Healthy Foods & Recipes: Onions

4 Healthy Reasons to Include Onions in Your Diet

1. Rich in Antioxidants:
   Onions are high in quercetin, a powerful antioxidant that helps combat inflammation and protect cells from damage caused by free radicals.
2. Supports Heart Health:
   Onions contain compounds like sulfur and flavonoids that may reduce cholesterol levels, lower blood pressure, and improve overall cardiovascular health.
3. Boosts Immunity:
   Onions are a good source of vitamin C, which strengthens the immune system and supports collagen production.
4. Promotes Gut Health:
   Onions are rich in prebiotics, which feed beneficial gut bacteria, improving digestion and enhancing gut health.

Healthy and Easy Recipe Featuring Onions

Caramelized Onion and Spinach Wrap

Ingredients:

• 1 large onion, thinly sliced
• 1 cup fresh spinach leaves
• 1 tablespoon olive oil
• 1 whole-grain tortilla
• 2 tablespoons hummus (or avocado spread for a creamy texture)
• A pinch of salt and pepper
• Optional: Feta cheese or grilled chicken strips

Instructions:

1. Heat the olive oil in a non-stick skillet over medium heat.
2. Add the sliced onions and cook, stirring occasionally, for 10–15 minutes until they caramelize (turn golden brown). Add a pinch of salt and pepper for flavor.
3. Warm the tortilla in a separate pan or microwave for a few seconds.
4. Spread the hummus evenly over the tortilla.
5. Layer the fresh spinach leaves on top of the hummus, followed by the caramelized onions.
6. Add optional toppings like feta cheese or grilled chicken if desired.
7. Roll the tortilla into a wrap and slice in half. Serve warm or at room temperature.

This recipe is packed with nutrients, easy to prepare, and perfect for a quick lunch or snack!

Source: ChatGPT