onion slows cancer growth as effectively as chemotherapy drugs — without the negative side effects

 

Researchers have just determined that flavonoids extracted from common onions slow the rate of colon cancer growth in mice just as effectively as chemotherapy. Moreover, while the LDL cholesterol of the mice subjects on chemo went up, the LDL levels of mice on onion extract actually dropped.
In this study, researchers fed three groups of test subjects doses of flavonoids extracted from onion, oral chemo drugs or saline (as control), along with a high-fat diet. The fatty diet was used to induce high blood fats and cholesterol (hyperlipidemia), a major risk factor for colon cancer. After three weeks, the growth of colon tumors in those fed with onion extract slowed by 67% compared to the controls. Although the tumor growth of mice under chemo drugs slowed a little bit more than those fed with onion extracts, there really was no statistically significant difference between the two. The notable difference, however, lies in the side effects experienced by the mice.

Subjects treated with onion extracts experienced no negative side effects

Chemo drugs are known to carry over 100 possible side effects, including coma, temporary blindness, loss of ability to speak, convulsions, paralysis and collapse. It is also known that chemo drugs may induce hyperlipidemia (high cholesterol and/or triglycerides) in humans. In this case, the mice subjects under chemo treatment experienced just that. Their LDL cholesterol levels went up significantly; notably, however, those who were treated with onion extracts experienced nothing of that sort.
More impressively, the mice getting onion extract had total cholesterol and apolipoprotein B levels that were markedly lower (as much as 60% lower for each) than controls on the high-fat diet. Onions are known to have the ability to decrease blood fats, and in a recent placebo-controlled clinical trial, onion skin extract was shown to significantly lower total cholesterol, LDL cholesterol and the atherogenic index in healthy young women after just two weeks. But how much onion do we need for a beneficial effect against cancer? Unfortunately, the authors of the mice study did not disclose what quantity of extract was used.

Onion fights cancer, at the right dose

Garlic, leeks, chives, shallots, onions and scallions are all Allium vegetables. Previous studies have shown that these vegetables protect against multiple cancers; however, onions often emerge as the most effective one, simply because we eat more of them. Fortunately, a recent study from Switzerland and Italy has shed light on just how much we need. Eating up to seven portions of onion per week had mostly minimal effects. However, eating more than seven portions weekly were shown to have the following remarkable risk reductions for cancers:
Mouth and pharynx: -84%
Larynx: -83%
Ovarian: -73%
Prostate: -71%
Large Bowel: -56%
Kidney: -38%
Breast: -25%

Onions are low in calories and high in vitamins, minerals, and antioxidants. This pungent vegetable has previously been cited for its health benefits, including lowering risk of certain cancers and helping with depression. But now, a new study has found that a compound found in onions has anti-ovarian cancer effects.

A new study reveals that a compound found in onions has anti-ovarian cancer effects.

The research comes from Kumamoto University in Japan and is published in Scientific Reports.
According to the team, a 2014 review from the World Health Organization (WHO) revealed that epithelial ovarian cancer (EOC) is the most common type of ovarian cancer. With a 5-year survival rate of approximately 40 percent, effective treatments for the illness are needed.
Although new cases of EOC ranks 10th among female malignancies, the team says the number of deaths due to this type of ovarian cancer ranks fifth in the United States.
About 80 percent of patients with EOC have a relapse after initial chemotherapy treatment. As such, the researchers looked into the effects that a natural compound in onions - called onionin A, or ONA - has on EOC.
After examining the effects of ONA on a preclinical model of EOC in cells, the researchers found that the growth of EOCs slowed down after the team introduced ONA.
They also discovered that ONA inhibited pro-tumor activities of myeloid-derived suppressor cells (MDSC), which the researchers say are linked with the suppression of the anti-tumor immune response of host lymphocytes.
Furthermore, they found that ONA enhanced anti-cancer drugs' effects by boosting their anti-proliferation ability.

First study to report anti-ovarian cancer effect of ONA

In further experiments on an ovarian cancer mouse model, the researchers used oral doses of ONA. Results showed that the mice had longer lifespans and showed diminished ovarian cancer tumor development.
The researchers say their study demonstrates that ONA slows progression of ovarian cancer tumors by interrupting myeloid cells' pro-tumor activity.
They add:

"We found that ONA reduced the extent of ovarian cancer cell proliferation induced by co-culture with human macrophages. In addition, we found that ONA directly suppressed cancer cell proliferation.

