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Originally written by Kimberly Cripps , former SDSU Extension Family & Community Health Field Specialist, with contributions by Megan Erickson, former SDSU Extension Nutrition Field Specialist, and Hope Kleine, former SDSU Extension Health Education Field Specialist.

Pick it!

  • Onions are yellow, red or white.
  • They have firm flesh and dry, crackly outer skins. Avoid any soft spots or sprouts.
  • Green onions (scallions) have a smooth root and hollow green stem; both can be eaten and have a mild flavor.
  • Onions provide flavor and health promoting phytochemicals and nutrients.
  • Store in a cool, dry space away from bright light.
  • Chill in refrigerator before cutting to reduce chance of tears.
  • Lemon juice or vinegar removes smell from hands.

Try it!

  • Onions eaten raw or cooked, remove outer layer of skin and chop.
  • Onions may be boiled, braised, baked, microwaved or sautéed.
  • Yellow onions: full flavored, work in most cooking. When cooked, they become sweeter and turn brown.
  • Red onions: used fresh or grilled.
  • White onions: used in classic Mexican cuisine.

Like it! Onion and Celery Seed Relish


  • 1 cup white wine vinegar or distilled white vinegar
  • 2 Tablespoons powdered sugar
  • 2 Tablespoons celery seeds
  • 2 cups thinly sliced small onions, no green tops
  • 1 cup finely chopped celery
  • 1/2 teaspoon red pepper flakes


  1. Mix vinegar and sugar in a salad bowl until sugar is dissolved.
  2. Add celery seed, pepper flakes, onions, and celery.
  3. Mix until all ingredients are combined evenly.
  4. Cover and chill.
  5. Chill for several hours or overnight.
  6. Serve cold alongside your favorite poultry or fish dish.

Yield: 12 servings

Nutrition Facts per Serving: Calories 20; Fat 0g; Cholesterol 0mg; Sodium 10mg; Carbohydrates 5g; Fiber 1g; Sugar 3g; Protein 1g

Program Materials

Colorful fact sheets, recipe cards and educational videos provide educators and families with fun, engaging tools to enhance any dietary curriculum in a variety of settings.

Quick resources are available in the fact sheets below. Download the zipped folder to use the lesson plan, sampling instructions, recipes and display materials in your educational program.