ONION

Onions, and other Allium species, are highly valued herbs possessing culinary and medicinal value. Some of their beneficial properties are seen after long-term usage. Onion may be a useful herb for the prevention of cardiovascular disease, especially since they diminish the risk of blood clots. Onion also protects against stomach and other cancers, as well as protecting against certain infections. Onion can improve lung function, especially in asthmatics. The more pungent varieties of onion appear to possess the greatest concentration of health-promoting phytochemicals. 
Onions are very low in calories (just 40 cal per 100 g) and fats; but rich in soluble dietary fiber. 
Onions are also good in B-complex group of vitamins like pantothenic acid, pyridoxine, folates and thiamin. Pyridoxine or vitamin B-6 helps keep up GABA levels in the brain, which works against neurotic conditions.Simple Onion Chutney: 
 Big Onions                           -- 4
Chilli powder                        --2 tsp
Oil                                         -- 4tsp
Salt to taste


1. Cut onions into tiny pieces.
2. In a non stick tawa pour oil and season mustard.
3. Add chilli powder and salt.
4. Saute for 2 minutes and add onion pieces.
5. Saute well for over 10 minutes till the oil separates.
6. Allow it to cool and preserve in an air tight container.
7. This will remain good for about 10days and can be a good side dish for everything.
8. Added with a little curd, this can be a good instant raitha.
9. Added with a little chat powder and curd, this can be a good substitute for kurma.


Onion Vatral Kuzhambu:
Small Sambar Onion           -- 1 cup
Tamarind paste                   -- 1 tsp( made into solution with 2 cups of water)
Red chilli                             -- 4
Mustard, urad dhal, fenugreek, toor dhal, bengal gram dhal  -- Each 1 tsp to season
Gingilee oil                         -- 4 tsp
Rice flour                            -- 2tsp
 Salt to taste
1.In a tawa, heal oil and season all ingredients with chilli.
2. Add onion and saute well.
3. When the onion is transparent, add the tamarind solution and salt.
4. Add one tsp of turmeric powder and allow it to boil well.
5. When the raw smell of tamarind goes off, mix the rice flour in one tbsn of water and add to the kuzhambu.
6. After adding the rice flour, allow it to boil just for a minute and put off the stove.
7. For better taste, you can add one tsp of jaggary powder, if permissible.
8. For the kuzhambu to be more spicy, you can add one tsp of sambar powder with the tamarind solution.
9. When you season the dhals, add 5 or 6 curry leaves to give good aroma.
This kuzhambu will go very well with all broken wheat dishes without harming one's carb, protein ratio.
One cup of skinned onion will be approximately 100 gms. That sambar will be sufficient for 4 people.So the nutritional value can be calculated by reading the table below.

See the table below for in depth analysis of nutrients: Onoin ( Allium cepa),  raw, Nutrition value per 100 g. (Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	40 Kcal	2%
Carbohydrates	9.34 g	7%
Protein	1.10 g	2%
Total Fat	0.10 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	1.7 g	4.5%
Vitamins
Folates	19 µg	5%
Niacin	0.116 mg	1%
Pantothenic acid	0.123 mg	2.5%
Pyridoxine	0.120 mg	9%
Riboflavin	0.027 mg	2%
Thiamin	0.046 mg	4%
Vitamin A	2 IU	0%
Vitamin C	7.4 mg	12%
Vitamin E	0.02 mg	0%
Electrolytes
Sodium	4 mg	0%
Potassium	146 mg	3%
Minerals
Calcium	23 mg	2%
Copper	0.039 mg	4%
Iron	0.0.21 mg	3%
Magnesium	10 mg	2.5%
Manganese	0.129 mg	5.5%
Phosphorus	29 mg	4%
Zinc	0.17 mg	1.5%