Onion Objectives Participant will: 1. Explain a health benefit provided by onions. 2. Explain how to select onions. 3. Discuss cost and time effective strategies for incorporating onions into family meals. 4. Discuss preparation and storage techniques of onions, including cleaning, trimming, cooking, and storing. 5. Make and taste food that includes onions. Required Materials One each of the following types of onion for display purposes: o White onion. o Purple onion. o Yellow onion. o Green onion(s). o Shallot. o Leek. Ingredients and equipment for recipe demonstrations. Knife and cutting board for demonstrating how to cut an onion. Food and utensils for demonstrations. Optional Supplemental Materials Dried onions. Powered onion. Pickled onions. Preparation Required: Review lesson plan. Pre-cut all ingredients for recipes in advance. Make copies of handout. Make copies of required paperwork for program. Sauté and caramelize onions prior to class to show differences in flavor, texture, and color (see recipe pg. 11). Make enough caramelized onion to show class and for Thin Crust Caramelized Onion and Mushroom Pizza recipe (see recipe on pg. 12). 1
Roast onions and make glaze for Balsamic-Glazed Roasted Onions immediately prior to class (see recipe pg. 12). Keep them warm in a crock-pot until time to serve them. 2
LESSON PLAN Introduction Time: 5 minutes 20 minutes before class starts, prepare Balsamic-Glazed Roasted Onions (see recipe pg. 12). Keep warm in crockpot during lesson. Welcome class and thank them for making time to come. Introduce yourself and the program. Ask the class: What do you think of when you think of onions? o Stinky breath? o How they make you cry when you cut them? o How about how wonderful they make so many dishes we eat every day taste so wonderfully good! Objective 1: Explain a health benefit provided by onions. Time: 2-3 minutes Ask the class: Does anyone know what makes an onion smell so strong? o Onions contain sulfur. That same chemical that is responsible for the onion s powerful smell is also responsible for contributing to heart health. The sulfur compounds in onions have been attributed to lowering blood cholesterol and blood pressure. o Adding onions to the foods you cook may help decrease your risk for heart disease. Objective 2: Explain how to select onions. Time: 10 minutes Onions range in size, taste, and color. Ask the class: What different types of onions can you think of? o Regular yellow, white, and purple onions. o Green onions, also called scallions. o Shallots. o Dried onions. Ask the class: What are the differences in flavor? Display each one as group discusses it. o Yellow onions: usually used cooked, the type of onion used in French onion soup. They are considered the all-purpose onion. o White onions: sharp and intense flavor, usually used cooked because they retain their flavor. They should be added to dishes where sweetness is undesirable but an onion flavor is needed. o Purple/red onions: usually sweeter that other onions, usually eaten raw rather than cooked. o Green onions (scallions): a combination of both mild (in the green portion) and more intense (in the white, bulbous portion) flavor. Ask the class: Who knows what part of the green onion to use? Many people use the entire onion for garnishes; some use just the green part because of the color and the milder flavor. The white part is stronger-tasting. For recipes where you are looking for a strong taste, use the bottom bulbous portion. Many people trim off the very top of the green portion because it is considered tough. The point is, use whatever flavor you like the best! o Shallots: Shallots are not really onions but are related to onions. They are sweeter and more flavorful than onions. Some people say they are a cross between an onion and garlic 3
with a delicate onion flavor. They are usually more expensive per pound than regular onions. To impart the same taste, use red onion and a bit of garlic for a substitute. Shallots are much smaller than onions, about the size of a head of garlic. o Dried onions: Onions that have been dehydrated. They will rehydrate when put in liquid and taste like onions. They are inexpensive and convenient to add to dishes for some nice flavor. o Leek: These look like big green onions. They are milder tasting than a traditional cooking onion. Steamed leeks are sweet and buttery flavored. Leeks are called the king of the soup onions. When you cook leeks, they shouldn t be allowed to brown, like other onions, because then they become tough and bitter. o Sweet white or Walla Walla : Sweet and mild but still deliver an onion flavor; they have a subtle fruity flavor with very little sharpness. Ask the class: If someone approached you in the store while you were choosing an onion, and asked you how you knew you chose a good one, what would you say? o It should be free of mold and visible sprouting. o It should have a crisp, dry outer skin. o It should have no soft spots. o If it is a green onion (scallion) it should not be limp or slimy; the bottom bulbous part should be white and not yellowing. Objective 3: Discuss cost and time