots are available in the spring and dry shallots (dry skin/moist flesh) are available year-round. Shallots come in three sizes – small, medium and jumbo (the least tasty). The younger (smaller) the shallot, the milder the taste.
Shallots have been found to be second only to garlic in their ability to destroy cancer cells.
Like other members of the onion family it is best to cut shallots and allow them to rest for five to ten minuets before you heat them. This ensures you get the most out of your shallots.
That's it for this weeks edition of Phytonutrient Friday, be sure to click on the link below and reserve your FREE seat for this years online Home Grown Food Summit. You can also follow the link to learn more about this amazing FREE event!
Happy Gardening!!
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