Thus, ONA is considered useful for the additional treatment of patients with ovarian cancer owing to its suppression of the pro-tumor activation of [tumor-associated macrophages] and direct cytotoxicity against cancer cells."

The investigators did not observe side effects in animals, and they say with more testing, an oral ONA supplement could help cancer patients.
They conclude their study by noting it is the first to report an anti-ovarian cancer effect of ONA.
In a previous study, the same research team found that ONA suppressed the pro-tumor activation of host myeloid cells.
Medical News Today previously investigated the health benefits of onions. Because they are a strong source of the antioxidant vitamin C, onions help to combat the formation of free radicals known to cause cancer.
Learn how gut bacteria boost effectiveness of a common chemotherapy drug.

Written by Marie Ellis

 Consuming plenty of onions may be one key way to help guard against cancer and heart disease—the two leading causes of death in the United States.
Onions and their close cousin garlic (both members of the allium family) have been an important part of healthy diets and natural medicine since ancient Egyptian times. The reputed antibacterial, antiseptic, and antifungal qualities of this vegetable also led to its use during World War II for wound healing in the field by Russian and British soldiers. Today, many of the phytonutrients found in onions (and garlic) are recognized as valuable in the prevention and management of conditions such as cancer, type 2 diabetes, cardiovascular disease, and hypertension.1, 2
Many of onions’ healthful qualities arise directly from the vegetable’s pungent-scented phytonutrients.3 Two of the most important types of chemicals in onions are flavonoids, which are responsible for their red, yellow, and brown colors, and organosulfur compounds, sulfur-containing constituents that impart the strong flavors.4, 5

Cancer Protection

A key property of onions and other members of the onion family is their ability to help prevent and manage a variety of cancers, as research has revealed.6,7 A study of French women found that those who consumed more onions and garlic had a lower risk of breast cancer.8
The combination of the flavonoid quercetin—which occurs abundantly in onions—along with curcumin (an ingredient in curries made with turmeric) also had a profound effect in adults with the genetic disorder that increases colon cancer risk (familial adenomatous polyposis). The nutrient combination dramatically reduced the number of polyps characteristic of the disease—an important finding, since these polyps often precede colorectal cancer.9
Furthermore, several studies indicate that onions can effectively prevent stomach cancer, which is the second leading cause of cancer death worldwide.10,11 The protective effects of this vegetable have also shown promise in esophageal cancer,12 prostate cancer,13,14 and ovarian, kidney, and oral cancers.7

Safeguarding Cardiovascular Health

Regularly enjoying onions may provide multifaceted support for cardiovascular health. Administration of a sulfur-containing amino acid derived from onions to diabetic animals produced significant reductions in blood glucose and lipid levels. Such effects could provide important protective benefits to diabetic patients, who suffer a dramatically increased risk for cardiovascular disease.15
Onion is a rich source of bioavailable quercetin, a flavonoid that may be highly beneficial for the cardiovascular system. Scientists have reported that quercetin may help prevent the oxidation of low-density lipoprotein (LDL), thus protecting against an important contributor to atherosclerosis.16
Onions might even protect against high blood pressure, an important predictor of heart attack and stroke. Animals prone to hypertension derived significant protection when they consumed a diet containing raw onions.17

Nutritional Content of Onions

Onions are not only flavorful, they are also a nutritional powerhouse. In addition to healthful flavonoids and sulfur-containing compounds, onions contribute potassium, vitamin C, folic acid, zinc, selenium, and fiber to the diet. Furthermore, onions are fat-free, cholesterol-free, and low in sodium.18

Enjoying Onions

Onions make a delicious addition to all kinds of dishes, including: soups and stews; meats and poultry; salads and sandwiches; as well as sauces and garnishes.
The nutrient values in onions are highest when ripe, raw, and freshly picked. Nutrients diminish during storage, so onions should not be used when they have begun to sprout or develop soft spots. Sweet summer onions should be kept refrigerated, whereas yellow, white, and red onions are best stored in an open-air container, such as a hanging wire basket, away from moisture (and away from potatoes). Although most onions remain stable for long periods of time in dry storage, once cut, the nutrients rapidly escape through oxidation, even when stored tightly wrapped in the refrigerator.
Rinsing cut onions in water washes away valuable nutrients, as does cooking in water, although cooking water may be used in soups or sauces to capture the nutritional benefits. High heat can cause onions to turn bitter, so gentle cooking is advised. If bad breath is the only thing keeping you from enjoying the broad benefits of onions, try following your meal with a touch of parsley—just nibble the garnish on restaurant plates to freshen your breath!



