There are so many products that we fail to recognize as unhealthy. It’s hard to see the truth when you’re conditioned to a certain way of eating. Onion dip is one of those products that many people consume, but it’s incredibly unhealthy. Most popular varieties that come in a jar contain corn starch, monosodium glutamate, artificial colors and flavors, xanthum gum, datem, added sugars, whey protein concentrate, and hydrogenated oils. In case you are not aware, all of those ingredients are not healthy. In fact, many of them can increase the risk plaque build-up in the arteries, headaches, and more.

When you get more familiar with plant-based foods, you learn how to make healthier versions of recipes you know and love. This dip is a better, healthier version of a classic French Onion dip. The base is macadamia nuts, which are replete with monounsaturated fats that may improve heart healthy by lowering cholesterol levels. macadamia nuts also contain fiber, magnesium, manganese, thiamine, iron, and copper. The only downside is that that, like many nuts and seeds, they are rich in calories, so don’t eat this entire dip by yourself. Instead, make it for a group of people to enjoy so that you don’t pack on the calories. Lastly, if you feel like adding fresh chives to the top of the dip for beautiful presentation, go for it!

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If you are a lover of creamy soups, you just won the jackpot with this recipe. This creamy cauliflower soup packs tons of flavor and has a velvety texture. In addition to the delicious flavors, this soup contain a diverse nutritional profile. It’s rich in vegetable that contain allium, which is a potent antioxidant compound that exhibits anti-cancer, antibacterial, and anti-inflammatory properties.

Cauliflower is wonderful for blended soups, but the white beans in this soup yield a creamy texture. The beans actually act as a dairy replacement, so there’s no need for creams of milks. In addition to giving the soup an undeniably creamy base, the beans offer lots of protein and fiber. You get the best of both the nutritional and textural worlds.

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They’re stinky and nutritious.
They’re all together delicious.
We promise this isn’t fictitious.
The allium family!

A cuisine without allium vegetables is non-existent. Onions, shallots, scallions, garlic, leeks, and chives are all members of the Allium genus and are often the base of so many dishes. Cooking without them would be criminal! They set up the foundational flavors, and we fail to recognize them as featured ingredients. Here at Dherbs, we consider them to be the lead roles because they pack a powerful, nutritional punch. 

About The Allium Family

It all started with Papa Garlic. Okay, not really, but the word allium is in fact the Latin word for garlic. If you’ve cooked with allium-rich vegetables, then you know about their potent aromas. For example, the sulfur compounds in onions and garlic make you cry, but studies found that these compounds exhibit anti-cancer, anti-fungal, anti-inflammatory, antibacterial, and antioxidant activity. One way to maximize these compounds is to let them sit for a few minutes after cutting them. Don’t throw them in the pan immediately because the resting time allows the enzymes to release, transforming into more beneficial forms. Step away from the chopped vegetables, though, unless you feel like tearing up. 

It’s very easy to incorporate allium-rich vegetables into your everyday meals. From breakfast to lunch to dinner, you can sneak these vegetables into almost any meal, except for sweet treats of course. Get excited about the allium family because we’re about to introduce you all the members and their health benefits. 

Leeks

We’re about to leak you some delicious information about leeks: they are some of the most underrated vegetables! On a serious note, leeks have been used in soups, stews, and stocks for centuries. They contain kaempferol, a flavonoid that may help protect damage to blood vessel lining. Leeks also work to benefit cardiovascular health by increasing nitric oxide production. This gas works to relax blood vessels, increasing vasodilation, a process that helps to decrease blood pressure. Another surprising fact about leeks is that they contain a lot of folate, an essential B-vitamin that supports cardiovascular health. 

Garlic

Garlic has a long history of remedying myriad health conditions. In fact, people used it as a healing agent during typhus, influenza, cholera, and dysentery epidemics. Garlic is rich in vitamins B6 & C, copper, potassium, thiamin, manganese, phosphorus, and calcium. Research on the organosulfur compounds in garlic suggests that they may improve immune function and decrease cancer risk by reducing inflammation and cell damage. Multiple studies revealed that the phytochemicals in garlic may also help to lower blood pressure and cholesterol levels. 

Chives

Chives are not simply garnishing herbs; rather, they are hardy allium-rich vegetables that exhibit promising health benefits. Several cancer research studies found that the sulfuric compounds in chives may prevent cancer cells from growing and spreading. The studies only tested these health properties on early stages of cancer. The choline and folate in chives also work to improve memory. Studies have shown that adults who eat more choline perform better on cognitive tests and have a reduced risk of Alzheimer’s disease. 

Onion

The almighty onion is a staple in so many cuisines, and the Ancient Egyptians used to worship them. They buried onions with pharaohs because they believed that the internal rings of the onion represented eternity. Onions are excellent sources of prebiotics, which are compounds that feed probiotics, the microorganisms in your gut. Several studies found that the prebiotic fiber in onions is more beneficial the the fiber found in certain fruits, vegetables, and whole grains.

Scallions

Known as green onions, spring onions, and scallions, these tall, green allium-rich veggies help to boost immune function and work to expel mucus from the body. The carotenoids in scallions help to improve your vision, while the sulfur compounds help to reduce blood sugar levels. Nutritionists recommend incorporating scallions into appetizers because they are rich in fiber and aid digestion. They are more nutritious in their raw form. 

Shallots

Last but certainly not least, we have shallots, which some people refer to as gourmet onions. They have a high concentration of antioxidants, which work to encourage heart health and proper circulation. The thiosulfinates in shallots prevent the formation of dangerous blood clots. Shallots also contain allicin, a beneficial compound that reduces stiffness of blood vessels by releasing nitric oxide. 

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