Approximate Cost (for the marinade):

• Onions (2 medium): ~$1
• Soy Sauce (2 tbsp): ~$0.20
• Olive Oil (2 tbsp): ~$0.40
• Garlic (2 cloves): ~$0.10
• Worcestershire Sauce (optional): ~$0.20
• Black Pepper (2 tsp): ~$0.10
• Fresh Herbs (optional): ~$0.40

Total Cost: ~$2.00 (excluding meat).

Nutritional Facts (Per Batch – ~3/4 to 1 cup):

• Calories: ~170
• Protein: ~2g
• Carbohydrates: ~8g
  • Sugars: ~4g
• Fat: ~14g
  • Saturated Fat: ~2g
• Sodium: ~1400mg (varies with soy sauce and Worcestershire)
• Fiber: ~0g

Preparation Time:

• Active Prep: ~10 minutes
• Marination Time: 4 hours to overnight

Onion Juice Marinade Recipe (Using 2 Onions)
Ingredients:

• 1/2 cup onion juice (from ~2 medium onions)
• 2 tablespoons soy sauce
• 2 tablespoons olive oil
• 2 teaspoons minced garlic (~2 cloves)
• 2 tablespoons Worcestershire sauce (optional, for added umami)
• 2 teaspoons black pepper
• 2 tablespoons fresh herbs (optional, such as thyme, rosemary, or parsley)

General Guideline:

• 1/2 cup of marinade (about 8 tablespoons) is usually enough to marinate 1 to 1.5 pounds of meat (such as chicken breasts, steaks, or pork chops).
• So, if you divide the total marinade (roughly 1/2 cup or 8 tablespoons) into 4 servings, each serving would be about 2 tablespoons.

In summary:

• Serving size: 2 tablespoons of marinade per portion of meat.
• This is a standard amount to ensure the meat is well-coated without excess.

Tips to Squeeze Onions Without Crying

1. Chill the Onions First:
   Refrigerate or freeze onions for 15-30 minutes before cutting or juicing them. The cold slows down the release of the sulfur compounds that irritate your eyes.
2. Use a Sharp Knife:
   A sharp knife makes cleaner cuts, reducing cell damage in the onion and releasing fewer irritants into the air.
3. Work in a Well-Ventilated Area:
   Cut and squeeze onions near an open window, a fan, or under a kitchen hood to disperse the sulfur compounds quickly before they reach your eyes.
4. Wear Protective Eyewear:
   Use goggles or even swimming glasses to block onion irritants from reaching your eyes. It may look silly, but it’s highly effective!

Bonus Tip: Cut the onion near running water or squeeze it in a food processor to limit direct contact with its juices.

Instructions:

1. Prepare the Onion Juice:
   • Blend 2 medium onions into a purée using a blender or food processor.
   • Strain the purée through a cheesecloth or fine sieve to extract 1/2 cup of onion juice.
2. Combine the Ingredients:
   • In a bowl, mix the onion juice, soy sauce, olive oil, garlic, Worcestershire sauce (if using), black pepper, and fresh herbs.
3. Marinate the Meat:
   • Place the meat in a shallow dish or resealable plastic bag. Pour the marinade over it and ensure the meat is evenly coated.
4. Refrigerate:
   • Cover the dish or seal the bag and refrigerate for at least 4 hours, preferably overnight.
5. Use for Cooking:
   • Remove the meat from the marinade, pat it dry, and cook using your preferred method (grilling, roasting, or pan-searing).

Yellow Onions:

• Flavor: The most common type, yellow onions have a balanced, slightly sweet flavor when cooked and a sharp taste when raw.
• Uses: Perfect for soups, stews, stir-fries, and caramelizing. They are versatile and are typically the go-to onion for cooking.
• Nutritional Profile: Provides a strong onion flavor and is commonly used as a base in many dishes.
• NutrientValue (per 100g, raw)
• Calories40 kcal
  Water89.11 g
  Protein1.1 g
  Fat0.1 g
  Carbohydrates9.34 g
  Fiber1.7 g
  Sugars4.24 g
  Vitamin C8.1 mg (about 9% DV)
  Vitamin B60.12 mg (about 8% DV)
  Folate (Vitamin B9)19 mcg (about 5% DV)
  Potassium146 mg
  Calcium23 mg
  Iron0.21 mg
  Magnesium10 mg
  Phosphorus29 mg
  AntioxidantsQuercetin (flavonoid)

Sweet Onions (e.g., Vidalia, Walla Walla):

• Flavor: As the name suggests, sweet onions have a much milder, sweeter flavor than yellow onions, with a lower sulfur content.
• Uses: Ideal for raw applications like salads, caramelizing, or grilling.
• Nutritional Profile: While they have a higher sugar content than other types of onions, their overall nutritional value is still similar to yellow onions.
• NutrientValue (per 100g, raw)
  Calories40 kcal
  Water89.11 g
  Protein1.1 g
  Fat0.1 g
  Carbohydrates9.34 g
  Fiber1.7 g
  Sugars5.5 g
  Vitamin C8.1 mg
  Vitamin B60.12 mg
  Folate (Vitamin B9)19 mcg
  Potassium146 mg
  Calcium23 mg
  Iron0.21 mg
  Magnesium10 mg
  Phosphorus29 mg
  AntioxidantsHigh in quercetin

​Red Onions 
Flavor: Red onions are milder and sweeter than yellow onions, with a slight sharpness. They have a crisp texture when raw.

