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Vidalia Onions
Updated on English How to Cook Better

Vidalia Onions: The Sweet Treat for Your Meals!  

Do you want to make your meals more delicious? Try Vidalia onions! These onions are sweeter and milder than regular yellow onions. They come from Vidalia, Georgia, and have been grown there since the 1930s.  

Benefits of Vidalia Onions  

  Onions are part of the same plant family as garlic, shallots, and leeks. People have been growing these plants for centuries, because they taste good and for their potential health benefits. Vidalia onions have nutrients, including vitamin C and potassium, which help keep your body strong and healthy.  

Sweet Facts About Vidalia Onions  

   

  • Only grown in Georgia! If an onion is grown somewhere else, it can’t be called a Vidalia onion.  
  • Found by accident. A farmer planted onions and was surprised when they turned out sweeter than normal!  
  • Georgia’s sandy soil makes them sweet. The dirt has low sulfur, which gives Vidalia onions their mild flavor.  
  • Won’t make you cry as much. Most onions have a chemical which makes your eyes water. Vidalia onions have less of this, so they don’t make you cry as much.  
  • Official state vegetable of Georgia! Vidalia onions got this title in 1990.  
  • Harvested from April to August. These onions are only available for part of the year, so enjoy them while you can!  

It’s Easy to Cook with Vidalia onions!  

  • Eat them raw in salads or sandwiches.  
  • Sauté or roast them in a pan to bring out their natural sweetness.  
  • Grill them for a smoky taste.  
  • Pickle them for a tangy twist.  

10 Ways to Use Vidalia Onions  

1. Chop them up and add them to a salad for a little crunch.  

2. Use them in omelets, frittatas, or quiches for extra flavor.  

3. Toss them into a stir-fry or pasta dish for a sweet kick. Our Rustic Rotini recipe is a crowd pleaser made better by the flavorful onion!  

4. Make onion rings—they’re great in an air fryer!  

5. Perk up soups and stews like French onion soup or our 15 Minute Chili.  

6. Sprinkle them on pizza—sweet onion goes great with cheese and sauce! Try our crispy tortilla pizza recipe using Vidalias.  

7. Sweeten your greens with Vidalias.   

8. Grill or caramelize them to top burgers, meat, or tofu.  

9. Freshen up homemade salsa, guacamole, or other dips with Vidalias.  

10. Try this classic recipe: Peel a Vidalia onion and cut a small cone-shaped hole in the top. Put in a bouillon cube and a little olive oil in the hole. Wrap it in foil and bake on a pan at 350°F for 45-60 minutes until soft. Enjoy!  

   

Vidalia onions are delicious, healthy, and easy to use in many meals. Their mild, sweet taste adds flavor without being too strong. Whether you eat them raw, cooked, or grilled, they bring out the best in your food. Plus, they are good for you!  

Published April 17, 2025  

Laurel Sanville, MS, RDN, LD | Edited by Jung Sun Lee, PhD, RDN; Edda Cotto-Rivera; and the nutrition education team 

Brown Rice
Updated on English How to Cook Better

Brown Rice Magic

March is National Nutrition Month® and a good reminder that Food Connects Us. Many lists of budget friendly tips remind us that brown rice is a nutritious, low-cost food. It’s worth taking a fresh look at this whole grain hero. Packed with nutrients, rich in flavor, and incredibly versatile, brown rice is a small change that brings big benefits. Whether you’re looking to boost your energy, improve digestion, or simply try something new, brown rice is the perfect addition to your kitchen. Let’s dive into everything you need to know about this wholesome grain and why it’s time to make the switch! 

 

What Is Brown Rice? 

Brown rice is simply rice that hasn’t had its outer layer, or bran, removed. This makes it a whole grain, which means it’s packed with more nutrients compared to white rice. It has a chewy texture and a nutty flavor that makes it delicious in all kinds of meals.  

The bran layer contains fiber, which aids digestion and keeps you full longer. Brown rice also provides essential minerals like magnesium, potassium, and iron, along with key B vitamins (B1, B3, B6, and B9) that support overall health. While white rice also contains these nutrients, brown rice has a higher

amount. 

 

Fun Facts  

  • Brown rice comes in different varieties, like short-grain, medium-grain, and long-grain. 
  • It takes longer to cook than white rice because of the outer bran layer. 
  • Rice was a major crop in Georgia during the Revolutionary War. Today, there is only one active rice farm in the Savannah River Delta. 
  • Brown rice has been eaten for thousands of years and is a staple food in many cultures. 

 

Cooking Brown Rice is Easy (…plus shortcuts!) 

