Welcome to Heart Healthy Recipes' Newsletter

The onion is the featured heart-healthy food for this month’s newsletter.

Onions are usually available year-round, though, some varieties such as the Vidalias and Walla Walla Sweet Onions are typically at their peak during late spring and early summer months.

Onions can be added to so many recipes including homemade breads, salads, and also utilized for outdoor grilling.

Included in this month’s newsletter are several recipes to help incorporate into a heart-healthy diet. Recipes include baked stuffed onions, a two-ingredient, gluten-free bread recipe, and a basic grilling recipe for the upcoming grilling season.

Health Benefits of Onions

The onion contains sulfur compounds of allicin which may help the heart by lowering blood pressure and possibly reducing the issue of blood clots. Sulfur compounds in the onion may help regulate and manage cholesterol.

Onions are a good source of the flavonoid called quercetin. Quercetin may help to reduce inflammation, lower blood pressure, help strengthen the immune system and provide overall health. The nutrient-rich skin of red onions is especially high in quercetin.

The fiber-rich onion is also beneficial for weight loss and may help to reduce blood pressure as well. Both the raw onion and grilled, baked, or sautéed onions supply dietary fiber. Raw onions provide 2 grams of fiber per cup, while grilled onions have 1.5 grams of fiber per cup, according to the USDA. Fiber is also essential for overall health, in turn, helping to keep the heart healthy.

Baked Stuffed Onions

Recipe Ingredients:

¼ cup extra virgin olive oil

3 cloves garlic, finely chopped

1 cup rice

5 medium tomatoes, diced

¼ cup red wine

½ cup water

1 tablespoon oregano

1 tablespoon basil

1 tablespoon dill

1 tablespoon parsley

1 teaspoon thyme

Sea salt, to taste (optional)

Black pepper, to taste

4 cups vegetable stock

Recipe Instructions:

Prepare the onions by peeling off outer layer and cutting off the top of each onion. Score the onion lengthwise.

In a large pot, add approximately 2-3 cups water and bring to boil. Add the onions and blanch for 3 to 4 minutes to soften. Remove the onions from the pot and allow to cool. Remove the inner core of each onion for filling and chop. Heat half of the olive oil in a pan and add the chopped onions. Sauté chopped onion filling for 2-3 minutes. Stir in the garlic and sauté for an additional minute.

Add rice, half of the diced tomatoes, red wine, remaining olive oil and water. Stir and simmer over low heat until liquid is absorbed. Remove from heat and add in spices of oregano, basil, dill, parsley, thyme, sea salt (optional), and pepper.

Spread a few tablespoons of olive oil in the bottom of the baking dish. Spoon approximately one teaspoon of filling into an onion layer. Roll lengthwise and overlap the outer rim to securely close. Excess filling may be placed around the rolled onions. Add remaining tomatoes and vegetable stock. Drizzle olive oil over the tops of the onion dish.

Cover and bake in a preheated 350°F oven for 45 minutes. Uncover and continue to bake for another 10 minutes or until onions become soft and rice is cooked.

Makes 6 servings.

NutriBullet Personal-Sized Blender

Gluten-Free Onion Bread

Recipe Ingredients:

⅔ cup flaxseed

¼ cup water

Recipe Instructions:

Remove outer layer of onion skins and place whole onions in a blender. Add flaxseed and blend until flaxseed is a fine consistency.

Add water as needed.

Spread the onion mixture into a baking dish lined with grease-proof paper. Place in the preheated oven and bake for 30 to 35 minutes or until bread is golden brown.

Remove bread from oven and allow to cool.

Makes 12-18 servings.

Grilled Sweet Onions

Recipe Ingredients:

2 tablespoons extra virgin olive oil

1 teaspoon sea salt (optional)

Black pepper, to taste

½ teaspoon thyme

2 tablespoons balsamic vinegar

Recipe Instructions:

Rinse the onions, if needed, to ensure no traces of soil remains on them. Cut onions into ½-¾ inch thick slabs - leaving the root intact. Leaving the root intact helps the onion hold together better when on the grill.

Drizzle or brush olive oil over the onion slices. Sprinkle with sea salt (optional), black pepper, and thyme.

Place onions on the grill, turning occasionally until the onions are soft and charred in spots - approximately 12 minutes.  

Transfer to a plate and drizzle with vinegar.

Makes 3 cups.

Herb Crisper

Tips for Choosing Onions:

Storing Onions:

Once onions are chopped and /or sliced they should be stored in the refrigerator in a sealed container and should last for approximately seven to ten days.

Also, keep onions away from light to prevent sprouting.

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