Onions, Garlic & Leeks The Sweet Scent of Better Health.Scientists continue to find new reasons for eating fruits and vegetables. The list of phytochemicals in foods just gets longer and longer. Those nonnutritive components of foods provide many health benefits. Most people add onions, garlic, and leeks to foods for their marvelous flavor. But there are other reasons for including them. The active substances in them (allyl allyl /al·lyl/ (al´il) a univalent radical, —CH2dbondCHCH2. al·lyl n. The univalent, unsaturated organic radical C3H5. sulfides) provide protection against cancer. Some of the phytochemicals, including the allyl sulfides, block the action of hormones or chemical pathways within the body that promote cancer. Other foods, with other phytochemicals, include soybeans, cabbage, ginger, licorice licorice (lĭk`ərĭs, –rĭsh), name for a European plant (Glycyrrhiza glabra) of the family Leguminosae (pulse family) and for the sweet substance obtained from the root. , and umbelliferous vegetables (that is, carrots, celery, cilantro, parsley, and parsnips). Onions are rated with a moderate cancer protective activity. Foods with a rating similar to that of onions include flax, citrus, turmeric turmeric: see ginger. turmeric Perennial herbaceous plant (Curcuma longa; family Zingiberaceae), native to southern India and Indonesia. Its tuberous rhizomes have been used from antiquity as a condiment, as a textile dye, and medically as an , cruciferous vegetables Edible plants in the family Brassicaceae (also called Cruciferae) are termed Cruciferous vegetables. For a botanical description of plants in this family (whether or not used for food), see Brassicaceae. (broccoli, Brussels sprouts Brussels sprouts, variety (gemmifera) of cabbage producing small edible heads (sprouts) along the stem. It is cultivated like cabbage and was first developed in Belgium and France in the 18th cent. , cabbage, and cauliflower cauliflower (kô`lĭflou'ər, käl`ĭ–), variety of cabbage, with an edible head of condensed flowers and flower stems. Broccoli is the horticultural variety (botrytis); both were cultivated in Roman times. ), solanaceous solanaceous pertaining to or emanating from solanum. vegetables (tomatoes and peppers), brown rice, and whole wheat. The sulfides of garlic, onions, and other members of the allium allium Any plant of a large genus (Allium) of bulbous, onion- or garlic-scented herbs of the lily family, including the onion, garlic, chive, leek, and shallot. Allium species are found in most regions of the world except the tropics and New Zealand and Australia. family provide even more health benefits in addition to cancer protection. They also decrease the tendency for blood clots Blood Clots Definition A blood clot is a thickened mass in the blood formed by tiny substances called platelets. Clots form to stop bleeding, such as at the site of cut. to form--a considerable risk for heart attacks and stroke. Plus they lower the levels of low-density lipoprotein low-density lipoprotein n. Abbr. LDL A lipoprotein that contains relatively high amounts of cholesterol and is associated with an increased risk of atherosclerosis and coronary artery disease. (LDL LDL - ["LDL: A Logic-Based Data-Language", S. Tsur et al, Proc VLDB 1986, Kyoto Japan, Aug 1986, pp.33-41]. , or bad) cholesterol and decrease total cholesterol (both risk factors for coronary heart disease coronary heart disease: see coronary artery disease. coronary heart disease or ischemic heart disease Progressive reduction of blood supply to the heart muscle due to narrowing or blocking of a coronary artery (see atherosclerosis). ). Is the role of alliums in health new? Yes and no. Certainly the role of the allyl sulfides in protection from cancer and heart disease is a new description of what and how they perform. But writings from as far back as the sixth century tell of the use of onions as medicine in India, where they were taken for the heart, eyes, and joints and used as a diuretic diuretic (dī'yərĕt`ĭk), drug used to increase urine formation and output. Diuretics are prescribed for the treatment of edema (the accumulation of excess fluids in the tissues of the body), which is often the result of underlying . Food historians tell us that onions have been around a long time. The first mention of their cultivation seems to be in the Mediterranean region thousands of years ago. Others attribute their origin to southeastern Asia, while still others say they came from Iran and Pakistan. All agree that hundreds