Onions have been an important ingredient in recipes around the world for centuries, adding flavor to a wide variety of dishes. Onions also have been used medicinally for thousands of years in many cultures that have recognized the health benefits of onions long before the reasons for those benefits were identified. For such an inexpensive and widely available vegetable, onions are a remarkable nutrition powerhouse.

Why are onions good for you? They contain quercetin, an antioxidant which also is found in tea and apples but is best absorbed from onions. This phytonutrient has been shown in several studies to reduce the risk of cardiovascular disease and some cancers. Onions also contain sulfur compounds that help to lower blood pressure and cholesterol levels.

What technique should be used to cut an onion? After peeling off the skin, cut the onion in half from stem end to root end. Lay the cut side down on a cutting board and make even cuts from stem end to root end. Holding the onion half together, cut even slices through the onion parallel to the cutting board. For diced onions, cut evenly across the slices. Do not cut across the root end until you have completed slicing or dicing because this end holds the onion pieces in place as you work.

Why do onions make you cry when you cut them up? The same sulfur compounds that are good for your health are responsible for making your eyes tear when you cut an onion. To reduce tearing, refrigerate onions for 30 minutes before cutting. Other suggestions are to chew gum or have a lighted candle nearby when cutting onions. The most reliable solution is to wear goggles but be prepared for your family to laugh at you if you do.

Can onions be frozen? You might as well make wearing those goggles worthwhile and chop up several onions at one time. Whatever you don't use immediately can be frozen in airtight freezer containers without any further preparation.

How do you remove the smell of onions from your hands? Rub them with lemon juice.

How should onions be cooked for the best flavor? Onions should be cooked over low to medium heat in oil until translucent. Browning onions over high heat makes them bitter. To cook onions without adding fat, saute them in broth for about 5 minutes or until softened.

Although Becky will not be cooking onions at the farmers market this week, she will be adding scallions and red onion to warm potato salad at the Cornell Cooperative Extension table at the Auburn Farmers Market on Thursday, Oct. 16. Stop by for a free sample.

Christine Gutelius, MA, RD, CDN,

is a nutrition resource educator with the Eat Smart NY program at

Cornell Cooperative Extension of Cayuga County

Warm Potato and Scallion Salad

Makes about 8 cups

2 pounds small potatoes

1/2 cup scallions (green onions), washed and chopped

3 tablespoons oil

3 tablespoons red wine vinegar

2 tablespoons lemon juice

2 teaspoon Dijon style mustard

1/8 teaspoon black pepper

4 tablespoons fresh dill (or 4 teaspoons dried dill)

1/4 cup red onion, diced

Scrub potatoes but do not peel. Place potatoes in a large pan and cover with water.

Bring to a boil, reduce heat, cover pan and cook for 15 to 20 minutes, until potatoes are tender but firm (test with a fork).

While potatoes are cooking, blend oil, vinegar,

lemon juice, mustard and pepper with a whisk or put ingredients in a jar with a tight-fitting lid and shake well. Mix in dill and red onion.

Drain potatoes and cut in quarters. In a large bowl, combine potatoes and scallions.

Pour on dressing and stir gently to coat.

Serve warm.