• Uses: Great for raw applications like salads, sandwiches, and salsas. They also add vibrant color to dishes.
• Nutritional Profile: Red onions have high levels of antioxidants due to their red/purple skins.
• 
  NutrientValue (per 100g, raw)
• ​Calories40 kcal
  Water89.11 g
  Protein1.1 g
  Fat0.1 g
  Carbohydrates9.34 g
  Fiber1.7 g
  Sugars4.24 g
  Vitamin C8.1 mg
  Vitamin B60.12 mg
  Folate (Vitamin B9)19 mcg
  Potassium146 mg
  Calcium23 mg
  Iron0.21 mg
  Magnesium10 mg
  Phosphorus29 mg
  AntioxidantsHigh in quercetin

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Shallots:

• Flavor: Shallots have a milder, more delicate flavor that is often described as a cross between onions and garlic.
• Uses: They are frequently used in gourmet cooking, salad dressings, sauces, and garnishes due to their subtle flavor.
• Nutritional Profile: Shallots are lower in sulfur and have a more refined taste compared to standard onions.

​Nutritional Value of Shallots (Per 100g, Raw):

• NutrientValue (per 100g, raw)Calories72 kcal
  Water85.2 g
  Protein2.5 g
  Fat0.1 g
  Carbohydrates16.8 g
  Fiber3.2 g
  Sugars7.9 g
  Vitamin C8.2 mg
  Vitamin B60.17 mg
  Folate (Vitamin B9)33 mcg
  Potassium334 mg
  Calcium37 mg
  Iron0.8 mg
  Magnesium20 mg
  Phosphorus40 mg
  AntioxidantsContains flavonoids like quercetin and kaempferol

How to Squeeze and Strain Onion Juice:

1. Grate or Chop the Onion:
   • Grating Method: Use a box grater to grate the onion finely. Grating allows more juice to be released.
   • Chopping Method: If using a food processor or blender, chop the onion into smaller pieces and pulse until finely minced or pureed.
2. Extract the Juice:
   • Using Cheesecloth or Fine Strainer: Place the grated onion or puree into a fine-mesh strainer or cheesecloth set over a bowl. Press down with a spoon or use your hands to squeeze out the juice. If you’re using cheesecloth, fold it over the onion and squeeze out the liquid.
   • Alternative Method: You can place the grated onion directly in a clean kitchen towel, gather the corners, and twist tightly to extract the juice.

Onion Juice Marinade Recipe:

1. Mix Ingredients:
   In a medium-sized bowl, combine the onion juice, soy sauce, olive oil, minced garlic, Worcestershire sauce (if using), black pepper, and fresh herbs.
2. Prepare the Meat:
   Choose your preferred meat (beef, pork, chicken, or lamb). You can use this marinade for steaks, chops, chicken breasts, or other cuts.
3. Marinate the Meat:
   Pour the marinade over the meat, making sure it’s evenly coated. You can also use a resealable bag for easy mixing. Cover and let it marinate in the fridge for at least 1-2 hours. For more flavor, marinate overnight.
4. Cook & Enjoy:
   Once marinated, cook the meat to your desired level (grill, bake, pan-sear, etc.) and enjoy the tender, flavorful result.

Marinating with onion juice (or onion-based marinades) is a technique

1. Middle Eastern Cuisine:

• Use of Onion in Marinades: Onions are a key ingredient in many Middle Eastern marinades, often paired with yogurt, garlic, and spices. In this region, onion juice or finely grated onions are used to tenderize meats like lamb, chicken, and beef.
• Popular Dishes: Dishes such as kebabs, shawarma, and kofta (minced meat skewers) commonly feature onion-based marinades. The onion’s acidity helps break down the proteins, making the meat more tender and flavorful.

2. Indian Cuisine:

• Onion and Yogurt Marinades: Onion juice, along with yogurt and spices, is a key part of many Indian marinades, especially for dishes like tandoori chicken and mutton kebabs. The combination of yogurt's lactic acid and the enzymes in the onion helps tenderize the meat, while also infusing it with rich flavors.
• Spices & Herbs: In addition to onions, spices like cumin, coriander, turmeric, and garam masala are often added to the marinade, making the dish aromatic and flavorful.

3. Latin American Cuisine:

• Caribbean and Central American Marinades: In places like the Caribbean, Mexico, and Brazil, onions are often part of marinades for meats like pork, chicken, and beef. The onion’s sharpness balances with ingredients like lime or vinegar.
• Popular Dishes: Carnitas (Mexican pulled pork), mojo (a marinade with onions, garlic, and citrus) in Cuban cuisine, and bistec a la pobre (steak) in South American countries often involve onion-based marinades.

4. African Cuisine:

• North African and West African Cooking: In regions like Morocco, Algeria, and Nigeria, onions are used both as a base for marinades and sauces. The use of onions helps tenderize tougher cuts of meat, particularly lamb and chicken.
• Popular Dishes: In Moroccan cuisine, tagines (slow-cooked stews) often use onions along with other ingredients like dried fruits, garlic, and spices. In West Africa, suya (grilled meat skewers) often uses a paste made from onions and spices as a marinade.

5. Mediterranean Cuisine:

• Greek and Turkish Cuisine: In Greek and Turkish cooking, onions are frequently used in marinades for grilling meats like lamb, chicken, and beef. The Greek souvlaki and Turkish kebabs often incorporate onion juice or grated onions in their marinades to enhance flavor and tenderness.
• Herbal and Citrus Touches: Along with onions, Mediterranean marinades often feature fresh herbs like oregano, thyme, and rosemary, as well as acidic ingredients like lemon juice or vinegar.

6. Southern and Soul Food in the U.S.:

• Marinating Meats for Grilling: In Southern cooking, especially in the U.S. South, marinating meats such as chicken, pork, and beef with onion-based mixtures is common. The onion juice, often combined with vinegar, spices, and sometimes mustard, helps tenderize the meat and infuse flavor.
• Popular Dishes: Barbecued meats, fried chicken, and pulled pork are often marinated using a mixture that includes onions, either in whole form or juiced.