Wednesday, 21 October 2015
The health benefits of spring onions are immense. So dig into the greens and also rustle up salads and pancakes. Spring onions are one of my favourite vegetables. I try and add them to many dishes — Parathas, Thalipeeth, Soups and Chutneys to name few. They are loaded with health benefits. Here are some facts:
-Spring onions are nutrient dense, meaning they are low in calories and high in nutrients. About 100 gm of fresh leaves add up to 31 calories. They contain many flavonoid anti-oxidants, plant fiber, minerals and vitamins that have proven health benefits.
-These leafy-greens carry more plant-derived antioxidants and dietary fiber than their fellow bulb members such as onions.
-Studies show that allicin, an enzyme produced when the spring onion leaves are flattened, brings down cholesterol by inhibiting the HMG-CoA reductase enzyme in the liver cells. They also have anti-bacterial, anti-viral and anti-fungal activities.
-Spring onions contain healthy proportion of Vitamin A and other anti-oxidants such as carotenes, zea-xanthin, and lutein. Together, they help the body protect from lung and oral cavity cancers.
-A mere 100 gm of these fresh greens can provide upto 172 per cent of daily-recommended intake of vitamin K, a nutrient which helps limit neuronal damage and is helpful in the treatment of Alzheimer’s disease.
-Spring onions are abundant in B-complex vitamins as well as essential minerals like copper, iron, manganese and calcium. They also contain vital vitamins such as pyridoxine, folic acid, niacin, riboflavin, and thiamin in healthy proportions. Folic acid can help prevent neural tube defects in the newborn babies during pregnancy.
There are ample recipes using spring onions but don’t forget to add them into your daily Bhakris and Koshimbirs (salads) from time to time.
Spring Onion Pancakes-
-Whole wheat flour … .2 cups (plus more for dusting)
-Salt… .1/2 tsp
-Boiling-hot water …….3/4 cup
-Vegetable oil.. ..3 to 4 tbsp
-Toasted sesame oil.. .3 tsp
-Green parts of spring onions
(thinly sliced). …12-13
-Sesame seeds.. .2 tsp
-White pepper powder.. ..1 tsp
For Soy Dipping Sauce:
-Soy sauce.. ..1/2 cup
-Rice-wine vinegar.. ..1/4 cup
-Toasted sesame oil… 2 tsp
-Crumbled dried red chile. ..1/2 tsp
-Toasted sesame seeds. ..1/2 tsp
-Sugar… 1 tsp
-Stir together flour, salt, hot water, and 1 tbsp vegetable oil. Transfer to a lightly floured surface. Knead dough until soft and smooth for 10 minutes. Cover with cloth; Let it stand for 20 minutes.
-Divide the dough into equal size balls.
-Take one ball. Dust it with dry flour. Roll it into small circle. Apply little oil and 1 tsp of spring onions and sprinkle little flour.
-Again fold and make a triangle. Dust it with flour and roll into a circle. While rolling, roll from both sides.
-Once done, place it on the heated tawa.
-(If this looks like directions for making chapatis — it is! Just make these pancakes a bit thicker)
-For dipping sauce, whisk together all ingredients.
-Serve hot with dipping sauce.