effective strategies for incorporating onions into family meals. Time: 10 minutes Ask the class: What are the different forms of onions (not flavors or varieties)? o Fresh. o Canned. o Frozen. o Dried (dehydrated). o Pickled. o Powdered. You can put onion on and in literally thousands of dishes. Think about the recipes you use most of the time. How many of them have onions? Ask the class: Which kind (variety and type) of onion would you use for the following dishes? Why? Explain your answer. Remember, some choices are personal preferences and there are no wrong answers! o Green salad: Depends on the flavor you are looking for. If you want something that bites, use a white onion. If you want something on the sweeter side, like in an Asian salad, use a red onion. If you want a subtler flavor, use green onions. o Spaghetti sauce. o On a sandwich. o In an omelet. o In the stuffing you make for the holidays. o In fresh salsa. o In cooked or canned salsa. o In a stir-fry. o In a casserole. o In fajitas. o Roasted as a side dish. o Grilled and added to kabobs. Ask the class: Are there dishes or foods we haven t discussed where you used onions? What is the most unusual dish you put onions in? 4
Objective 4: Discuss preparation and storage techniques of onions, including cleaning, trimming, cooking, and storing. Time: 15 minutes Ask the class: What is the difference in flavor between raw and cooked onions? o Cooking onions makes them sweeter. o Sauté onions on low or medium heat; high heat makes them taste bitter. o Yellow onions turn a rich, dark brown when you cook them and have a tangy, sweet flavor. o White onions turn golden when cooked and impart a sweet flavor. When eaten raw they have a more sharp and intense flavor. o Red onions are best for fresh uses, grilling, and charbroiling. To remove the smell of onion from your hands, rub them on stainless steel. Some stores sell soap-shaped bars of stainless steel you can use. You can also rub them on your stainless steel sink, and some people even say a knife blade works but that is not very safe! There is an art to cutting an onion. Cut onions as close to when you need to use them as possible. An onion s flavor deteriorates but the odor intensifies over time. Ask the class: Do you cry when you cut onions? There are as many cures to stop the crying as there are to get rid of hiccups! You will have to decide which method works best for you. o Onions emit a gas when you cut them. When the gas reaches the eyes, the eyes become irritated because the gas is an acid. In order to try to get rid of it, the eyes water. Wear goggles. Chill the onion before you cut it. Burn a candle the flame is supposed to consume the sulfur. Hold a wooden matchstick between your teeth. Cut onions under running water or in a basin of water. Rinse the onion under water and leave it wet while chopping. Cut off the root (the hairy bottom portion) of the onion last. Use a knife with a sharp blade. Use milder onions (yellow, red) rather than white. o Ask the class: Do you have a remedy we didn t discuss? Demonstrate how to cut onions using the information on pgs. 8-9 (this is intended for your use only and is NOT intended to be used as a handout for copyright reasons). Use the onion you need to cut for the Tropical Pineapple Salsa recipe (see pg. 14). Store raw onions in a cool, dry, dark place, not in the refrigerator. Lack of air movement in the fridge reduces storage life. Stored properly, onions can last up to one month or longer. Chopped or sliced onions can be stored in the fridge for up to 7 days. Hanging onions in a wire basket or perforated bowl for proper ventilation and air circulation is ideal. Green onions (scallions) should be stored in the fridge. Objective 5: Make and taste foods that include onions. Time: 10-20 minutes As mentioned earlier, there are thousands of recipes that use onions. We will taste some of our favorites today. These recipes use onions in various forms from raw to caramelized. One of the most versatile things you can do with an onion is to sauté and caramelize it. Ask the class: Has anyone ever caramelized onions before? What is the main ingredient in caramelized onions? 5
Patience! Depending on how sweet and brown you want the end result, it can take up to an hour to caramelize onions. However, it is well worth the time because you can do so much with them! Add them to omelets, sandwiches, pasta, even pizza! Show class the differences in onions sautéed for 5, 15, 30+, and 45+ minutes. o 5 minutes translucent and wilted with very oniony flavor. o 15 minutes pale golden color still has onion flavor. o 30+ minutes nicely browned, very soft with sweet flavor. o 45+ minutes dark brown, jam-like texture with caramel flavor. Use previously caramelized onions to demonstrate Thin Crust Caramelized Onion and Mushroom Pizza recipe (see recipe pg.12). Another way to get that nice caramelized look and flavor in onions is to roast them. Discuss and show Balsamic-Glazed Roasted Onion recipe that you made immediately prior to class (see recipe pg. 12). How can you have a discussion on onion recipes without talking about French onion