Raw brown rice in measuring cup over saucepan with boiling water
  • Rinse 1 cup of brown rice under running cold water in a fine mesh strainer until the water runs clear. 
  • Bring 2 cups of water to a boil in a pot. 
  • Add the rinsed brown rice and return to a brief boil. Then reduce the heat to low, cover, and simmer for 40-45 minutes. 
  • Turn off the heat and let the rice sit for 10 minutes before fluffing it with a fork. 

Keep your brown rice fresh 

Because brown rice contains natural oils, it has a shorter shelf life than white rice—about 6 months at room temperature, 1 year in the fridge, or up to 2 years if frozen. Here’s how to check that your brown rice is fresh: 

  • Smell: Fresh brown rice has a mild, nutty aroma 
  • Appearance: Look for discoloration, mold, or an unusual powdery coating.  
  • Texture: If the rice feels oily or sticky when dry, the natural oils in the bran layer have likely gone bad. 

10 Ways to Use Brown Rice         

1. Stir-fry: Use brown rice as a base for veggies, meat, or tofu.

2. Buddha bowl: Top with beans, avocado, roasted veggies, and a drizzle of your favorite sauce.

3. Breakfast bowl: Combine leftover cooked brown rice with fruit, nuts, and honey similar to oatmeal for a twist on a healthy morning meal.

4. Rice salad: Mix with chopped veggies, bean/meat/or tofu, herbs, and vinaigrette.

5. Fried brown rice: Turn leftover brown rice into a quick meal with scrambled eggs and soy sauce. Here is an easy recipe to inspire you. 

6. Soup: Add cooked brown rice to soups for extra heartiness. Our hearty Gumbo Soup, which uses one of the shortcuts, is a great place to start!

7. Rice pudding: Make a sweet dessert with milk, sugar, and cinnamon.

8. Casseroles: Add it to baked dishes for a wholesome ingredient.

9. Stuffed peppers: Fill bell peppers with a mix of brown rice, beans or ground meat, and cheese. Make up your own recipe or use ours. 

10. Sushi rolls: Use short-grain brown rice for homemade sushi.

Published March 24, 2025 

Laurel Sanville, MS, RDN, LD | Edited by Jung Sun Lee, PhD, RDN; Edda Cotto-Rivera; and the nutrition education team 

Whole Walnuts
Updated on Be Creative English Focus on Health

Wonderful Walnuts

Do you like crunchy foods? Walnuts may just fit your craving. They bring a tasty crunch and pack a nutrition punch. Whether you need a quick snack, salad topper, or meal booster, walnuts are a perfect pick. Let’s dive into what makes these nuts so special, fun facts, and 10 easy ways to use them in your cooking! 

Why Choose Walnuts? 

  • Taste: Walnuts have a rich, slightly earthy flavor and soft crunch that’s great in both sweet and savory dishes. They bring a complexity to dishes that many other nuts can’t quite match! 
  • Easy Snack: Ready to eat right out of the shell, they are a ‘grab and go’ snack. 
  • Protein Power: Did you know walnuts have protein? Just a small handful (about ¼ cup or 14 halves) gives you about 4 grams of protein and 2 grams of fiber. 
  • Brain Food: Walnuts have nutrients that support brain health, including omega-3s, vitamin E and folate. Grab a handful when you want a “brainy” snack. 
  • Antioxidant Power: Walnuts have more antioxidants than almost any other nut, which helps protect your cells from damage and supports overall health. 

What’s Fun about Walnuts? 

  • Brain Shape: Walnuts are shaped a bit like a brain, and they’re known for being a “brain food” due to their omega-3 fatty acid content, which help with brain health. 
  • What about black walnuts? The walnuts you usually see in stores are called English walnuts (also called Persian walnuts). Black walnuts are a different variety of walnut that has a stronger flavor. 
  • World’s Biggest Producer: California produces about 99% of the walnuts in the United States and is one of the largest walnut producers in the world! 
  • Eat them Raw: To maximize the health benefits, look for raw, unsalted walnuts. But don’t eat too many because they have a lot of calories. 
  • Freezer Friendly: Keep your walnuts fresh by storing them in the fridge or freezer in a sealed container. This can keep their natural oils from going rancid and help them last for up to a year! 

