Vim & Vigor - Spring 2020 - Northside Hospital - 46
46
In the Market
THREE WAYS WITH
Scallions
THESE ONION RELATIVES
ARE BURSTING WITH
NUTRITION AND FLAVOR
BY LEXI DWYER
Scallions are often either chopped finely and tossed into
salads or used as garnishes to brighten up a finished dish.
But it's also worth cooking these mild-tasting bulbs as
you would other vegetables and making them their own dish. For
one thing, they're packed with nutrients.
"Just a single scallion stalk has about half the daily requirement
of vitamin K, which helps with blood clotting and also plays a role
in bone health," says registered dietitian nutritionist Isabel Maples, a
spokeswoman for the Academy of Nutrition and Dietetics.
Scallions also contain lots of vitamin C-1 cup of chopped raw
scallions has about a third of the recommended daily amount-
which Maples says is good for immunity, wound healing and disease prevention.
Finally, they're a way to pep up food without needing the saltshaker
or lots of butter. "Scallions are high in fiber but low in calories,"
Maples says, "so they're great for someone who is trying to cut back
on fat and sodium but still wants lots of flavor."
Here are three ways scallions can shine in your weekly menus.
1
ROAST THEM
Heat oven to
450 degrees. Arrange
2 bunches of scallions
on a baking sheet and
drizzle with olive oil, tossing to coat. Season with
salt and pepper. Roast
the scallions for 15 minutes, turning once about
halfway through cooking,
until tops are wilted and
bulbs are slightly tender
but not mushy.
SPRING 2020 VIM & VIGOR
2
MAKE A FRITTATA
Follow earlier directions for
roasting, then cool and chop scallions. Decrease oven temperature to
350 degrees. Whisk 8 eggs together in
a bowl until well-blended and season
with salt and pepper. Heat 2 tablespoons of olive oil in an ovenproof
skillet over medium-high heat. Add
scallions, eggs and cheese (if desired)
and cook for 5 to 7 minutes, until
edges start to pull away. Transfer
skillet to the oven and cook for
about 15 minutes, until top is set.
3
PICKLE THEM
Trim scallions (about 1 to 2
bunches) so they fit into a pint-size canning jar. Over medium heat, bring 1 cup
of vinegar, 2⁄3 cup water, 1⁄2 cup sugar and
2 teaspoons salt to a simmer in a saucepan. Stir until sugar and salt are completely dissolved. Allow brine to cool and
pour over scallions. Add seasonings such
as peppercorns, mustard seeds, allspice
berries and cumin seeds. Refrigerate for
at least one day. Pickled scallions can be
used as garnishes, sandwich toppings or
ingredients for a grain bowl.
*
Vim & Vigor - Spring 2020 - Northside Hospital
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Vim & Vigor - Spring 2020 - Northside Hospital - Cover4
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