Onions – Inflammation Superfood

Nutrition Nugget

Inflammation is the body’s natural protective response to illness, stress and infection; however, some illnesses and diseases cause the body’s immune system to malfunction, leading to chronic inflammation.

Chronic Inflammation can wreck havoc on your health. There's a natural anti-inflammatory that isn't very well known. Onions is an Inflammation Superfood

When inflammation is activated continuously over many years, it can result in excess oxidation and chronic disease. Chronic inflammation is widely accepted as the root cause of major illnesses such as neurological disorders (including Parkinson’s and Alzheimer’s disease), obesity, metabolic syndrome, cardiovascular disease, diabetes, arthritis and cancer.

As a result of this understanding, professionals in the medical community are embracing anti-inflammatory diets—comprised primarily of plant-based foods—as a key ingredient to promoting healthy aging, delaying the onset of age-related illnesses and promoting optimum health at any age. In animal and human studies, a range of nutrients, phytonutrients, foods and spices reduce markers of inflammation.

Nutrition Nugget: Onions an Inflammation Superfood

Onions – Inflammation Superfood

Do You Know?  Onions are considered an anti-inflammatory food.

Eating them helps to maintain good digestive health that is associated with reduced inflammation. Onions contain the flavonoid quercetin that acts as an anti-inflammatory in the body, inhibits low-density lipoprotein oxidation (an important reaction in the atherosclerosis and coronary heart disease), and protects and regenerates vitamin E (a powerful antioxidant). Quercetin has also been found to reduce inflammation related to metabolic syndrome and osteoporosis in animal studies.

Chronic Inflammation can wreck havoc on your health. There's a natural anti-inflammatory that isn't very well known. Onions is an Inflammation Superfood

November is National Alzheimer’s Disease Awareness Month and American Diabetes Month*.  Since inflammation is associated with both of these diseases, may this post be a reminder of the importance diet and lifestyle play in our health and the health of those we care about.  

*National Health Observances (NHOs) are special days, weeks, or months dedicated to raising awareness about important health topics.



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Savory Sweet Potato and Onion Dinner Rolls

Savory Holiday Dinner Rolls 

Nothing completes a holiday meal like warm, soft dinner rolls spread with creamy butter. Our version happens to have a special twist. Want to guess what the extra special ingredient is?  Did you guess onions?  Nope.  Guess again.  

Savory Sweet Potato and Onion Dinner Rolls

 These simple homemade rolls are made with rich sweet potato and studded with finely chopped onions. A touch of fresh rosemary gives them a savory flavor to balance the slight sweetness. They bake into a tender roll we’re certain no one at the table will be able to turn down.  

The mild flavor of yellow onions works best in these rolls, pairing well with the rosemary and sweet potato. To make the sweet potato puree, simply microwave your sweet potato until tender according to your microwave’s instructions. Let it cool until you can handle it. Scoop out the inside into a bowl and stir with a fork until smooth. Be sure to let it cool completely before adding it to the bread dough. 

Serve these Sweet Potato and Onion Dinner Rolls as a side for your holiday meal or as a partner to a hearty soup or salad. They can also work in appetizers as slider buns for burgers and barbecue pork.   

Savory Sweet Potato and Onion Dinner Rolls

Savory Sweet Potato and Onion Dinner Rolls

Makes:  12 rolls 

Prep Time:  20 minutes, plus 1 hour 15 minutes for the dough to rise 

Bake Time:  30 minutes 


¾ cup warm water (105 to 110 degrees F) 

2 ¼ teaspoons active dry yeast (1 packet) 

1 tablespoon honey 

3 cups unbleached all-purpose flour* 

1/3 cup sweet potato puree (about 1 small sweet potato) 

1 large egg 

1 teaspoon fine sea salt
¼ teaspoon finely chopped fresh rosemary leaves 

1 cup finely diced yellow onion (about 1 large onion) 

Olive oil to coat the bowl 

1 tablespoon softened unsalted butter 

Savory Sweet Potato and Onion Dinner Rolls


Add the yeast to the warm water. Stir in the honey. Let sit until the yeast blooms, about 5 minutes.  

Add 1 cup of flour to the bowl of an electric mixer fit with the dough hook attachment. Pour in the bloomed yeast and liquid. Mix on low, scraping the sides of the bowl as needed. Add the sweet potato puree and the egg. Mix well until all ingredients are combined. Add the salt and rosemary. 