of varieties are now grown throughout the world. Are the benefits of the alliums lost in cooking? Most of the phytochemicals are stable in heat and not lost in the cooking water. It is the sulfur compounds that make you cry when you chop fresh onions that provide the health benefits. To ensure a long shelf life for onions and garlic, store them in a single layer. Avoid leaving them in the sunlight, since they will develop green sun spots (Astron.) dark spots that appear on the sun's disk, consisting commonly of a black central portion with a surrounding border of lighter shade, and usually seen only by the telescope, but sometimes by the naked eye. . They may be chopped, diced, or sliced and frozen for later use in cooked dishes. Garlics, onions, and leeks are very versatile. Eat them raw, braised braise tr.v. braised, brais·ing, brais·es To cook (meat or vegetables) by browning in fat, then simmering in a small quantity of liquid in a covered container. , boiled, steamed, baked, sauteed, scalloped scal·lop also scol·lop or es·cal·lop n. 1. a. Any of various free-swimming marine mollusks of the family Pectinidae, having fan-shaped bivalve shells with a radiating fluted pattern. b. , fried, or grilled. They may serve as a vegetable or a seasoning. Whichever way you choose, uncover the treasure of good health and good flavor found in these ancient foods by including onions, garlic, and leeks in your menus. Glorioso 1 8-ounce package medium-sized pasta shells 4 cloves garlic, minced 3 T. olive oil 2 T. fresh basil 2 T. fresh Italian parsley 1/8 t. dried oregano 2 cups mushrooms, sliced (or 2 cups zucchini, sliced, or 1 cup of each) 1/8 t. salt or garlic salt 1/4 cup grated Parmesan cheese Cook pasta according to package directions. In large frying pan, saute garlic in oil until clear and soft. Add basil, parsley, and oregano to mixture and heat through to combine flavors. Add mushrooms or sliced vegetables and saute until crisp tender. Season with salt or garlic salt. Add pasta and heat through. Serve on large platter. Garnish with grated Parmesan just before serving. Serves: 8. Calories per serving: 110; protein: 3.3 grams; carbohydrate: 11 grams; fat: 6 grams; cholesterol: 2.5 milligrams; fiber: 0.9 grams. Sheila Hodgkin Eggplant Pizza 2 T. olive oil 1 small eggplant, pared and sliced into 1/2-inch slices 2 cloves garlic, minced 1/8 t. salt 1 cup chopped onion 1 cup chopped green pepper 1 15-ounce jar spaghetti sauce with mushrooms 1 T. oregano 1 t. dry dill weed 1 t. dry parsley flakes cup grated nonfat mozzarella cheese 1/4 cup grated Parmesan cheese Pour oil into a 12-inch diameter pizza pan Pizza Pan is a chain of pizza shops located mostly in northeast Ohio. They are the self-proclaimed "original home of the free pizza," as customers who buy one pizza at regular price can get two more for free with pickup, or one more for free with delivery. . Slice enough eggplant to completely cover the bottom of the pan. Coat each slice on both sides with the oil while placing in the pan. Sprinkle with minced garlic and salt. Top with onion and green pepper. Lightly salt vegetables. Cover with foil. Bake 30 minutes at 375 [degrees] F. or until tender. Remove foil. In small bowl, combine spaghetti sauce with oregano oregano (ərĕg`ənō), name for several herbs used for flavoring food. A plant of the family Labiatae (mint family), Origanum vulgare, , dill weed, and parsley. Pour over eggplant to lightly cover. Generously sprinkle mozzarella moz·za·rel·la n. A mild white Italian cheese that has a rubbery texture and is often eaten melted, as on pizza. [Italian, diminutive of mozza, a cut, mozzarella, from mozzare, on top and garnish with Parmesan cheese. Return to 400 [degrees] F. oven for 15 minutes or until lightly browned. Cut into wedges to serve. Serves: 4. Calories per serving: 300; protein: 9.5 grams; carbohydrate: 28 grams; fat: 17 grams; cholesterol: 13 milligrams; fiber: 2.3 grams. Lima Bean lima bean: see bean. Salad 1/2 pound dry lima beans 1/4 bunch parsley, chopped 2 cloves garlic, minced or pressed 1 bunch green onions, sliced 2 large carrots, sliced 2 T. olive oil 1 lemon, juiced1/8 t. salt Soak lima beans overnight. Drain and place in a medium-sized bowl; add vegetables, olive oil, lemon juice, and salt. Serve chilled. Serves: 4. Calories per serving: 60; protein: 3 grams; carbohydrate: 8 grams; fat: 2 grams; cholesterol: 0 milligrams. Cindy Markarian Mushroom Chowder chowder, stew of fish or shellfish with potatoes, onions, and pork (usually salt pork), thickened