Onions: Nutrition Facts


In addition to important flavonoids and organosulfur compounds, one half cup of chopped raw onions provides the following:18

Nutrient Amount Percent Daily Values*




Calories 30
Total Fat 0 0%
Cholesterol 0 0%
Sodium 0 0%
Total Carbohydrate 7 g 2%
Dietary Fiber 1 g 6%
Sugars 5 g
Protein 1 g
Vitamin C 5 mg 9%
Vitamin B6 0.1 mg 5%
Calcium 16 mg 2%
Iron 0.2 mg 1%
Folic Acid 15.2 mcg 4%
Potassium 126 mg 4%
Selenium 0.5 mcg 1%
Zinc 0.2 mg 1%


*Percent of the US Daily Values or US Recommended Dietary Intakes for food labels (Adults and Children 4+ yrs)

In laboratory studies, certain natural compounds in onions and garlic have demonstrated cancer protection. Now population studies published in recent months provide further evidence of the link between onions and garlic and a lower risk of cancer.

However, scientists are still learning how these vegetables can promote health.

In one study, about 25,000 people from Italy and Switzerland were grouped according to how much onion and garlic they routinely ate. Some of these people had recently been diagnosed with cancer, and some formed a healthy comparison group. Researchers controlled for known cancer risks, including BMI and calorie intake. People who used the most onion or garlic about a half-cup of chopped onion daily and a self-assessed “high” garlic consumption   were from 10 to 88 percent less likely to have various types of cancer than those who said they used little or none. Cancers compared included cancers of the esophagus, mouth and throat, colon, breast, ovary, prostate and kidney. High onion intake, for example, was associated with a 56 percent lower risk of colon cancer and a 25 percent lower risk of breast cancer compared to no onion intake.

Colon cancer is one cancer research has associated with protection from onion and garlic consumption, but how much protection is unclear. In a study among more than 35,000 women in Iowa, participants who ate one clove of garlic a week had a 32 percent lower colon cancer risk than those who ate garlic once a month or less. An analysis of several studies worldwide linked a 31 percent lower risk of colon cancer with consumption of about four to five cloves of garlic weekly.

Stomach cancer is another of the cancers that research suggests may be reduced by onions and garlic, although the evidence for this association is less clear. In a study of more than 521,000 Europeans, about one tablespoon of chopped onion or three cloves of garlic eaten daily was linked six-and-a-half years later with a 30 percent lower chance of cancer developing in the lowest part of the stomach. Due to the relatively few cases of stomach cancer the participants developed, researchers couldn’t determine whether the link is due to onion and garlic or might have occurred by chance. A wide variation in protection seen may reflect differences between onion and garlic, in how they were prepared, or in individuals’ sensitivity to their compounds. Other studies, often from China where stomach cancer is relatively common, show that people averaging five cloves of garlic a week have about half the stomach cancer as non-garlic eaters.

Like many vegetables, onions and garlic contain antioxidants that can block highly reactive free radicals from damaging cell DNA and starting the cancer process. Laboratory studies have shown that onion and garlic compounds can increase enzymes that deactivate carcinogens in the body, enhancing our ability to eliminate carcinogens before they do any damage. Furthermore, in the laboratory onion and garlic compounds slow the growth and stimulate the self-destruction of cancer cells that form. Given this protective potential, the challenge now is to identify amounts that will provide optimal effects.

Some research hints garlic and onion’s protective compounds may work more effectively when combined with other compounds that work through different pathways. For example, animal studies show even greater reduction in cancer development from garlic and tomato than from either alone.

The protective effects of onion and garlic seem related to wherever cancer cells grow in the body and not to any specific tissue, such as breast or thyroid. That leads many scientists to say that although research offers more proof of onion and garlic’s impact on some cancers than others, they are likely to offer protection against a wide range of cancers.

