Onions are perhaps the most flavorful of our Summer vegetables, and their versatility make them one of the most loved as well. Aside from being tasty and easy to cook with, they’re also super healthy. Onions are excellent sources of Vitamin C, sulphur, and antioxidants.

Some studies have also shown onions to reduce the risk of Parkinson’s disease, stroke, and cardiovascular disease. Some of the antioxidants in onions have been shown to reduce the risk of prostate cancer and reducing the symptoms of bladder and urinary tract infections as well.

Some studies have shown that the highest concentration of vitamins and antioxidants lies in the outermost part of the onion, so be careful when peeling it not to remove any of this super-healthy part of the onion.
 
Preserving Onions:

Onions can either be stored fresh or frozen, and both are super easy. To store fresh onions, first select the onions that are the most mature and firm. Do not wash onions before storing. Onions will store best hanging up in mesh bags in a basement or root cellar, optimally where the temperature falls between 32 and 40 degrees Fahrenheit. You should also have them in an area that is not very humid and has good ventilation to ensure that onions do not begin sprouting.

There are also some good options for freezing onions. The best option is perhaps to slice them and place them in a freezer bag to use later. Please note that onions can become slightly mushy after freezing, so you will want to use them in cooking rather than eating them fresh.

Another great way to preserve onions for cooking is to peel and puree them in a blender. Then pour the onion puree into ice trays and cover with plastic to freeze (this will help keep the onion-flavor from seeping into your other frozen foods). Remove from trays and place into plastic baggies. Use your onions cubes in soups, gravies, etc. for a quick way to add some flavor to your meal.
 
Easy Caramelized Onions

INGREDIENTS

• Several medium or large onions, yellow, white, or red
• Olive oil
• Butter (optional)
• Salt
• Sugar (optional)
• Balsamic vinegar (optional)

DIRECTIONS
1. Cut the onions root to tip: Slice 1/2-inch off the stem ends of the onions and the roots off of the root end. Place the onions cut side down on the cutting board. Cut them in half through the root end. Peel back the peels from the onions.

2. Heat olive oil and butter, add onion slices: Use a wide, thick-bottomed sauté pan for maximum pan contact with the onions. Coat the bottom of the pan with olive oil, or a mixture of olive oil and butter (about 1 teaspoon per onion). Heat the pan on medium high heat until the oil is shimmering. Add the onion slices and stir to coat the onions with the oil. Spread the onions out evenly over the pan and let cook, stirring occasionally.

3. Cook, stirring every few minutes: Let cook for 30 minutes to an hour more, stirring every few minutes. As soon as the onions start sticking to the pan, let them stick a little and brown, but then stir them before they burn.



Tomato-Cucumber Salad

INGREDIENTS

• Tomatoes
• Sweet Onions
• Cucumbers
• Vinegar
• Sugar
• Olive Oil
• Herbs to taste

 
DIRECTIONS

1. Cut tomatoes into wedges.
2. Peel cucumbers if needed and slice thinly.
3. Thinly slice onion if desired.
4. Top with vinegar of your choice (red wine, balsamic, rice, apple cider), sugar, olive oil and fresh cut herbs (oregano, basil, cilantro, thyme, etc.).
5. Allow to marinate.

 
French Onion Soup
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INGREDIENTS

• 1/2 cup unsalted butter
• 2 tablespoons olive oil
• 4 cups sliced onions
• 4 cans beef broth
• 1 teaspoon dryed thyme
• Salt and pepper to taste
• 4 sliced French bread
• 4 slices provolone cheese
• 2 slices Swiss cheese, diced
• ¼ cup Parmesan cheese, grated

 
DIRECTIONS

1. Melt butter with olive oil in an 8 quart stock pot on medium heat. Add onions and continually stir until tender and translucent. Do not brown the onions.
2. Add beef broth, sherry and thyme. Season with salt and pepper, and simmer for 30 minutes.
3. Heat the oven broiler.
4. Ladle soup into oven safe serving bowls and place one slice of bread on top of each (bread may be broken into pieces if you prefer). Layer each slice of bread with a slice of provolone, 1/2 slice diced Swiss and 1 tablespoon Parmesan cheese. Place bowls on cookie sheet and broil in the preheated oven until cheese bubbles and browns slightly.

