Spring Onion

Description:

Spring onion, also known as green onions or scallions, have a mild, slightly sweet flavour. Their long, thin stalks are green, while the white base is tender and crisp. Both the white and green parts are edible and can be used in a variety of dishes. Commonly added to salads, stir-fries, soups, or used as a garnish, providing a fresh, oniony taste without being overpowering.

Health Benefits of Spring Onion:

1. Rich in Nutrients: High in vitamins A, C, and K, which support eye health, immune function, and bone health.
2. Antioxidant Properties: They contain antioxidants like quercetin, which help fight oxidative stress and reduce inflammation.
3. Supports Digestive Health: Providing dietary fibre, promoting healthy digestion and preventing constipation.
4. Heart Health: The compounds in spring onions may help lower blood pressure and improve cholesterol levels, supporting cardiovascular health.
5. Immune Boost: The high vitamin C content supports the immune system and helps protect against illnesses.

Calories (per 100g):

• Calories: 32 kcal
• Carbohydrates: 7.3g
• Fibre: 2.6g
• Protein: 1.8g
• Fat: 0.3g

How to prepare your Spring Onion

Start by trimming off the root ends of the white bulbs. Rinse the entire stalk under cold water to remove any dirt. You can use both the white and green parts of the onion. Slice into small pieces, either thinly for garnish or in larger chunks for cooking. They can be eaten raw in salads, or added to stir-fries, soups, or as a garnish.

Here’s a simple and tasty Spring Onion and Egg Stir-Fry recipe:

Ingredients:

• 4 spring onions, chopped (both green and white parts)
• 3 large eggs
• 1 tablespoon olive oil or vegetable oil
• 1 teaspoon soy sauce (optional)
• Salt and pepper, to taste
• 1/2 teaspoon sesame oil (optional)
• A pinch of red pepper flakes (optional, for heat)

Instructions:

1. Prepare the Ingredients: Chop the spring onions into 1-inch pieces. Crack the eggs into a bowl and whisk until well combined.
2. Cook the Spring Onions: Heat the olive oil in a non-stick pan over medium heat. Add the chopped spring onions and sauté for 2-3 minutes until soft and fragrant.
3. Scramble the Eggs: Push the spring onions to one side of the pan. Pour the whisked eggs into the empty side of the pan and scramble them until they start to set, then mix with the spring onions.
4. Season: Add soy sauce (if using), sesame oil, and a pinch of red pepper flakes for extra flavour. Season with salt and pepper to taste.
5. Serve: Stir everything together and serve immediately as a light, flavourful meal or side dish.

This quick and easy stir-fry is perfect for a fast breakfast or light lunch!