Spring is here and with it comes onion season! Of course, the kitchen staples of yellow, white and red onions are available year-round, but now is the best time to enjoy the variety of mild and sweet spring onions, including scallions, wild ramps, garlic grass, scapes, chives and more. You may see some of these at the local farmers market. Because onions are such a common ingredient, it’s easy to overlook their nutritional benefits. Aside from being flavorful, low carb, fiber dense, and rich in vitamins and minerals, onions also have been researched specifically for their anti-inflammatory properties. This has been correlated to improvement in heart disease, blood sugar control and even the ability to help fight certain cancers. Onions may not have the superstar reputation of other “superfoods,” but they are super just the same! –Dana Mealing, RDN, LDN
Ingredients:
- 3 Tablespoons olive oil
- 2 1/2 cups diced onions (2 to 3 onions)
- 1/4 teaspoon salt
- 1/2 teaspoon black pepper
- 1 to 2 scallions, thinly sliced (whites and greens)
- 4 oz/120 g low fat cream cheese, room temperature
- 3/4 cup plain non-fat Greek yogurt
- ½ to 1 teaspoon Worcestershire sauce
Heat olive oil in a frying pan over medium heat. Add the diced onions, salt and pepper. Cook for 5 minutes, stirring. Reduce to medium-low heat and cook for another 20 to 25 minutes, stirring occasionally.
When the onions are soft and golden, remove from heat and set aside to cool. In a bowl, mix the cream cheese, Greek yogurt, scallion and Worcestershire sauce until smooth. Add the onions and mix until well incorporated. Set in fridge for at least 2 hours for the flavors to develop. Makes 16 servings.
Nutrition Facts:
Serving size: 2 Tablespoons
Calories: 105; Total Fat: 7.3g; Sat fat: 2g; Carbs: 6.8g; Fiber: 1g; Protein: 3.6g; Sodium: 145mg
Recipe adapted from: https://www.recipetineats.com/homemade-french-onion-dip/
