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The Healthy Family Meals Newsletter, Issue #131 It's Time To Plant Your Vegetable Garden!
April 28, 2010

Welcome! Learn How to Combine Healthy Recipes with Family Adventure!

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Kindy's Musings....

Food of the Week . . . Onions

Did you know that different varieties of onions vary greatly in the amount of health-promoting benefits they deliver? Onions are a major source of both phenols and flavonoids, two types of phytonutrients that numerous populaton studies have found help protect against cardiovascular disease, cancer and asthma.

Recent research shows that the variety of onions you choose and the way you prepare them can make a huge difference in the amount of beneficial compounds, and the antioxidant and anti-cancer effects, you receive. In general, the more pungent onions deliver many times the benefits of their milder cousins.

Among varieties of onions commonly available in the U.S., shallots were found to have the most phenols, and Western Yellow onions the most flavonoids, such as quercitin, which is noted for its asthma-protective effects. When tested against liver and colon cancer cells, Western Yellow, New York Bold and shallots were most effective in inhibiting their growth. Purple onions also contain anthocyanins, the same compounds found in cardio-protective purple grapes, berries and red wine.

Although still good for you, summer onions (such as Walla Walla, Vidalia and Maui Sweet Onions), have a higher sugar content and a lower phytonutrient content, so do not provide the same level of health-promoting properties.

Source: WHFoods

Read the latest nutrition news on whole food nutrition for your family with the link below:

Food Allergy Prevention Begins In The Womb


Note: This recipe was contributed by Lorie from Saskatchewan who entered it in the recipe contest on! Thanks Lorie! Lorie writes, "Too many tomatoes from the garden in the fall? If you have the freezer space, put them in the freezer. Then you can pull them out, take the skins off and make a homemade tomato soup!


1/2 dutch oven tomatos

1/4 cup brown sugar

1/2 cup diced onions

1/4 cup butter

Salt and Pepper to taste

Cook the onions and butter in the microwave just until the onions soften. Add to the tomatos and sugar and cook for about 20-30 minutes on low.

Using a hand held blender, blend the soup.

To spice it up, you can add chopped carrots, celery, garlic, and red peppers.

Sprinkle a bit of cloves.

What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2010

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Thanks for reading and have a great week!

Kindy --Your Family Dietitian

Copyright (c) 2010,

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