Scallions… Way More Than Just a Garnish
COVID-19 is making it difficult to keep fresh produce in the house since we only buy so much at a time and then try to refrain from going to the grocery store as often. Here is an awesome idea that my daughter, Jessica, shared and I think you will love it, too! Regrow your produce.
By far, the easiest to try is scallions. Simply use most of the bunch of scallions for your recipe. Save a few of the white bulbs with the roots and place them into a small amount of water. Change the water as needed. Within a week, you will have regrown your own scallions!
I have found myself adding scallions to more of my recipes from fajitas, chili, cauliflower fried rice, eggs, salads, seared tuna, to soup and more. I was having such a tasty fun time that I thought I would research some scallion facts and share this idea with you. Let me emphasize, scallions are actually nutritious wonders and we would be doing them a huge disservice if we think of them simply as a garnish.
Different Names:
Scallions are also referred to as green onions or spring onions. When reviewing research, you may see scallions referred to as Welsh onions or Allium fistulosum L.
Nutrition Facts:
One cup of chopped raw scallions provides over 250% of the daily value for vitamin K. They are a very good source of dietary fiber, vitamin A, vitamin C, folate, calcium, iron, potassium, and manganese.
Nutrition Information based on 100 grams (~3.5 ounces):
Calories: 32
Carbohydrates: 7.3 grams
Dietary Fiber: 2.6 grams
Protein: 1.8 grams
Total Fat: 0.3 grams
Folate: 64 micrograms (16% DV)
Iron: 1.48 milligrams (18.5% DV)
Calcium: 72 milligrams (7% DV)
Copper: 0.08 milligrams (9% DV)
Phosphorus: 37 milligrams (5% DV)
Potassium: 276 milligrams (6% DV)
Vitamin A: 997 micrograms (33% DV)
Vitamin C: 18.8 milligrams (31% DV)
Vitamin K: 207 micrograms (172% DV)
Health Benefits:
Scallions contain many flavonoid antioxidants, plant fiber, minerals, and vitamins that have proven health benefits.
Blood Sugar Control:
Research in mice shows the fibrous root extract from a scallion significantly decreased glucose levels within 30 minutes to 120 minutes after ingestion.Cardiovascular Benefits:
Both raw and cooked scallions show to relax vascular system associated with cardiovascular health. There is research showing an ability to reduce body weight, triglycerides and LDL cholesterol in obese mice.Immune Function:
Additional research indicates that the mucus inside the green leaves of the scallions may strengthen our immune system.Cancer Reduction:
And a study of men found those with the highest intake of allium containing vegetables (scallions, garlic, leeks, chives and onions) showed significantly lower risk of prostate cancer. Scallions contain a good amount of Vitamin A and other flavonoid phenolic antioxidants such as carotenes, zeaxanthin and lutein which may protect our body from lung and oral cancers.Clotting and Bone Health:
Since they are so incredibly high in Vitamin K, let’s learn more about the health benefits of vitamin K. Vitamin K is an essential nutrient necessary for blood clotting. So when we have an injury and are bleeding, our vitamin K will stop the bleed. Vitamin K assists with the transport of calcium so it is helpful for bone health by reducing bone loss and decreasing our risk of bone fractures.
Medications May Decrease or Increase Your Need for Vitamin K:
If you are taking prescription anticoagulants, they may be prescribed to interfere with the role of vitamin K and therefore, you may have been told to limit foods with vitamin K and never take supplements with vitamin K. For those who are pregnant, consuming more than normal dietary values may increase the risk of jaundice in newborns.
If you have been told to take high doses of aspirin, your needs for vitamin K may be higher. Antacids decrease absorption of vitamin K so you may need more vitamin K.
Try to grow your own scallions and you too will get hooked. I am starting my own lettuce now and will keep you posted.