Cooking with Tammy Kelly: Bring On the Flavor with Summer Onions
Onions are the perfect addition to so many dishes, including sauces, soups, stews, stir-fries, meat dishes and salads, or even alone. Onions are naturally polarizing due to their strong bite when fresh, but they can easily be transformed into a sweet, rich flavor.
If you are in the “onion hater” camp, you can easily tame the strong bite by soaking sliced or diced onions in ice water for 10-20 minutes, or even just a 60-second rinse under cold running water. These practices will wash away the bitter compounds, leaving only the sweet onion.
Why do onions make you cry? When slicing and dicing the onion, the cell walls are ruptured and a chemical is released. When this chemical drifts into the air, it reacts with the moisture in your eyes and causes your tear ducts to flush the chemical out.
You can prevent the tears by using a sharp knife. A sharp knife will glide through and release fewer chemicals. You can also slice the onion with the grain, from root to stem, which also damages fewer cells.
Onions have great nutritional benefits. A medium onion contains about 20% of your daily Vitamin C needs. Vitamin C helps keep your immune system strong, helps your body heal wounds, and supports healthy skin.
Onions don’t just help with immunity — they’re also great for your gut. They contain prebiotic fiber, which feeds the good bacteria in your digestive system. A healthy gut means better digestion, improved nutrient absorption, and even a stronger immune system.
Onions are also loaded with antioxidants, particularly quercetin, a powerful compound known for its anti-inflammatory properties. Studies suggest that quercetin can help lower blood pressure, reduce allergy symptoms, and support heart health. Onions actively work to keep your body healthy.
Is eating an onion a day hard for you? You don’t have to chomp into one like an apple, although you surely could. Try one of these simple ways to get your daily dose of onion goodness:
* Toss thinly sliced onions into salads or sandwiches for a crunchy kick.
* Sauté onions with eggs in the morning for an easy, nutritious breakfast.
* Add caramelized onions to burgers, tacos, or grilled cheese for a burst of flavor.
* Stir onions into soups, stews, and stir-fries for an extra boost of nutrients.
* Try pickled onions on tacos, grain bowls, or avocado toast for a tangy twist.
Join in on the Roasted Onion Boil TikTok Trend
TikTok Style Roasted “Onion Boil” Recipes
In case you might have missed the “Onion Boil” trend, here are a few directions for you to cook your perfect “Onion Boil.”
Pick the right onion. Choose an onion that will fit into your palm. This will give you the most even cook. Giant onions tend to stay firm in the center. Sweet onions, such as Vidalia, will give you a more mellow taste. If you get a super large onion, be prepared to cook it longer.
Cut a deep well in the center. This will allow the butter to melt down into the layers instead of running off the top. A good size is about 1 inch wide and 1 inch deep.
Wrap it tight. Tight foil is what makes this feel like a “boil” even though it is actually roasted. A tight wrap traps heat. Double wrap if necessary.
Temperature and time: A good baseline temperature is 400 degrees, and a good time is about 45-60 minutes. If you are using an air fryer, the temperature will be better at 370 degrees, with a cook time of about 30-40 minutes. Use a knife test to determine doneness. It should easily go into the onion.
Finish with a shot of fresh flavor. Add a fresh element at the end to brighten all of the spices and flavors. Adding 1 to 2 teaspoons of lemon, chili crisp, hot sauce, Parmesan or herbs will change the whole end result.
Avoid the biggest mistakes, such as over-seasoning, under-wrapping or choosing the wrong size onion. Over-seasoning can lead to a salty outcome. Getting a smooth finish to the onion requires a very tight wrap, and be sure to adjust the time according to the size of your onions.
Your flavor options are endless with an “Onion Boil.” Here are a few suggestions:
Buffalo Roasted Onion
Roast the onion with butter and a pinch of salt only. After roasting the onion, stir in 1-2 tablespoons of buffalo sauce right in the foil packet. If you like a richer buffalo sauce, mix 2 parts butter and 1 part buffalo sauce.
Ranch Butter Roasted Onion
Mix 2 tablespoons softened butter with 1-2 tablespoons ranch seasoning, then pack it into the onion well. Wrap tightly so the ranch butter doesn’t leak out. After roasting, stir the melted ranch butter with a spoon inside the onion layers to coat everything.
Cheddar “Loaded” Roasted Onion
Roast with butter, salt and pepper only so the toppings will shine. Once the onion is cooked tender, open the foil and add 2-3 tablespoons shredded cheddar. Close the foil again for 2 minutes to allow the cheese to melt. Top with crumbled bacon and/or chives. This is an excellent alternative to a loaded baked potato.
Classic Cajun Butter Roasted Onion
Cut the top off a large sweet onion and scoop a small well in the center so the butter has a place to pool. Season generously with Cajun seasoning, add 2 tablespoons butter, then wrap tightly in foil. Roast at 400 degrees for 45-60 minutes, depending on onion size, until a knife slides in easily. Open the foil carefully and spoon the buttery juices over each bite.
