How to add more onions to your diet to benefit your health

Alliums, a family of flavorful and nutrient-packed vegetables that include onions, garlic, leeks, shallots, and chives, are more than just pantry essentials—they’re health-boosting powerhouses. One study published in China in 2019, suggests consuming up to 35 pounds of alliums annually, roughly 11 ounces per week, could reduce the incidence of colorectal cancer by as much as 79 percent. Here’s how to seamlessly add more onions and other alliums into your daily meals.

Add more onions and alliums at breakfast

1. Garlic-Infused Scrambles
   Add minced garlic to your eggs or tofu scrambles for a savory twist. Sautéing garlic in olive oil before adding your main ingredients enhances the flavor. We found this tasty-looking scramble to try from Dash of Herbs.
2. Leek and Potato Breakfast Hash
   Sliced leeks bring a mild onion-like flavor to a hearty hash with potatoes and your choice of protein. For a vegetarian twist, try this
   

   

   
   Onion & Egg Hash with cauliflower.
3. Allium-Loaded Avocado Toast
   Sprinkle chopped chives or thinly sliced shallots on your avocado toast for a gourmet touch.

Some lunch upgrades for more nutrition

1. Soup with Depth
   Leeks are a classic base for creamy potato soups, while garlic and onions are essential in broths and stews. Make a big batch and enjoy it throughout the week. This Curied Caramelized Onion Apple Soup
   

   

   
   brings a variety of flavor and nutrition in one pot.
2. Salads with a Zing
   Add raw red onions, roasted garlic, or pickled shallots to salads for a burst of flavor. For milder options, try caramelized leeks or roasted onions. Try these salads for some inspiration.
3. Sandwich Toppers
   Layer grilled onions, roasted garlic, or even chive cream cheese on your sandwiches for an easy midday meal with a healthful twist.

Get more onions and alliums in snacks and sides

1. Roasted Allium Medley
   Toss garlic, onions, and leeks with olive oil and roast them together. This caramelized mix works as a snack or a side dish for any meal.
2. Garlic Dips
   Roast a whole head of garlic, then blend the soft cloves with Greek yogurt, olive oil, and lemon juice for a healthy dip. Pair with crac
   

   

   
   kers or veggie sticks. Try this easy Caramelized Sweet Onion Hummus recipe.
3. Allium Chips
   Thinly slice leeks or shallots, coat them lightly in oil, and bake until crispy for a homemade alternative to potato chips.

Some Dinner Ideas

1. Stir-Fries
   Combine onions, garlic, and leeks in a quick stir-fry with vegetables and your choice of protein. Alliums add depth to sauces like soy or teriyaki.
   

   

2. Pasta and Rice Dishes
   Garlic and onions are natural flavor enhancers for tomato or cream-based pasta sauces. Add caramelized leeks to risotto for a refined touch.
3. Roasted Garlic Mashed Potatoes
   Mash roasted garlic into potatoes for a creamy, flavorful side dish that pairs well with any entrée. Try this recipe.

Creative Allium Recipes

1. Stuffed Alliums
   Hollow out onions or leeks and stuff them with grains, herbs, and protein for an elegant main course.
2. Allium Pizza
   Top your pizza with caramelized onions, roasted garlic, and fresh chives for a savory delight. Try this Onion, Fig and Sausage Flatbread.
   

   

3. Savory Allium Tarts
   Use a puff pastry base and load it with a mixture of sautéed leeks, garlic, and onions, topped with cheese and fresh herbs. These Honey Onion, Goat Cheese and Jam Tarts will surely become the GOAT in your recipe repertoire.

Follow these tips to add variety so your meals don’t get stale

1. Mix It Up
   Incorporate different types of alliums throughout your meals. Use onions in soups, garlic in marinades, and leeks in casseroles to keep things interesting.
2. Seasonal Choices
   Leeks and onions are perfect for colder months, while fresh chives and shallots shine in lighter spring and summer dishes.
3. Prep in Batches
   Roast or caramelize a big batch of garlic, onions, or leeks at the beginning of the week to use in multiple meals. Learn how to Caramelize Onions.
   

   

Why Alliums?

Beyond their culinary versatility, alliums offer numerous health benefits. They’re rich in antioxidants, sulfur compounds, and vitamins that support heart health, immunity, and digestion. When you add more onions as a regular part of your meals doesn’t require drastic changes — just small, flavorful additions to dishes you already enjoy.

While the study reports a diet rich in onions can help with colorectal cancer, onions also can help your gut, staff off breast cancer, even dementia. Read more here about the many health benefits of onions.

Incorporating 35 pounds of alliums into your diet each year might sound ambitious, but with these simple strategies, you’ll hit the mark without breaking a sweat. Not only will your meals taste better, but your body will thank you, too!