# # #

AICR’s Nutrition Hotline is a free service that allows you to ask a registered dietitian questions about diet, nutrition and cancer.  Access it online at www.aicr.org/hotline or by phone (1-800-843-8114) 9 a.m. to 5 p.m. ET Monday-Friday.  AICR is the only major cancer charity focused exclusively on the link between diet, nutrition and cancer. It provides education programs that help Americans learn to make changes for lower cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers.  It has provided more than $78 million for research in diet, nutrition and cancer. 

Interest in the potential benefits of allium vegetables, in particular, onion (Allium cepa) and garlic (Allium sativum), has its origin in antiquity, but the details of these benefits are still open to discussion.

OBJECTIVE:

We investigated the role of allium vegetables in the etiology of various neoplasms. Previous data are scanty and are based mainly on Chinese studies.

DESIGN:

Using data from an integrated network of Italian and Swiss case-control studies, we analyzed the relation between frequency of onion and garlic use and cancer at several sites. We calculated odds ratios (ORs) by using multivariate logistic regression models that were adjusted for energy intake and other major covariates.

RESULTS:

Consumption of onions varied between 0-14 and 0-22 portions/wk among cases and controls, respectively. The multivariate ORs for the highest category of onion and garlic intake were, respectively, 0.16 and 0.61 for cancer of the oral cavity and pharynx, 0.12 and 0.43 for esophageal cancer, 0.44 and 0.74 for colorectal cancer, 0.17 and 0.56 for laryngeal cancer, 0.75 and 0.90 for breast cancer, 0.27 and 0.78 for ovarian cancer, 0.29 and 0.81 for prostate cancer, and 0.62 and 0.69 for renal cell cancer.

CONCLUSIONS:

This uniquely large data set from southern European populations shows an inverse association between the frequency of use of allium vegetables and the risk of several common cancers. Allium vegetables are a favorable correlate of cancer risk in Europe.

Whether it’s white, red or yellow onions, these pungent allium vegetables pack numerous health benefits in addition to big flavor. Through a high supply of nutrients and antioxidants — including flavonoids and polyphenols — onion nutrition can help you maintain better blood sugar levels, facilitate in building strong bones and be protective against inflammation, which we know is at the root of most diseases.
Studies have linked onions to cancer and heart disease prevention, plus lower risks of developing arthritis, asthma, diabetes and neurodegenerative disorders.
Onions (species name Allium cepa L) are a member of the Liliaceae plant family, which also includes other flavorful allium vegetables like garlic and leeks. Allium vegetables contain therapeutic oils that hold sulfur compounds (cysteine sulfoxides), which are partially responsible for their signature smell and taste, but also for many of the health benefits of onion nutrition (especially when it comes to naturally treating cancer). (1)
Some of onion’s most important antioxidants include flavonoids like quercetin and anthocyanins. At least 25 different flavonols have been identified across all onion varities! Quercetin is considered an antihistamine phytonutrient that’s often found in allergy products because it can lower the effects of histamines on the immune system. And anthocyanins, the same type of antioxidants found in red berries, are responsible for giving red onions their deep color. (2)
Another form of onions’ flavonoids are alkenyl cysteine sulphoxides (ACSOs), sulfur compounds that have been reported to have a range of health benefits, including anti-carcinogenic properties, anti-platelet activity, anti-thrombotic activity, anti-asthmatic and antibiotic effects. (3)
Ever wonder why your eyes water when cutting an onion? It’s because cutting onions punctures their cell membranes that store ACSOs. While it might be inconvenient to tear up while cooking, as you can see it’s a small price to pay for the very impressive roles that these compounds hold when it comes to disease prevention!

