Shallots have a slightly richer and subtle flavour than onions and are used preferentially in French cuisine. Originating from the village of Ashkelon in Palestine, these are native to the Mediterranean region and Israel and are not found growing wild. Their modern appearance has come about due to human breeding from other shallot family members. There is some evidence that they were used in ancient Egyptian cooking and grown in Roman and Greek gardens. The shallots were brought to Europe around the 12th century by the crusaders returning from Palestine. Whilst the true origins of shallots still remain a mystery, their nutritional potential is certainly not.
Nutrition Profile: Vitamins and minerals
Shallots have a higher concentration of vitamins and minerals than their onion relatives. They are rich in vitamin A, C, B6, folate and thiamine. They are also a good source of the minerals magnesium, potassium, iron, and phosphorous.
Health Benefits
Disease prevention
Shallots consist of a wide range of antioxidants including quercetin, kemferol and various sulphuric antioxidants. When we slice or chop shallots these antioxidants are released as well as another compound called allicin. Allicin is a powerful compound with a range of health benefits including prevention of various cancers and reduction of blood pressure and cholesterol.
Help control diabetes
Allium and allyl disulphide are two important phytochemicals found in shallots. In diabetics these function to help lower blood glucose levels by preventing the degradation of insulin and improving the metabolism of glucose, so less glucose is in the blood stream. The more finely crushed the shallots the more allicin released!
Relax your nerves
Shallots consist of a range of vitamins and minerals including pyridoxine, these help to stimulate the release of the neurotransmitter GABA in your brain. GABA calms our nerves and relaxes them and sufficient levels in your brain are essential for preventing anxiety and depression.
High in potassium
One cup of shallots provides 11% of your daily potassium intake. This mineral is one we often don’t get enough off and has numerous health benefits. Potassium helps regulate the body’s fluid levels, ensures proper functioning nerves and muscles and supports your metabolism. People with high blood pressure are recommended to eat potassium-rich foods because it helps to lower blood pressure and prevent heart disease.
Improved digestion
Consumption of fibre is associated with better bowel movements and reduced bloating preventing constipation. Fibre also helps promote the growth of good bacteria in your gut that help to promote overall health including weight maintenance whilst also fighting foreign bacteria.
Cooking with shallots
- Soups- slice shallots and add it to the water whilst making your favourite soups for a richer flavour
- Add them to curries- Slice them finely and caramelise them before adding them other ingredients to your curry bases. Or simply use them to top your favourite curries.
- Roast vegetables- Combine chopped shallots and other root vegetables with a drizzle of olive oil and roast in the oven. Season with salt and pepper
- Eat them fresh! Slice or dice shallots and add to your garden salads
References
1.http://pubs.acs.org/doi/abs/10.1021/ja01239a048
2.http://www.sciencedirect.com/science/article/pii/S0308814604000366
3.http://jn.nutrition.org/content/138/5/885.short
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