How to Eat More Alliums

Alliums

( → ) Onions, garlic, leeks, shallots, scallions, chives

Nutritional Benefits

Alliums are rich in sulfur compounds associated with better heart health, reduced cancer risk, and a stronger immune system.

They also contain vitamins C and B6, manganese, and selenium. These nutrients support immune function, skin health, and metabolism. (For more on the unique health benefits of alliums, read “What You Need to Know About Alliums.”)

Taste

Alliums add a pungent, savory depth to dishes. If you’ve ever added too much garlic or onion to a dish, you know their intense, distinctive flavors are unmistakable.

If garlic and onions are too overwhelming for your taste buds, other alliums have a milder, sweeter taste. “Allium vegetables can be tough for some [to digest],” Ward notes. “If [that’s the case for you], I recommend starting with easier-to-digest alliums, like chives or scallions.”

Cooking Tips

• Use onions, garlic, or shallots as the flavor base for any number of soups or stews. (Here’s “The Best Way to Chop and Cook Onions for Maximum Flavor.”)
• Slice raw onions for a crisp, tangy crunch in sandwiches and salads, like this Spicy Nepalese Onion and Potato Salad.
• Roast garlic for a sweet, caramelized addition to spreads, dressings, and sauces, like in this Creamy Roasted-Garlic Gnocchi.
• Lightly cook these vegetables to make them easier to digest.

(For centuries garlic has been worshiped for its protective powers and its culinary potential. Discover more tips and recipes at “How to Eat More Garlic.”)