Onions should be a staple in every kitchen, and not just because of the wonderful flavor they add to foods. They are also just plain good for you: allicin, a phytonutrient found in most varieties of onions, may help lower cholesterol and blood pressure, and onions are also an excellent source of chromium, vitamin C, folate and dietary fiber. Whether you opt for red, yellow or white onions, choose those that are free of blemishes and have dry outer skins. Always seek organically grown onions, as pesticides are commonly used on conventionally grown varieties. Preparation tip: Help prevent crying by chilling the onions for sixty minutes before cutting, to slow the enzyme activity that can irritate the eyes.

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