🥬 Spring Onion Green Tops
Spring onion green tops, also known as scallion greens or green onion tops, are the vibrant green leaves that grow above the white bulb of spring onions. These tender, hollow leaves offer a mild onion flavor without the high FODMAP content found in the white bulb portions, making them a valuable ingredient for those following a low FODMAP diet. Unlike their white counterparts which contain high levels of fructans, the green tops of spring onions are considered low FODMAP and can be enjoyed freely by most people with IBS or other digestive sensitivities. This distinction is crucial for low FODMAP cooking, as it allows you to add that fresh, oniony flavor to dishes without triggering symptoms. The green portions contain significantly fewer oligosaccharides (fructans) because these compounds concentrate in the bulb where the plant stores energy. Nutritionally, spring onion green tops are rich in vitamins K and C, providing antioxidant benefits and supporting immune function. They also contain vitamin A, folate, and small amounts of fiber that are generally well-tolerated. The green tops are particularly high in chlorophyll and carotenoids, which give them their vibrant color and contribute to their anti-inflammatory properties. When preparing spring onions for a low FODMAP diet, it's essential to separate the green tops from the white bulb. Use only the green portions, cutting where the color changes from white to light green. The dark green leaves are your safe zone. These can be sliced thinly and used raw as a garnish, added to stir-fries, mixed into salads, or incorporated into omelets and scrambled eggs. They're also excellent in Asian-inspired dishes, soups, and as a topping for baked potatoes or tacos. The mild flavor of spring onion greens makes them incredibly versatile. They provide a fresh, bright note without overwhelming other ingredients, and they cook quickly, making them perfect for last-minute additions to dishes. Store them wrapped in a damp paper towel inside a plastic bag in the refrigerator, where they'll keep for up to a week. For longer storage, you can chop and freeze them in ice cube trays with a little water or oil for convenient portioned use in cooked dishes.
Veilige portie
Green tops only - no specific limit, use freely. Avoid white bulb portions.
🔬 Wetenschappelijke notitie
According to Monash University FODMAP research, the green tops of spring onions (scallions) are low FODMAP and can be consumed without portion restrictions. The fructan content is concentrated in the white bulb portion, while the green leaves contain minimal FODMAPs. This makes the green tops an excellent alternative to regular onions and garlic for adding flavor to low FODMAP dishes. When using spring onions, ensure you're using only the green portions, cutting away where the color transitions from white to green. The distinction between green tops and white bulbs is critical for maintaining a low FODMAP diet.