Add another cup of flour. Mix in the onion.  Add the remaining flour a ½ cup at a time and continue to mix on medium-low until a dough comes together into a ball in the center of the bowl. Continue to mix for another minute. 

Turn the dough out onto a floured surface and knead for 5 minutes, until smooth and elastic. Form into a ball. Coat a large bowl with olive oil and place the dough in the bowl. Cover with a dish towel and let rise in a draft-free place until doubled in size, about 1 hour.  

Punch down the dough. Knead it back into a ball on a floured surface and cut into 12 equal pieces. Form the pieces into rolls. Place in a greased baking dish about 8-by-10-inches.  

Preheat the oven to 375 degrees F. Place the baking dish on the stove while the oven heats, and cover with a clean dish towel. Let rise for 15 minutes. 

Bake for 25 to 30 minutes, until the rolls are golden brown and baked through. Remove from the oven and brush with the softened butter. Serve these Sweet Potato and Onion Dinner Rolls warm or at room temperature.  

*More or less flour may be needed as many factors, such as the environment, can affect bread dough. If the dough appears too sticky to work with, add a little more flour a tablespoon or two at a time. If it becomes too dry and won’t stick together, add water a teaspoon at a time. 

Savory Sweet Potato and Onion Dinner Rolls

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Easy & Delicious Sheet Pan Recipes

Sheet pan recipes produce great tasting meals that don’t take a lot of time to prepare. And for that, we are forever grateful! Fall is one of the busiest times of year. We need well-rounded meals, full of flavor that don’t require a ton of time in the kitchen.

Easy & Delicious Sheet Pan Recipes

A Round-up of Easy & Delicious Sheet Pan Recipes

Sheet pan meals are so versatile, plus they are convenient to prepare. They assemble relatively quickly and cook on a single pan, which makes clean up a breeze.

Here are a few of our very favorite sheet pan dinners. Each one is unique and nicely complimented with savory onions. When life is busy, give these simple and quick to prepare meals a try. Let us know which ones become your new favorite.

Easy & Delicious Sheet Pan Recipes for busy nights. Easy savory sheet pan meals with onions.

One Sheet Pan Mediterranean Chicken from the folks over at Sweet and Savory Meals

Easy & Delicious Sheet Pan Recipes for busy nights. Easy savory sheet pan meals with onions.

Sheet Pan Shrimp Fajitas is a combination of tasty flavors from House of Nash Eats.

Easy & Delicious Sheet Pan Recipes for busy nights. Easy savory sheet pan meals with onions.

The Gracious Pantry has made this Clean Eating Sheet Pan Mushroom and Onion Cod Recipe  What a yummy way to eat healthy without sacrificing taste.

Easy & Delicious Sheet Pan Recipes for busy nights. Easy savory sheet pan meals with onions.

This Sheet Pan Chicken and Veggie Dinner from Lexi’s Clean Kitchen is absolutely beautiful.

Easy & Delicious Sheet Pan Recipes for busy nights. Easy savory sheet pan meals with onions.

Nyssa’s Kitchen shows us that sheet pan recipes aren’t just for dinner with their Sheet Pan Eggs with Smoked Salmon. If you’re like us you love breakfast for lunch and dinner too.

Easy & Delicious Sheet Pan Recipes for busy nights. Easy savory sheet pan meals with onions.

This Sheet Pan Low Country “Broil” from I Heart Recipes is an amazing comfort food meal. Your family will be wanting you to make this dinner all the time.

Easy & Delicious Sheet Pan Recipes for busy nights. Easy savory sheet pan meals with onions.

Sheet Pan Green Chile Beef Nachos from How Sweet Eats is a great appetizer, snack or meal. What a fantastic way to shake up traditional nachos!

Sheet Pan Buddha Bowl Single Serving

Sheet Pan-Style Buddha Bowl is one of our own favorite vegetarian meals. A delicious meal everyone can enjoy.

There are so many different ways to make Delicious Sheet Pan Recipes. There are no limits to the various combinations you can come up with. These meals are perfect for busy nights when you still want a good home cooked meal.


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A Trio of Must Try Sheet Pan Meals

Sheet Pan Meals to the Rescue

Sheet pan meals are wildly popular. And, it is easy to understand why. Quick to prepare and assemble, these one-pan meals are tasty and require little clean up. They remind me of a modern-day casserole, but dare I say a sheet pan meal is more up-scale!


Sheet Pan Jambalaya

Spicy Sheet Pan Jambalaya

While I love a good casserole, or hot dish, as my friends in Minnesota call them, sheet pan recipes offer all the elements of a traditional meal without dirtying up extra pots and pans. Covered with parchment paper, sheet pans are the ticket for anyone who wants a hot meal at home, without spending tons of time in the kitchen.