with crumbled hard bread. The name chowder seems to have originated from the French word chaudière cooking spray 1/2 cup cracked wheat 4 cups vegetable broth 1 cup chopped onion 2 cloves garlic, minced or pressed 1 cup shredded carrots cups sliced fresh mushrooms 1 14 1/2-ounce can stewed tomatoes, undrained 2 cups chopped fresh spinach 2 T. fresh lemon juice Coat a large saucepan with cooking spray; add cracked wheat. Cook until lightly browned, stirring constantly. Add broth; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until wheat is tender. Coat a frying pan with cooking spray. Add onion and garlic; saute sau·té tr.v. sau·téed, sau·té·ing, sau·tés To fry lightly in fat in a shallow open pan. n. A dish of food so prepared. until just clear. Add shredded carrots and mushrooms; saute until tender. Stir mushroom mixture, tomatoes, spinach, and lemon juice into cracked wheat. Simmer 10 minutes or until heated through. Serve hot. Serves: 8 (1-cup servings). Calories per serving: 90; protein: 3.0 grams; carbohydrate: 17.8 grams; fat: 0.7 grams; cholesterol: 0 milligrams. Leeks in Orange Sauce 4 medium leeks 1/2 cup water dash of salt 3 T. orange juice 2 T. low-sugar orange marmalade 2 t. honey 1 t. margarine orange slices Remove root, tough outer leaves, and tops from leeks, leaving 2 inches of dark leaves. Wash leeks; split in half lengthwise length·wise adv. & adj. Of, along, or in reference to the direction of the length; longitudinally. Adj. 1. lengthwise within 1 inch of the bulb end. In large skillet boil leeks in water and salt until crisp tender. Drain water. Add orange juice, marmalade, honey, and margarine. Cover and boil until leeks are glazed and thoroughly heated. Garnish with orange slices. Serves: 4. Calories per serving: 119; protein: 2 grams; carbohydrate: 26 grams; fat: 1.4 grams; cholesterol: 0 milligrams. Creamed Onions 1 cup white sauce made of: 2 T. corn oil margarine 3 T. all-purpose flour 1 cup milk 1/4 t. salt 1 pound small creaming onions, peeled 1/4 cup water In microwave, melt margarine in 1-quart glass measuring pitcher about 10 seconds. Add flour and stir to make smooth paste. Add milk gradually, stirring constantly to avoid lumps; then add salt. Return to microwave; cook for 2 minutes, stirring vigorously to remove lumps. Microwave again for 30 seconds; stir. Repeat until thick and smooth. In 1-quart glass casserole, place onions and water. Cover with glass lid or wax paper and microwave for 4 minutes. Drain. Add white sauce; stir gently. Microwave for 3 minutes or until heated through. Serves: 6. Calories per serving: 102; protein: 3.7 grams; carbohydrate: 11.5 grams; fat: 4.8 grams; cholesterol: 0.7 milligrams; fiber: 0.1 gram. Fiesta Dip 2 medium avocados, mashed 1 16-ounce jar salsa, with 2 T. reserved to mix with mashed avocados 1 30-ounce can of fat-free refried beans 1 16-ounce container fat-free sour cream 2 cups fat-free cheese, shredded 1 medium tomato, diced 1 2 1/4-ounce can sliced black olives, drained 1/2 cup chopped green onions tortilla chips In small bowl, mash peeled avocado; stir in 2 tablespoons salsa. On an 1 1"x 16" platter, spread refried beans using a wooden spoon or spatula spatula /spat·u·la/ (spach´u-lah) [L.] 1. a wide, flat, blunt, usually flexible instrument of little thickness, used for spreading material on a smooth surface. 2. a spatulate structure. . Evenly layer remaining ingredients; spread avocado followed by layers of sour cream, salsa, shredded cheese, tomato, olives, and onions. Garnish with tortilla chips. Serve with a large bowl of homemade, baked tortilla chips. Serves: 12. Calories per serving: 180; protein: 9.3 grams; carbohydrate: 15.6; fat: 10.6 grams; cholesterol: 10 milligrams; fiber: 1.3 grams. Jennifer Eannarino Onion Dip 1 10-ounce package frozen chopped spinach 1/2 can chopped water chestnuts, minced 4 green onions, diced, including 2/3 of tops 2 cloves garlic, pressed 1 cup fat-free sour cream 1 cup low-fat mayonnaise 1/8 t. salt or garlic salt Cook spinach according to package directions. Cool and drain; squeeze out excess water. In medium-sized bowl, combine remaining ingredients. Allow to marinate mar·i·nate v. mar·i·nat·ed, mar·i·nat·ing, mar·i·nates v.tr. To soak (meat, for example) in a marinade. v.intr. To become marinated. one hour prior to serving to blend flavors. Yield: 3 cups or 24 two-tablespoon servings. Calories per serving: 35; protein: 0.7 grams; carbohydrate: 2.6 grams; fat: 3 grams; cholesterol: 1.3 milligrams; fiber: 0.3 grams. Sheila Hodgkin Chinese