Green Onions or Scallions
Green onions are young shoots of bulb onions, and are milder tasting than large bulb onions. They have a small, not fully developed white bulb end with long green stalks. Both parts are edible. Scallions are considered younger than a green onion because they should not have a bulb, while green onions should have a miniature bulb.
Green onions, also called scallions, are available year-round in most markets. They have long, straight green leaves and bases that are straight, rather than bulbous-shaped. Both the white base and the green leaves are edible.Choose green onions that have fresh-looking green tops and clean white ends. Store green onions wrapped in a plastic bag in the crisper drawer of your refrigerator for up to 5 days. Green Onions or scallions are very low in calories; 100 g of fresh leaves provide just 31 calories. Nonetheless,flavonoid anti-oxidants, plant fiber, minerals, and vitamins are some of the health benefits green onions or scallions provide.
The term “green onions” is sometimes used to refer to spring onions. However, they are not the same. Often found at farmer’s markets, spring onions show the beginnings of a bulbous base, but have been harvested before the base has developed into a large, rounded mature onion. You can substitute spring onions for green onions; however, spring onions are generally stronger in flavor, so consider using fewer.
The flavour is mild, and they can be eaten raw or lightly cooked.Try spring onions thinly sliced in salads or added to stews, casseroles and soups.
Refer to our tabs on Cleaning and Preparation, Nutrients and Health Benefits to understand more about health benefits green onions can bring to your diet.
Sources of Information on Health Benefits Green Onions provide
You can get more information on the health benefits green onions bring to the table by visiting any of these sites.
Green onions, also called scallions, are available year-round in most markets. They have long, straight green leaves and bases that are straight, rather than bulbous-shaped. Both the white base and the green leaves are edible.
Storage: Remove any rubber bands or damaged leaves, wrap in a plastic bag and store in the vegetable crisper section of the refrigerator for up to 5 days. Store away from odor-sensitive foods such as corn and mushrooms, which will absorb the odor of the onions.
Cleaning & Cutting: Rinse onions under cool tap water and remove any wilted or damaged tops or slimy skins on the white parts.
Lay several onions on a cutting surface. Using a chef’s knife, trim off the stringy root ends by slicing about 1/8 to 1/4 inch above the roots. Discard the roots. Trim about 2 inches from the green tops. Discard the trimmed tops.
How to Buy: Choose green onions with crisp, bright green tops and a firm white base.
Special Steps: For garnishes, salads, salsas, and other recipes in which the onion will not be cooked, cut into thin slices, about 1/8 thick.
TIP: With a chef’s knife, use a rocking motion, cutting all the way up the trimmed stalk until the onion is cut into small pieces. To finely chop, continue to cut the onions using a rocking motion until the pieces are chopped into small bits.
Also, when buying green onions for a recipe, keep in mind that 1 medium green onion equals 2 tablespoons sliced green onions.
Green Onions contain many noteworthy flavonoid anti-oxidants, plant fiber, minerals, and vitamins that have proven health benefits.
Mineral Content: Green Onions contain copper, iron, manganese, and calcium.
Vitamin & Compounds: Spring onions contain healthy composition of vitamin A, Vitamin C, Vitamin K and other flavonoid phenolic anti-oxidants such as carotenes, zea-xanthin, pyridoxine, folic acid, niacin, riboflavin, and thiamin and lutein. It also has B complex Vitamins.
Water Content: Green Onion is 82-88 percent water by weight.
Carbohydrate Content: Green Onion provide only 31 calories per 100 g.
Green Onion contains allicin which decreases blood vessel stiffness by release of nitric oxide (NO); thereby bring a reduction in the total blood pressure. In addition, It blocks platelet clot formation and has fibrinolytic action in the blood vessels, which helps decrease an overall risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), and stroke.
Bone Health: A single, 12-gram green onion stalk contains nearly 20 micrograms of vitamin K and 1.6 milligrams of vitamin C which is very good for the development and maintenance of strong bones.
Eye Health: The body needs vitamin A to produce rhodopsin, the protein in the eyes that allows retinal receptors to absorb light. A green onion stalk contains 24 micrograms of vitamin A.
Heart Health: The vitamin C and vitamin A found in foods like green onions both have strong antioxidant properties, This means the vitamins can help prevent DNA and cellular tissue damage by inhibiting the activity of free radical compounds.
Blood Pressure: Vitamin C may also help prevent high blood pressure, which, in turn, can lower your risk of heart disease.
Immune System Health: Onions like green onions are a rich source of phytochemicals, especially flavonoid compounds such as quercetin and anthocyanins. These particular phytochemical compounds are naturally occurring plant chemicals that may support the function of the immune system.
Anti-inflammatory: Onions’ sulfurs may be effective anti-inflammatory agents. Quercetin has been found to relax the airway muscles and may provide relief of asthma symptoms.
Cancer: Quercetin may be a powerful anti-cancer agent. Pectin (water-soluble colloidal carbohydrate) in green onions reduces the chances of developing cancers especially colon cancer.
Digestion: The fiber in onions promotes good digestion and helps keep you regular. Additionally, onions contain a special type of soluble fiber called oligofructose, which promotes good bacteria growth in your intestines.
Regulating blood sugar: The chromium in onions assists in regulating blood sugar. The sulfur in onions helps lower blood sugar by triggering increased insulin production.
Blood Pressure: Green onions also contain potassium, a crucial mineral for blood pressure control.
High Cholesterol: Green onions help to reduce cholesterol levels as well.
Aids in respiratory function: Well-known for anti-bacterial and anti-viral properties, green onions are one of the most commonly used natural remedies to treat viral infections, flu, common cold, etc. They are also found to stimulate the activity of respiratory system and aid in expelling sputum.
Metabolism: It is a good food for regulating metabolism and keeping macronutrients.
Skin Health: Allicin in this vegetable is good for the skin as it protects from skin wrinkling.
Prevents stomach complications: Beneficial in relieving gastrointestinal problems, green onions are also helpful in increasing appetite and support the process of digestion. It is also found to act as a powerful natural remedy to prevent against diarrhea and other stomach related complications.
Protects against infection: Sulphur in green onions inhibits fungal growth, while vitamin K helps in clotting of blood. They are also found to enhance the blood circulation and absorption of vitamin B1 by the body thereby reducing stress and tiredness. Vitamin C acts as a powerful antioxidant that protects the body tissues from damage and inflammation.
Help Alleviate Sinus Problems: Many people suffer from sinus problems during the fall and spring months. Onions can help alleviate sinus problems by loosening the mucus in the nose. Additionally, onions can be used to treat other infections, including bronchitis and ear earaches.
Gas and Bloating: Green onions can cause bloating and gas.
Skin Odors: Raw onions produce unpleasant breath and skin odors.
Note: Cooking onions in high heat reduces the benefits of diallyl sulfide, a cancer protective phytochemical.
Here are some simple and delicious Green Onion recipes.
1) Dilled Onion Cheese Balls: Make-ahead appetizer cheese balls are easily transformed into the flavor of your choice. Try gouda, prosciutto-basil, or spicy taco. Take them tailgating or pull them out for a party at home.
2) Spring Green on Greens: You’ll get plenty of heart-healthy vegetables in this fresh salad. Serve it with broiled chicken or fish to add fresh color to your plate.
3) Easy French Onion Soup: A simple and easy to make recipe, which you can make after a long day at work and you just want to pamper yourself.
4) Spring Onion Curry: An amazingly flavorful and quick to make curry that goes well with breads, naans or chappatis and rotis.