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Onion Nutrition Facts

You may like sweet onion varieties best, like vadalia onions and shallots, because they tend to have a milder taste and can even be eaten raw, but compared to white and red onions, these usually have a lower percentage of beneficial compounds. According to research looking at onion nutrition, yellow onions contain the most quercetin and also the most sulfuric compounds, but red onions are higher in other protective antioxidants (as indicated by their color).
Sweeter onions are left in the soil longer before being harvested so more of their carbohydrates have a chance to turn to sugars, hence their sweeter taste. Some research suggests onion nutrition improves as onions are left in the ground longer. In general, the longer onions are left in the ground, the sweeter they taste but the lower phytonutrient count they have. Usually, the more potent the smell and taste of an onion is, the more nutrients are present (and therefore the onion is more likely to make you tear).
One cup of raw, chopped onions contains about: (4)

• 64 calories
• 0 grams fat
• 2 grams protein
• 2 grams fiber
• 7 grams of sugar
• 8 milligrams vitamin C (20 percent DV)
• 0.2 milligrams vitamin B6 (10 percent DV)
• 0.2 milligrams manganese (10 percent DV)
• 22 milligrams folate (8 percent DV)
• 234 milligrams potassium (7 percent DV)
• 46 milligrams phosphorus (5 percent DV)
• 0.07 vitamin B1 thiamine (5 percent DV)

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Onion Health Benefits

1. Helps Fights Cancer

According to many clinical studies looking at onion nutrition benefits, onions help reduce the risk of developing colon, ovarian and mouth cancers through their rich supply of antioxidants that prevent cell damage. Onion’s sulfur compounds have been found in studies to prevent the growth of tumors and cancer development by protecting cells from mutation and inducing apoptosis.
Even consuming onions just several times per week has been linked to cancer protective benefits. But, of course, the more you consume onions, the more cancer protection you receive. For example, large studies from southern European populations published in the American Journal of Clinical Nutrition show an inverse association between the frequency of consuming onions and other allium vegetables and the risk of several common cancers. (5)

2. Protects Heart Health

Onions have fibrinolytic benefits, meaning they provide cardiovascular protection by reducing the risk of blood clot formation. Additionally, they can protect against “bad” LDL cholesterol. They do this by limiting the activity of harmful free radicals within blood vessels, therefore lowering oxidative stress and improving blood circulation and blood pressure levels.

3. Helps Maintain Strong Bones

Onions nutrition has positive benefits for bone health because onions can help foster greater bone mineral density, which lowers the risk for fractures. A study done by the Department of Family Medicine at the University of South Carolina found that bone density increased in women as the frequency of onion consumption increased.
Women who consumed onions once a day or more had an overall bone density that was 5 percent greater than individuals who consumed onions once a month or less. Researchers concluded that women who consume onions most frequently may decrease their risk of hip fractures by more than 20 percent versus those who never consume onions. (6)
One possible mechanism responsible for the bone-building benefits of onion nutrition might be onions’ GPCS substances (gamma-L-glutamyl-trans-S-1-propenyl-L-cysteine sulfoxides), which help inhibit the breakdown of bone and prevent osteoporosis and reverse corticosteroid-induced bone loss.

4. Can Help Prevent or Manage Diabetes

A large meta-analysis done by the Plant Resources Research Institute in Korea found that onion extract can help fight diabetes because onion intake may be effective for lowering plasma glucose concentrations and body weight. (7) Onions are an effective, natural way to control the level of blood sugar released into the bloodstream and prevent insulin resistance.
Onion nutrition research also shows that onions supply chromium, which is beneficial for controlling blood glucose and may be beneficial for preventing diabetes.

5. Lowers Risk of Arthritis and Asthma

Because onions as a great anti-inflammatory food, they’re one of the best vegetable choices if you suffer from painful inflammatory diseases like arthritis or asthma. According to the National Arthritis Foundation, quercetin found in onions may be especially beneficial for arthritis sufferers because it helps inhibit inflammation-causing leukotrienes, prostaglandins and histamines that worsen pain and swelling. (8)

6. Defend Against Respiratory Infections

The next time you’re suffering from a cold or respiratory illness, try consuming more onions as a natural way to beat that cold. Experts believe that certain onion nutrition phyonutrients can increase immune defense; fight inflammation; reduce mucus in the nasal passages, lungs and respiratory system; and can help you feel better quicker.