Mandarin Salad 1 head iceberg or Romaine lettuce, torn 2 small cans mandarin oranges, drained 4 green onions, sliced 2 T. sesame seeds, toasted 2 T. almonds, sliced 1/2 package rice sticks Dressing 1/4 cup olive oil 1 T. sesame oil 2 T. lemon juice 2 T. sugar 1/4 t. salt 1/4 t. MSG Wash, drain, and tear lettuce into a large bowl. Add drained mandarin oranges. Slice onions thinly on a diagonal; add to bowl. Add remaining ingredients. In small bowl combine dressing ingredients; pour over salad. Toss lightly. Serve chilled. Serves: 8. Calories: 127; protein: 1.4 grams; carbohydrate: 8.3 grams; fat: 10.4 grams; cholesterol: 0 milligrams; fiber: 1.4 grams. Cathy Bristow Low-fat Alfredo With Angel Hair Pasta 1 10-ounce package angel hair pasta 1 14-ounce silken tofu 3 cloves garlic 1/4 cup Parmesan cheese 2 T. Romano cheese 1 T. olive oil 1 small onion 1 t. basil 1 t. parsley 1 15-ounce can vegetable broth additional steamed vegetables (optional) Cook pasta according to package directions. Place all remaining ingredients in blender. Blend for 20 seconds. Heat on stove and serve over pasta. Or mix with pasta and refrigerate re·frig·er·ate tr.v. re·frig·er·at·ed, re·frig·er·at·ing, re·frig·er·ates 1. To cool or chill (a substance). 2. To preserve (food) by chilling. for cold pasta salad. Any variety of steamed vegetables may be added for color and nutrient content; 25 calories per one-half cup cooked vegetables. Serves: 6. Calories per serving: 285; fat: 11 grams; carbohydrate: 32 grams; protein: 18 grams; cholesterol: 8 milligrams. J. J. Tamura Cool Vegetable Burritos 1/2 cup lime juice 1 T. honey 1 ounce sweet/mild green chilies, minced 2 cloves garlic, minced or pressed 1 t. cumin 1 t. grated lime peel 2 cups cooked kidney beans (a 15-ounce can) 1 1/2 cups corn 1 medium cucumber, peeled and chopped fine 2 medium carrots, grated 2 T. cilantro, minced 1/2 cup green onions, sliced 8 whole-wheat low-fat flour tortillas 1 8-ounce package grated low-fat Monterey Jack cheese (optional) In small bowl, combine lime juice, honey, chilies, garlic, cumin cumin or cummin (both: kŭm`ĭn), low annual herb (Cuminum cyminum) of the family Umbelliferae (parsley family), long cultivated in the Old World for the aromatic seedlike fruits. , and lime peel for dressing; stir. In large bowl, combine kidney beans, corn, cucumber, carrots, cilantro, onions, and dressing. Allow to marinate at least 20 minutes (preferably four or more hours). Wrap tortillas in foil and heat in 350 [degrees] F. oven for 15 minutes. When ready to serve, place mixture in serving dish. Using slotted spoon, portion mixture without liquid onto warmed tortillas. If desired, sprinkle with cheese. Wrap burrito-style. Serves: 8. Calories without cheese: 238; protein: 9.4 grams; carbohydrate: 50 grams; fat: 0.7 grams; fiber: 23 grams; cholesterol: 0 milligrams. Calories with cheese: 344; protein: 16 grams; carbohydrate: 50 grams; fat: 9 grams; fiber: 23 grams; cholesterol: 25 milligrams. Tabouli 2 cups warm water 1 cup bulgur wheat 1 1/2 cups fresh parsley, chopped 1/2 cup onion, chopped 1 small cucumber, diced 3 medium tomatoes, diced 1 t. salt 1/4 cup fresh mint, minced 1/4 cup lemon juice 2 T. olive oil Soak wheat in water for 35 to 40 minutes. While wheat is soaking, finely chop parsley, onion, cucumber, and tomatoes. In a large bowl, combine chopped vegetables, salt, mint, lemon juice, and olive oil. Drain wheat to be as dry as possible. Combine with vegetable mixture; stir well. Serve chilled. Serves: 8. Calories per serving: 230; protein: 5 grams; carbohydrate: 32 grams; fat: 9 grams; fiber: 7 grams; cholesterol: 0 milligrams Rita Hanna Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., is an associate professor in the Department of Nutrition and Dietetics dietetics /di·e·tet·ics/ (-iks) the science of diet and nutrition. di·e·tet·ics n. The branch of therapeutics concerned with the practical application of diet in relation to health and disease. in the School of Allied Health Professions at Loma Linda University Founded in 1905, Loma Linda University (LLU) is a private, Christian, coeducational, health sciences university located in Southern California 60 miles east of Los Angeles close to San Bernardino and near beaches, mountains, and the desert. , Loma Linda, California Loma Linda is a city in San Bernardino County, California, United States. The population was 18,681 at the 2000 census. Geography Loma Linda is located at (34.048364, -117.250648)GR1. . |
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