Master Recipe: Caramelized Onion Trio

There is no question that onions of all types are the official workhorses of the kitchen. Onions belong to the allium family, and they include some impressive if not humble relatives: chives, scallions, spring/green onions, garlic, shallots, Vidalia, red,……..and indeed all other varieties of onion. In terms of cancer prevention, look no further than this family of vegetables. Onions are considered to be one of the most potent anti-cancer vegetables, containing both sulphur and quercetin phytochemicals which are proven to effectively prevent tumor growth and proliferation as well as having the ability to neutralize free radicals in the body. In this recipe Vidalia and red onions are thinly sliced and cooked slowly in order to release their natural sugars. After being taken off the heat, raw thinly sliced green onions, finely chopped parsley, and lemon zest are stirred in. This is not done without purpose. Just as raw garlic has certain properties that are not true of its’ cooked counterpart, likewise tomatoes, carrots, cabbage…… is also true that raw and cooked onions do not offer all of the same health benefits. The importance of adding some form of raw element to these caramelized onions is, for one thing to add a nice bright colour, but also to bump up its’ nutritional profile. Raw onions and other members of the allium family show high antibacterial, and immune boosting qualities, not to mention having a favourable impact on one’s blood clotting ability and even increasing good cholesterol levels. Needless to say, this caramelized onion trio is an essential in your kitchen. Add them to pasta sauces, stir into a rice pilaf, or combine them with eggs for a quick omelet.


Caramelized Onion Trio


  • 2 red onions, thinly sliced
  • 2 Vidalia onions, thinly sliced
  • 3 Tb olive oil
  • 2 Tb unsalted butter
  • 1 Tb dried oregano
  • 2 tsp dried thyme
  • 1 tsp dried rosemary
  • 1 tsp dried marjoram
  • salt and pepper
  • 1 bunch green onions
  • 3/4 cup parsley, finely chopped
  • 1 lemon, zest only
  • 1 Tb honey


  • In a large dutch oven heat oil and butter over medium heat, add red and Vidalia onions, salt and pepper, stir to combine
  • After about 5 minutes add the dried herbs (oregano, thyme, rosemary, and marjoram) and continue cooking over medium heat until onions begin to reduce in the pot and release some of their moisture (should be 5-7 minutes)
  • At this point you can turn down the heat and set your timer for 40 minutes, but make sure you stir the pot every 3-5 minutes.
  • After 40 minutes the onions should be meltingly soft and pleasantly sweet. At this stage, take the pot off the heat source and stir in the raw green onions, parsley, lemon zest and honey.


This is an ultimate superfoods master recipe. These caramelized onions can be added to pasta sauce, soups and stews, stirred into a rice pilaf, or even a simple omelet, but they can also be a side dish on their own or used as a garnish for simple broiled fish/chicken/steak or even tofu/tempeh.


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