7. May Help Improve Fertility

Antioxidants have a big impact on sperm health parameters, so onions may be one natural way to improve fertility. When researchers from Azad University in Iran investigated the effects of onions on fertility of rats, they found that total testosterone significantly increased, as did sperm concentration, viability and mobility in the rats who received high levels of onions over the course of 20 days. (9)

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Onions’ History

Many ancient populations believed that onion nutrition has a beneficial effect on disease treatment and should be part of a healing diet, so records show that onions have been used worldwide as a valuable medicinal and food source for thousands of years. Although there’s no conclusive evidence as to where they first appeared, onions history goes back about 5,000 years to parts of Iran and West Pakistan.
Onions might be one of the earliest cultivated crops because they were less perishable than other foods of the time, last a long time, are transportable, can easily be grown year-round, and grow well in different types of climates and soils. They can also be dried and preserved, which has made them a valuable source of nutrients during times of famine.
Some records show that onions grew in parts of China, India and Egypt around the time of 3500 B.C. In Egypt, onions were even considered to be an object of worship and symbolized eternity because of the onion’s “circle-within-a-circle” structure. Paintings of onions can even be found within the inner walls of the ancient Egyptian pyramids and tombs! Onions were also eaten by the Israelites and mentioned as one of the Bible foods, along with cucumbers, melons, leeks and garlic.
Today, onions are consumed around the world, and luckily they’re even increasing in popularity significantly in the U.S., as more people learn about the ways that onions nutrition can link flavor and health. The U.S. is now the third leading provider of onions; the biggest growers of onions today include China and India, followed by the U.S.

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How to Buy Onions

A benefit of onion nutrition that might surprise you? Reports show that onions are actually one of the vegetables least contaminated with pesticide chemicals. In fact, some sources say that they’re the very lowest vegetable in terms of storing pesticide residues.
Therefore, buying organic onions isn’t always necessary if you’re looking to eat healthy on a budget; you can save your money to spend on other produce instead that tends to be sprayed win higher levels of chemicals (like spinach, apples and berries).
Onions are known to last a long time, especially for a vegetable. You can store onions on your countertop for just about a month before they start to go bad so there’s no downside to stocking up on them when you’re at the grocery store.

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The Best Ways to Prepare and Store Onions

Here’s something else somewhat unique to onions in regard to their storage: When they’re left near potatoes, they absorb ethylene gas that potatoes give off and tend to spoil at a much quicker rate. So it’s always best to keep onions and potatoes separate — but keep both unrefrigerated.
You don’t want to refrigerate uncut onions because this actually makes them spoil sooner. But once you do cut open onions, keep them in the refrigerator and use them as soon as possible in order to make sure all of their beneficial nutrients are still intact. Because they have a strong odor and smell, keep them separate from all other foods in a tightly sealed container so your whole refrigerator or freezer doesn’t wind up absorbing the onion smell and taste!

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How To Cook Onions

There are dozens of ways to use onions in healthy recipes every single day. You can add them to eggs, throw them in to soup, try raw red onions on salads, add some to quinoa recipes or brown rice pilaf dishes, use them to make sauces in order to lend flavor to fish or other proteins, and many other ways too.
Different onions are best in different types of recipes; for example, red onions and shallots are usually the kind eaten raw, while white and yellow onions are preferred when cooked. No matter the type you choose, keep in mind that a high percentage of valuable phytonutrients — which are the keys to the many onion nutrition benefits described above — are stored toward the surface of the vegetable right under its thin, paper-like outer peel. To maximize the benefits of onions, only peel off the onion’s outermost layer and consume the rest of the fleshy, moist parts.
Something else interesting about preparing onions? Studies show when you cut onions open, if you leave them exposed to air for about 10 minutes their phytonutrient content actually increases and becomes more absorbable. If you have the time when cooking, chop your onions and leave them on a cutting board for several minutes before adding them to recipes.
You can bring out the naturally sweet flavor of onions, as well as the absorbability of onion’s nutrients, by briefly cooking them. The thinner you slice onions, the more quickly they will cook; the longer you cook them, the more their sugars are released and the sweeter they taste.
Try sautéing them in some coconut oil or olive oil briefly, or submerging and boiling them in stock, which will absorb their flavors. Compared to many other vegetables, onion’s phytonutrients are usually well-preserved during cooking and aren’t considered very delicate compounds.

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Healthy Onion Recipes

Onions are extremely versatile in recipes; in fact, they’re used in just about every culture’s cuisine in the world in one way or another, whether French, Chinese, Mexican or Indian. Try some of these onion recipes to add antioxidants and protective phytonutrients to your diet, along with plenty of low-calorie, natural flavor.