soup? This fun recipe utilizes a crock-pot and is super easy to put together when you are expecting a hectic day. Discuss and show Easy Crock-Pot French Onion Soup recipe (see recipe pg. 13). This main dish salad would not be the same without the onions. Demonstrate Citrus Chicken Salad (see recipe pg. 13). It is practically impossible to make salsa without using an onion or two! This traditional salsa uses two kinds of onion green and a regular yellow onion. It gets compliments wherever it is served, which is a good thing, because it makes a LOT. Demonstrate Salsa recipe (see recipe pg. 14). This not-so-traditional salsa recipe is also a big hit. It is fantastic with chicken or fish dishes but is also great straight with chips. Demonstrate Tropical Pineapple Salsa (see recipe pg. 14). Conclusion Time: 5 minutes As you can see, there are a wide variety of onions to choose from, depending on what you plan to do with them. No doubt about it, almost any dish can be improved by adding a little (or a lot of) onion. Now that you know the differences in onion varieties there is no stopping the creativity! Ask the class: What is one way you are going to serve onions to your family this week? Ask the class: What did you learn about onions that you did not know before? Serve samples. This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avanue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572. 6
References: Bittman M. How to Cook Everything Vegetarian. Hoboken, NJ. Double B Publishing, Inc. 2007. Parsons R. How to Pick a Peach. New York, NY. Houghton Miffin Company. 2007. Mayo Clinic, University of California, Dole Foods, Inc. Encyclopedia of Foods. A Guide to Healthy Nutrition. San Diego, CA. Academic Press. 2002. Wood R. The New Whole Foods Encyclopedia. New York, NY. Penguin Books. 2010. Ensminger AH, Robson JRK, Ensminger ME, Konlande JE. Foods and Nutrition Encyclopedia: Volumes 1 and 2. Boca Raton, FL. CRC Press; 1994. 7
How to cut an onion - resource for teacher do not copy! Start with a sharp knife and a large, firm onion for ease of cutting. Gripping the onion and with fingertips curved, slice in half from the root end straight through to the top end. Split the onion in two equal halves, leaving the root ends attached. Peel back the onion skin, discarding the skin. Place onion halves onto the cutting board with flat sides down. Slice off about 1-inch from the top end of the onion, discarding or saving as desired. Grip an onion half firmly, curving the fingertips away from the knife for safety. Slice evenly in parallel cuts from one side of the onion across to the other. Thinner cuts will result in smaller dice; thicker cuts for larger dice. 8
Make a second parallel slice above the first one and also slightly angled toward the cutting board (and away from your fingers). Repeat for the second onion half, chopping the onions from the last few cuts to make even dice. Move your fingers out of the way and grip the onion at the root end. Make a parallel cut, slightly angled down toward the cutting board. Gripping the onion and keeping your fingers curved away from the knife, slice across the onion in parallel cuts. When the onion becomes unwieldy to grip, turn the remaining portion face down on the board and continue cutting. 9
White Onion Yellow Onion Purple Onion Green Onion (Scallion) Shallot Leek 10
~The Onion~ Proudly accepted in any dish! Variety of onions: Yellow - all-purpose onion. White - intense flavor, not sweet. Purple/red - the sweet onion; usually eaten raw. Sweet white or Walla Walla - sweet and mild but with onion flavor. Green onions (scallions): a combination of mild (green portion) and intense (white, bulbous portion). Leek - looks like big green onion - mild, sweet, buttery flavor. Shallot - not really an onion but related to one smaller, sweeter, more flavorful than onion with hint of garlic - more expensive per pound than regular onion may substitute red onion and garlic. Onions get their powerful smell from sulfur. The sulfur compounds in onions have been associated with lowering blood cholesterol and blood pressure. Using onions in the foods you cook may help decrease your risk for heart disease. Sautéed and Caramelized Onions 2 tablespoons olive oil 8 yellow onions, thinly sliced Heat oil in heavy pan over medium-high heat. Add onions and cook until onions reach desired degree of doneness (see chart), stirring occasionally. If you want caramelized onions, reduce heat and cook longer. 5 minutes translucent, wilted, strong onion flavor 15 minutes pale golden color, soft, onion flavor 30+ minutes brown color, very soft, sweet flavor 45+ minutes dark brown color, jam-like texture, caramelized flavor Use on and in anything where you desire flavor. Examples omelets, sandwiches, burritos, pasta. This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avanue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572. 11