Soy Ginger Roasted Onion
Add butter, a tiny splash of soy sauce and a pinch of grated ginger to the onion well. Go easy on the soy sauce because it can overpower the onion’s sweetness. After roasting, mix the melted juices through the onion layers so each bite gets a burst of flavor.
Balsamic Butter Roasted Onion
Add butter plus 1 tablespoon balsamic to the well, then wrap and roast. The balsamic cooks down to a sweet, tangy sauce. After roasting, stir the sauce throughout the onion layers and add black pepper.
Lemon Pepper Herb Roasted Onion
Add butter to the onion center, then season with lemon pepper and a pinch of dried parsley. Slip one thin slice of fresh lemon into the packet. When the onion is done, finish with a squeeze of fresh lemon juice.
Tennessee Onion Bake
3 pounds Vidalia or sweet onions, about 4 large, cut crosswise into 1/4-inch-thick slices
1 1/2 teaspoons kosher salt
1 teaspoon dry mustard powder
1 teaspoon garlic powder
1 teaspoon smoked paprika
1/4 teaspoon cayenne pepper, optional
4 ounces mild cheddar cheese, shredded, about 1 cup, divided
4 ounces smoked Gouda or cheddar cheese, shredded, about 1 cup, divided
1 1/4 ounces grated Parmesan cheese, about 1/3 cup store-bought grated
4 tablespoons, or 1/2 stick, unsalted butter, diced
2 tablespoons finely chopped fresh parsley leaves, for garnish, optional
Heat the oven to 350 degrees. Lightly coat a 9x13-inch baking dish with cooking spray. Separate 3 pounds sliced Vidalia onions into rings and place in a large bowl. Add 1 1/2 teaspoons kosher salt, 1 teaspoon dry mustard powder, 1 teaspoon garlic powder, 1 teaspoon smoked paprika and 1/4 teaspoon cayenne pepper, and toss to coat.
Arrange half of the onion rings in an even layer in the baking dish. Sprinkle evenly with 2 ounces shredded mild cheddar cheese and 2 ounces shredded smoked Gouda cheese, about 1/2 cup each.
Arrange the remaining onions on top and sprinkle with the remaining 2 ounces each shredded mild cheddar and smoked Gouda. Sprinkle evenly with 1 1/4 ounces grated Parmesan cheese. Scatter 4 tablespoons diced unsalted butter on top.
Cover the baking dish with aluminum foil. Bake until the onions are softened and the casserole is bubbling, about 45 minutes. Uncover and bake until the cheese on top is melted and browned in spots, about 30 minutes more. Sprinkle with 2 tablespoons finely chopped fresh parsley leaves if desired.
Balsamic Grilled Onion
3 large red onions, about 2 pounds, peeled and sliced into 1/2-inch-thick rounds
3 tablespoons extra virgin olive oil
1 teaspoon kosher salt
1/2 teaspoon black pepper
1/4 cup balsamic vinegar
1 tablespoon maple syrup
1/2 teaspoon garlic powder
Whisk together the olive oil, salt and pepper in a large bowl. Toss the onion rounds gently until every slice is glistening and evenly coated.
Preheat your grill to medium-high, about 400 degrees. Place the onions directly on the grates or in a grill basket. Grill for 5-7 minutes per side until deep, dark grill marks appear and the onions release easily from the grate.
While the onions are grilling, whisk the balsamic vinegar, maple syrup and garlic powder in a small bowl. During the last 2 minutes of cooking, brush the glaze generously onto both sides of the onions until it bubbles and thickens into a mahogany-colored lacquer.
Healthy Onion Dip
1 tablespoon butter
1 large yellow onion, finely chopped
1/2 teaspoon salt
1/2 teaspoon sugar
3/4 cup cottage cheese
1/4 cup plain Greek yogurt
1/3 cup mayonnaise
1/2 teaspoon balsamic vinegar
1/2 teaspoon vegetarian Worcestershire sauce
1/2 teaspoon garlic powder
To caramelize the onions, add one tablespoon of butter to a large skillet and turn the heat to medium. Allow the butter to melt and swirl it around the pan.
Add the very thinly sliced onions and stir them into the butter so they’re evenly coated. Sprinkle with salt and sugar and stir until distributed.
Keep the heat at medium and cook for 20 minutes. After 20 minutes, ensure the pan isn’t too dry. If the pan looks dry or the onions look like they may stick to the pan, add a splash of water.
Turn the heat down slightly to medium-low and continue to cook for 10-15 minutes, until the onions are a deep brown color.
Let the onions cool slightly, then transfer to a cutting board. Finely chop the onions, then set them aside. The onions can be prepared a day in advance.
To prepare the dip, blend the cottage cheese in a blender, food processor or using an immersion blender until smooth. Add the Greek yogurt, mayonnaise, balsamic vinegar, Worcestershire sauce and garlic powder. Continue to blend until smooth.
Stir in the caramelized onions.
Cover and transfer the bowl to the fridge. Allow the dip to chill for about 30 minutes. This dip can be prepared up to 2 days in advance.