Onion Soup Recipe

This onion soup recipe is healing to your gut and still full of good flavor! It’s easy to make and a great addition to any meal.
Total Time: 45–60 minutes
Serves: 6–8
INGREDIENTS:

• 4 large onions, peeled and thinly sliced
• 2 cups chicken bone broth
• 2 cups beef bone broth
• 4 tablespoons ghee
• 5 garlic cloves, chopped
• Sea salt and black pepper to taste

 DIRECTIONS:

1. In a stock pot over medium heat, melt ghee and thinly sliced onions.
2. Cook onions until lightly caramelized. Add bone broth and garlic. Season with salt and pepper to taste.
3. Bring mixture to a boil, and then reduce the heat and allow to simmer for 30–50 minutes (the longer the more flavor).

Quinoa Pilaf Recipe

This Quinoa Pilaf Recipe is a great side. Quinoa is a grain that is high in protein.
Total Time: 30 minutes
Serves: 2
INGREDIENTS:

• 2 tablespoons coconut oil
• 1 medium organic yellow onion, finely chopped
• Half organic red bell pepper, finely chopped
• 1 organic garlic clove, minced
• 1/4 cup currants
• 1/4 cup chopped almonds
• 1 cup quinoa
• 2 cups water
• 1/8 teaspoon black pepper
• 1/4 cup chopped fresh organic chives (or green onions, including the greens)
• Sea salt to taste
• 1 teaspoon cayenne pepper

DIRECTIONS:

1. Heat 2 tablespoons coconut oil on medium high heat in a pan.
2. Saute the onion, bell pepper, garlic and currants, stirring occasionally until the onions are translucent, but not browned.
3. Remove from heat and put into a large serving bowl.
4. Stir in almonds, basil, chives, cayenne. Add salt and pepper to taste.
5. Cook quinoa, water, one teaspoon of salt, and simmer for 20 minutes, stirring occasionally for a couple more minutes. The quinoa will become tender, and most of the water should be absorbed when done.
6. Serve sautéed veggies over bed of quinoa.

Breakfast Salmon Egg Bake Recipe

This Breakfast Salmon Egg Bake Recipe is a favorite! It’s easy to make and full of flavor, protein and omega-3 fats. It’s gluten-free, grain-free and sure to please all.
Total Time: 55 minutes
Serves: 4–6
INGREDIENTS:

• 2 tablespoons ghee
• 1 medium onion, thinly sliced crosswise
• 8 large eggs
• 1 cup red, yellow and/or orange peppers, chopped
• 1 cup kefir
• 1 cup mushrooms
• 1 tbs chopped fresh dill
• Sea salt and black pepper
• 1 teaspoon nutmeg
• 6 ounces smoked wild caught Alaskan salmon, skin removed and roughly broken into 1/2-inch pieces
• 3/4 cup goat cheese, crumbled

DIRECTIONS:

1. Preheat oven to 350 degrees F.
2. Melt the ghee in a 10-inch sauté pan over medium-high heat. Add the onion and peppers and cook, stirring occasionally, until soft and turning translucent, about 3 minutes. Add the mushrooms and cook until softened and slightly browned, another 3 to 4 minutes. Remove the pan from the heat.
3. Spread mixture with ghee over bottom of greased pan.
4. Spread salmon pieces over onion mixture.
5. Beat the eggs in a medium bowl with the kefir, 1 tablespoon of the dill, 1/4 teasoon salt, 1/4 teaspoon pepper and the nutmeg.
6. Pour egg mixture over onion mixture.
7. Bake for 35–40 minutes.
8. Sprinkle goat cheese over top and serve.

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Should Anyone Avoid Onions?

Onions do have a tendency to cause reactions in people who suffer from poor digestion of FODMAP foods and also from conditions like heartburn or acid reflux. If you notice a reaction after consuming onions, you might have to try eliminating them for a period of time to see if the symptoms clear up.
Some people can digest small amounts of cooked onions better than large quantities, or raw onions, so it might take some trial and error. If white, red or yellow onions bother you, try having leeks, scallions and chives instead, which tend to cause less digestive issues but also add flavor and nutrients to recipes.