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PRESENTED BY GO ALL IN WITH A L L I U M S SPON SOR ED CON TEN T BY KATHER IN E LEWIS Mediterranean Flatbreads GREEN ONIONS GARLIC LEEKS ONIONS Green onions are often added as a garnish for texture, color or a bit of tang. But there鈥檚 much more happening inside these slender green and white stalks. Green onions contain a winning combination of phytonutrients, antioxidants, vitamin C and flavonoids, all of which work together to quiet oxidative stress and inflammation, conditions that can set the stage for heart disease, arthritis and some cancers. This allium offers far-reaching benefits, such as increased immunity and better heart health. Beyond garlic cloves, other garlic-infused products have multifaceted uses. Rubbing garlic oil on sore joints and muscles can bring some relief, topically applying garlic extract can help wounds heal, and soaking feet in garlic water can fight athlete鈥檚 foot. Garlic is also rich in vitamin B6, C and manganese. Lovely, fan-shaped leeks are in season and at their best right now. They add a subtly sweet, oniony note to all kinds of dishes, including pasta and soups, or they can simply be roasted with olive oil and enjoyed on their own. Last year, the National Library of Medicine pointed to a host of bioactive substances 鈥� such as dietary fiber, flavonoids and sulfur compounds 鈥� that are found in leeks and have been linked to improved health conditions including better circulation, lower blood sugar and cholesterol levels and increased energy. Whether white, red or yellow, all onions have organosulfur compounds. These chemicals give onions their signature zing 鈥� and along with antioxidants, plenty of other health benefits too. Cooked onions are easier to digest than raw ones, so give them a quick saut茅 if needed to get all the nutrition but less of the bloat. YOUR HEALTH TIPS Garlic, onions, leeks, shallots: If you鈥檙e looking to infuse a dish with some piquancy, all of these vegetables will do the trick 鈥� and all of them are alliums. 鈥淎lliums are fundamental in adding depth, complexity and flavor to a vast array of dishes. They are often the foundational ingredient in many cuisines around the world,鈥� said Adetunji T. Toriola, M.D., Ph.D., Washington University School of Medicine professor of surgery. Beyond their culinary properties, alliums have been central to Eastern medicine for thousands of years 鈥� garlic is used to help with digestive issues and onion for circulation, for example 鈥� and more modern science has corroborated many of these ancient uses. 鈥淭he health benefits of alliums can be attributed to their rich content of sulfur compounds, flavonoids and antioxidants,鈥� Toriola said. 鈥淭he sulfur compounds, like allicin found in garlic, help to relax blood vessels and improve blood flow, reducing the risk of cardiovascular diseases.鈥� These same compounds support the immune system and can help lower bad cholesterol, commonly called LDL (for lowdensity lipoprotein cholesterol), while increasing good cholesterol, high-density lipoprotein, or HDL. Alliums are also brimming with antioxidants. Even though alliums are low in calories, they pack a host of nutrients. 鈥淎lliums contain essential nutrients like vitamin K, vitamin C and manganese, which are vital for maintaining bone health. Studies suggest that regular consumption of alliums may help increase bone density and reduce the risk of osteoporosis,鈥� Toriola said. Leeks are an especially good source of these vitamins, and a range of minerals: 鈥淟eeks provide important minerals such as manganese, iron and folate, which are essential for various bodily functions including metabolism, red blood cell production and fetal SERVING SIZE: 4 4 shallots, thinly sliced 1 Tbsp olive oil 陆 tsp salt 陆 tsp pepper 1 Tbsp balsamic vinegar 4 roasted-garlic naan flatbreads 6 Tbsp garlic hummus 1 cup cherry tomatoes, sliced 陆 cup Kalamata olives, sliced Pepperoncini, sliced into rings 陆 cup feta cheese, crumbled PREPARATION o Preheat oven to 400 F. Place sliced shallots in small square baking pan. Drizzle with olive oil and stir to coat. Add salt, pepper and balsamic vinegar, and stir again to evenly distribute. Arrange in single layer and cover with foil. Bake for 10 minutes. Remove foil and return to oven for additional 10 minutes. (Optional: Add sliced tomatoes to pan when returning to oven.) Set aside to cool slightly. Brush naan with water and place in oven for 5 minutes to warm. Once finished warming, top each naan with a layer of hummus. Add tomatoes, olives, roasted shallots and pepperoncini to each. Sprinkle with crumbled feta to taste. Serve immediately. Eat as they are or top them with chicken, beef or lamb. ADETUNJI T. TORIOLA, M.D., Ph.D. Washington University School of Medicine professor of surgery PHOTO PROVIDED BY SITEMAN CANCER CENTER development during pregnancy.鈥� But alliums鈥� effect on inflammation might be their best attribute: Untreated, chronic inflammation can lead to many diseases, including heart disease and cancer. 鈥淭he antioxidants in alliums, such as quercetin in onions, have potent antiinflammatory properties that help reduce inflammation and may relieve symptoms of conditions like arthritis,鈥� Toriola said. So if you鈥檙e the kind of cook who automatically ups the garlic or onion no matter what recipes call for, keep at it! (And maybe grab a mint.) PHOTO PROVIDED BY SITEMAN CANCER CENTER Know Your Risk. Change Your Future. siteman.wustl.edu/YDR