            Beets are traditionally eaten boiled, roasted or raw and even pickled. The greens as well as the root itself are edible. Young leaves are often eaten raw in salads, and adult leaves are more commonly boiled or steamed in a fashion similar to spinach or other greens.

            Beets are also high in nutrients such as vitamin C, potassium, and manganese. These nutrients help improve muscle and nerve function, and are also good for your bones, liver, kidneys, and pancreas. Some studies have also shown beets to reduce the risk of cancer, lower blood pressure, and act as an anti-inflammatory.

            See below for recipes and storage options for beets.
 
Freezing Beets
Aside from pickling and canning beets, they can also be frozen if prepared properly. Here’s how:

1. Select beets small, tender and unblemished.
   
2. Boil whole beets unpeeled until fork-tender.
   
3. Remove from water, cool and peel beets quickly.
4. Cut beets into one fourth inch slices or cubes.
5. Tray-freeze the beets by spreading them on a baking sheet and freezing them before removing them from the tray and placing them in a freezer bag or container.

When you’re ready to use your beets thaw them out and cook just long enough to heat thoroughly.


Simple Roasted Beets
INGREDIENTS

• 3 medium beets, scrubbed, leaves trimmed (red or gold)
• Olive oil

DIRECTIONS

1. Preheat oven to 375 degrees F.
2. Coat beets lightly with oil.
3. Wrap beets in aluminum foil, place on a baking sheet, and roast in the oven until cooked through, approximately 45 to 60 minutes.
4. Remove from the oven, let cool for 10 minutes, and then peel and slice into 1/4-inch thick slices.

Baked Rosemary Beet Chips
INGREDIENTS

• 3 medium-large beets, rinsed and scrubbed
• Olive or canola oil
• Sea Salt + Black Pepper
• 2-3 sprigs rosemary, roughly chopped

DIRECTIONS

1. Preheat oven to 375 degrees F and place oven rack in the center of the oven.
2. Thinly slice beets with a mandolin (or a sharp knife), getting them as consistently thin as possible. They should curl a little when cut. This will ensure even baking and crispiness.
3. Divide between two baking sheets and spray or very lightly drizzle with olive oil. Add a pinch of salt and the rosemary. Toss to coat, then arrange in a single layer, making sure the slices aren’t touching.
4. Bake for 15-20 minutes or until crispy and slightly brown. Be sure to watch closely past the 15 minute mark as they can burn quickly.
5. Remove from oven, let cool. Then serve.
   

Squash is a fun summer vegetable that is also really good for you. Squash is somewhat sweet and a bit watery, with a thin, edible skin that is typically left on the vegetable when it is consumed. Summer squashes include yellow straightneck, yellow crookneck, patty pan, zucchini, eight ball zucchini and golden zucchini.

Squash is very low in cholesterol and sodium as well as saturated fats and a good source of many vitamins and minerals including vitamins A, B6, and C, thiamin, riboflavin, niacin, calcium, iron, phosphorous, magnesium, potassium, and manganese.

Squash is also very versatile in the ways it can be prepared and cooked. It is often fried, roasted, and grilled, and can be used in conjunction with many other vegetables. See below for how to freeze squash for the winter!

​How to Freeze Summer Squash

1. Choose your squash. Select the freshest squash you have available to you. It should still be firm and uniform in color. Gently wash and dry the squash.
2. Slice the squash. Slice off both ends and discard. Cut the remainder of the squash into half inch slices.
3. Blanch the squash. Heat a pot of water to boiling, and blanch squash for approximately three minutes. Immediately remove and place in ice water to cool. Drain completely.
4. Freeze! After draining, place in a freezer bag and press the air out of it before freezing.

When you are ready to serve, thaw your squash in the refrigerator or by using your microwave to defrost it. Keep in mind that it may be a bit mushy, as most frozen vegetables become after being frozen, so it is best used in cooking (such as a casserole).