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February 8, 2021 • Healthy Eating & Nutrition, Healthy Living

Superstar Food: Red Onion

onions basket purple white

Although they quite literally bring us to tears, the organosulfur phytochemicals unique to onions and the other members of the allyl food group (garlic, leeks, chives, and scallions) are truly medicinal in their power to protect our health. Red onions are the true superstar standout of this bunch however, as they are uniquely high in both quercitin and anthocyanins – 2 of nature’s most remarkable anti-inflammatory agents. (Remember inflammation is a key driver of most chronic diseases)  The health benefits of red onions are optimized when they are chopped or sliced, eaten raw or lightly steamed and often.

Savory Baked Onions

Serves 4

Cooked onions are a comfort food that truly improves your health. They are loaded with the powerful anti-inflammatory compound, quercetin.


  • 4 medium to large sweet, yellow, or purple onions
  • 3 tbsp extra virgin olive oil
  • 3 cloves garlic, minced
  • 2 anchovies
  • salt and pepper to taste


Preheat oven to 400. Peel the onions, keeping the root end intact. From the cut end, cut the onion into eighths, but do not cut all the way through the root. Stop 2/3’s of the way down the onion. Place the onions on a microwave-safe plate with a splash of water. Microwave for about 5 minutes. Meanwhile, heat the olive in an oven proof dish. Saute the garlic and anchovies until light golden, stirring frequently and breaking up the anchovy. Remove the pan from heat and add the onions cut side down. Rub the onions into the garlic anchovy mixture, and flip them cut side up. Spoon any anchovy garlic mixture on top the onions, pushing it lightly into the layers. Season with salt and pepper and bake until onions are tender and lightly browned on top, about 25 minutes.