10 Delicious Ways to Use Walnuts 

  1. Sprinkle on Salads: Add chopped walnuts to salads for a crunchy, protein-packed topping. 
  2. Yogurt or Oatmeal Topping: Mix walnuts into yogurt or oats with honey and berries for a yummy breakfast. 
  3. Baking: Walnuts are perfect in baked goods like brownies, muffins, and banana bread. 
  4. Smoothies: Add 2 – 3 walnuts to your smoothie for extra creaminess. 
  5. Trail Mix: Combine walnuts with dried fruit and dark chocolate for an easy, on-the-go snack. Try our Trail Mix recipe. https://foodtalk.org/en/recipe/walnut-trail-mix 
trail mix in 4 separate bowls
  1. Granola: Make homemade granola with oats, walnuts, and a touch of honey or maple syrup…. or simply add a handful of walnuts to your morning cereal. 
  2. Pesto: Whip up a simple walnut pesto made from walnuts, pureed with extra virgin olive oil, basil, garlic, salt, and pepper. Drizzle it over roasted veggies, toss it with zucchini spirals, or use it as a creamy, flavorful salad dressing. 
  3. Meal Booster: Sprinkle walnuts onto black bean or lentil soup at lunch and include them in recipes like veggie tacos and stir-fries at dinner. 
  4. Nutty Crust: Use crushed walnuts as a coating for chicken or fish to add a delicious, nutty crust. 
  5. Toast ‘em: To enhance their flavor spread on a baking sheet and bake at 350°F for about 5–7 minutes. Watch closely so they don’t burn! 

We’ll leave you with a bonus: Want a fun craft? Use empty walnut shells and make little boats, ornaments and reindeer. Just grab some glue, markers, felt, pipe cleaners and let your imagination and creativity take over! 

Published on February 19, 2025 

Laurel Sanville, MS, RDN, LD | Edited by Jung Sun Lee, PhD, RDN; Edda Cotto-Rivera; and the nutrition education team 

Split Peas
Updated on English Focus on Health How to Cook Better

Power Up with Split Peas

Split peas might not be the star of your pantry, but they’re packed with amazing benefits waiting to be discovered! These little legumes are loaded with nutrients, are super affordable, and have an impressively long shelf life. Plus, they’re easy to add to lots of recipes. Let’s dive into what makes split peas special, including their nutritional benefits, the different colors they come in, and some fun facts. And don’t worry – we’ll share 5 tasty ways to use them too!

 

What Are Split Peas?

Split peas are a type of dried pea, often found in two colors: green and yellow. When dried peas are split in half, they’re called “split peas.” Splitting them makes them quicker to cook, so they’re easy to throw into soups, stews, and even dips.

  • Green Split Peas have a slightly sweet taste and soft texture when cooked. They’re often used in traditional dishes like split pea soup.
  • Yellow Split Peas have a milder, earthier flavor. They’re popular in Indian and Scandinavian dishes, and they cook up nice and creamy, perfect for soups or even mashed like potatoes!

 

Perks of the Pea

Split peas may be tiny, but they pack a nutrition punch! Here’s why:

  • High in Fiber: Split peas have loads of fiber, which helps keep your digestion healthy and can make you feel full for longer.
  • Good Source of Protein: Did you know that both dry split peas and lean meat contain about 7 grams of protein per ounce? This makes them a great choice for vegetarians and vegans.
  • Vitamins and Minerals: Split peas are full of vitamins and minerals like folate (which helps with cell growth), magnesium (good for muscles), and iron (important for energy).
  • A bag of split peas usually costs just a few dollars and lasts for a long time. They don’t spoil quickly, so you can keep them in your pantry for a year or even longer if you store them in a dry, cool place.

 

Fun Facts

  • Edible Flowers: The flowers of the pea plant are edible, too. When you are feeling fancy, throw some on top of a salad.
  • Sustainable: Split peas are good for you and the planet! They need less water to grow than many other crops, making them good for the earth.
  • Split Peas and Lentils: People often confuse split peas with lentils, but they’re different types of legumes. Split peas come from regular peas, while lentils are their own type of legume.
  • Split Peas Don’t Need to Be Soaked: Unlike some other dried legumes, split peas don’t need to be soaked before cooking.

 

5 Delicious Ways to Use Split Peas

  1. Classic Split Pea Soup: Simmer split peas with veggies, herbs, and garlic for a creamy, comforting soup. Check out our Create-Your-Own-Soup recipe. (https://foodtalk.org/en/recipe/create-your-own-soup-feat-split-peas)
  2. Split Pea Curry: Yellow split peas are perfect in a curry! They cook into a thick, hearty stew that’s great with rice or naan.
  3. Pea Pancakes: For something completely different, blend cooked green split peas with some seasonings and cook them into savory pancakes for breakfast or dinner.
  4. Split Pea Dip: Blend cooked split peas with lemon juice, garlic, and herbs to make a tasty dip for veggies or pita bread.
  5. Split Pea Salad: Cooked and cooled split peas add texture and protein to salads. Toss them with greens, tomatoes, and your favorite dressing.                          

 

Published on January 24, 2025

Laurel Sanville, MS, RDN, LD | Edited by Jung Sun Lee, PhD, RDN; Edda Cotto-Rivera; and the nutrition education team