Another tally in the win column for sheet pans is the simple act of roasting. From fish to more dense proteins and from vegetables to toasted grains, roasting adds a dimension of flavor and texture hard to duplicate in a baked dish.


Sheet Pan Buddha Bowl Single Serving

Sheet Pan-Style Buddha Bowl Single Serving

Since roasted onions add depth of flavor to lots of dishes, we simply couldn’t (and didn’t) want to be out in the cold. We know the internet is full of lots of sheet pan recipes, so if you’ve made it here, Thank You! Now, we hope to set ourselves a degree or two apart from the rest with our ‘masterful pans’ for long and newly proclaimed (and those yet to be) fans of onions.


Easy Citrus Chicken Onion & Fennel Sheet Pan

Easy Citrus Chicken Onion & Fennel Sheet Pan

A Trio of Must Try Sheet Pan Suppers

Spicy Sheet Pan Roasted Jambalaya  All the jazzy flavors and ingredients of traditional Jambalaya with a few twists, roasted, and served over linguine pasta instead of rice.

Sheet Pan-Style Buddha Bowl  A medley of roasted vegetables combines perfectly with quinoa and a savory, slightly sweet tahini sauce to form bowlfuls of yum.

Fashioned after a traditional chicken dinner Easy Chicken Citrus Fennel and Onion Sheet Pan Meal uses inexpensive drumsticks along with onions, potatoes, fennel, and orange zest to make a satisfying dish served with brown rice and quinoa.

Thoughts behind this sheet pan trio

In case you’re curious, or like to geek-out over food (cuz’ we sure do), we had a few ideas about what a sheet pan meal should be. We used the following guidelines to create our trio of recipes:

Cooking instructions should be as hands-free as possible. Taking the pan out of the oven multiple times reduces the convenience factor and requires the cook to stay in the kitchen to babysit dinner.

Lots of meals could be prepared on a sheet pan. Our goal was to create a well-rounded meal to which accents or sides could be added to make a complete meal.

Develop flavor forward recipes. Roasting adds great flavor, but we wanted each recipe to have a fresh dimension using fresh herbs and sauces.

Each dish must be a full recipe, not just a list of ingredients. The ingredients should be familiar and easy to find. The recipe should be easy to follow, yet leave room for the  cook to make their very own creation should they choose.

Happy Sheet Pan Cooking!




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Onions in the Raw – Preserve Summer With These Pickled Produce Recipes

Fall and winter are wonderful times of year but we all do love to preserve a bit of summer don’t we? The best way is with some tasty veggie dishes. We love pickled produce recipes, they are a delicious way to enjoy raw onions and other vegetables.

Onions in the Raw – Preserve Summer With These Pickled Produce Recipes #onionsintheraw

Onions in the Raw – Preserve Summer With These Pickled Produce Recipes

Pickled produce has the perfect touch of flavor to bring out the flavor of any recipe.  We love the different recipes we have found with a lovely variation in pickling and pairing. The one the for sure is, when you add in any pickled vegetable you will not a have a dull dish!

Talk about a perfect pairings this Greek Chicken Gyros with Tzatziki & Pickled Vegetables from Yes to Yolks is a match made in heaven.

Balsamic Bacon Onion Relish Recipe from It’s Yummi are 2 of our favorite things in 1 perfect relish.

We love this Falafel Wraps with Carrot Chutney and Pink Pickled Onions from Pigs and Figs.  

Banh Mi Spring Rolls from Minimalist Baker is a light and refreshing meal.

Warm Lentil and Vegetable Salad from our friend Cynthia over at My Nourished Home is a delicious and healthy salad that doesn’t skimp on taste.

We love a pow with our pickled onions like this Perfectly Tangy Pickled Red Onions from PaleoScaleo 

Easy Tamari Pickles from Green Evi is a great recipe for pickling any produce.

These Asian Turkey Lettuce Wraps with Quick Pickled Vegetables from Garlic & Zest is a nice way to combine fall and summer.  

What an amazing pickled produce breakfast with this Pulled Pork Breakfast Nachos with Jalapeño-Cheddar Sauce from Yes to Yolks. 

Our very own Pickled Red Onion recipe is quick and delicious recipe to add to any dish.

The great thing about pickled recipes is you just can’t go wrong, there are so many options and ways to change things up. Pickled onions and vegetables never gets boring.


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