Thin Crust Caramelized Onion and Mushroom Pizza 2 tablespoons olive oil 1 small yellow onion, halved and thinly sliced Pinch of sugar 1 teaspoon balsamic vinegar 2 large flour tortillas ½ cup shredded Asiago cheese 6 8 button mushrooms, thinly sliced Salt and pepper to taste Preheat oven to 450 F. Heat 1 tablespoon olive oil in a sauté pan on medium heat. Add the sliced onions and cook 30 minutes or more, stirring occasionally, until the onions reach a dark brown color. Add a pinch of sugar and the balsamic vinegar. Cook a few more minutes and remove from heat. Line baking sheet with parchment paper and spray with cooking spray. Place tortillas on baking sheet and brush each one with remaining olive oil. Sprinkle each tortilla with ¼ cup of cheese, then mushrooms, then onions, then salt and pepper. Bake until the crust is crisp and brown - 5-10 minutes. Yield: 2 servings How to Choose an Onion: ü It should be free of mold and visible sprouting. ü It should have a crisp, dry outer skin. ü It should have no soft spots. ü If it is a green onion (scallion) it should not be limp or slimy; the bottom bulbous part should be white and not yellowing. How to Store an Onion: ü Store raw, uncut onions in a cool, dry, dark place (not in fridge). Hanging onions in a wire basket or perforated bowl for proper ventilation and air circulation is ideal. ü Store chopped or sliced onions in the fridge for up to 7 days. ü Green onions (scallions) should be stored in the fridge. Balsamic-Glazed Roasted Onions 4 pounds (~10-12 medium-size) red onions ¼ cup olive oil 3 tablespoons butter 1 ½ teaspoons sugar 3 tablespoons balsamic vinegar 1 tablespoon chopped fresh parsley Salt and pepper to taste Preheat oven to 400 F. Line 2 large baking sheets with foil. Cut onions into wedges. Toss with oil. Arrange onions, cut side down, on baking sheets. Sprinkle with salt and pepper. Roast 20 25 minutes or until onions are brown and tender, stirring once or twice during roasting. Melt butter and add sugar, stirring until sugar dissolves. Remove from heat and add vinegar. Return to heat and simmer until the mixture thickens, about 2 minutes. Arrange onions on platter and drizzle glaze over. Sprinkle with parsley. This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avanue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572. 12
Easy Crock-Pot French Onion Soup 3 large onions, sliced (~3 cups) 2 tablespoons butter, melted 3 tablespoons all-purpose flour 1 teaspoon sugar ¼ teaspoon pepper 4 (15 oz.) cans beef broth 1 tablespoon Worcestershire sauce 8 slices French bread, cut 1 inch thick ½ cup shredded mozzarella cheese 2 tablespoons grated Parmesan cheese Mix onions and butter in crock-pot. Cover and cook on high 30 to 35 minutes or until onions begin to slightly brown around edges. Add flour, sugar, and pepper to onions and stir well to coat onions. Stir broth and Worcestershire sauce into onions. Cover and cook on low 7 to 9 hours (high 3 to 4 hours). 15 minutes before serving, place bread on baking sheet. Sprinkle with mozzarella and Parmesan cheeses. Broil on high heat until cheese melts. Watch carefully to prevent burning. Pour soup into bowls and place a slice of bread on top of each bowl of soup. Serve immediately. Yield: 8 servings Citrus Chicken Salad 2 boneless skinless chicken breasts 3 cups leaf lettuce, torn ½ cup green onion, sliced ½ green or red bell pepper, chopped 1 (10.5 oz.) can mandarin oranges, drained ½ cup shelled sunflower seeds ½ cup Swiss or mozzarella cheese, grated 1 tablespoon olive oil 3 tablespoons orange juice concentrate 1 tablespoon vinegar For convenience you can buy onions fresh, frozen, dehydrated, canned, in a powder, or pickled. Where will one of these forms of onions show up in your next meal? Sauté chicken until done; cool. Combine chicken, lettuce, green onion, green pepper, mandarin oranges, sunflower seeds and cheese in a large bowl. Mix oil, orange juice concentrate, and vinegar. Let sit for five minutes. Pour over salad; toss lightly. Yield: 4-6 servings. This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avanue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572. 13
Salsa 6 fresh jalapenos 2 avocados 3 bunches green onions ½ fresh onion 3 fresh tomatoes 2 (15 oz.) cans petite diced tomatoes 8-10 green olives (optional) 1 bunch cilantro Chop and mix all ingredients in large bowl. Enjoy on any and everything! Do you cry when you cut onions? Try any of these remedies! ü Wear goggles. J ü Chill the onion before you cut it. ü Burn a candle the flame is supposed to consume the sulfur. ü Hold a wooden matchstick between your teeth. ü Cut onions under running water or in a basin of water. ü Rinse the onion under water and leave it wet while chopping. ü Cut off the root (the hairy bottom portion) of the onion last. ü Use a knife with a sharp blade. ü Use milder onions (yellow, red) rather than white. Tropical Pineapple Salsa 2 cups diced fresh pineapple 1 cup diced red or green bell pepper ¼ cup finely diced red onion 3 tablespoons finely diced jalapeno pepper 1 clove garlic, minced ½ bunch cilantro, chopped 2 tablespoons lime juice Salt and pepper, to taste Combine all ingredients in large bowl. Serve with chips, on chicken or fish, on rice, or in wraps. This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avanue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572. 14