The Longevity Kitchen - Garlic 101
If you have been following my articles on this website you've heard me say it before, healthy living starts in the kitchen. In fact, poor diet is a major contributor to the leading causes of chronic disease and death in the United States, including cancer, coronary heart disease, diabetes, and stroke.
So, this week we highlight one of our favorites herbs to give our cooking a flavorful and healthy boost, Garlic – the stinking rose.
Garlic 101
Garlic is one of the most widely used seasonings. From meat marinades, soups and salads, to (YES) herbal tea, garlic is a versatile herb that is a fan favorite. Besides being indispensable in many kitchens, garlic is a potent medicine that has been used for centuries dating back to Hippocrates. It has been shown to help the immune system and cardiovascular health.
Where does garlic come from? Where can I find it?
Garlic can be found worldwide though it is believed to have originated in Southeast Asia. You can purchase garlic in its natural form in the produce section of your local grocer or in its powdered form in the spice aisle. Garlic may also be found in oil form. The garlic bulb itself is made up of many cloves. This is important to know so you don’t overkill an entrée when trying a new recipe.
How do I peel garlic?
There are many ways to get garlic out of its skin. If you just need a clove or two you can pick them off, then smack with a large flat blade or spatula and the skin will separate. It’s also fun for kids to try!
It can then be sliced, diced or macerated with a mortar and pestle and a pinch of salt.
How does garlic help my health?
Garlic works primarily through the sulfur component called allicin. Allicin gives garlic its distinct scent and goes through the digestive systems to release its therapeutic benefits.
What medical symptoms is garlic good for?
- Anti-Cancer
- High Blood Pressure
- High Cholesterol
- Diabetes
- Antimicrobial
Read more about the health benefits of garlic here
an easy and nutrient dense recipe to try
Roasted Garlic and Sundried Tomato Spaghetti Squash
Ingredients
- 1 spaghetti squash, cooked and scooped out of the shell
- 1/3 cup canned sundried tomatoes in olive oil
- 3 T olive oil from sundried tomatoes
- ¼ cup parmesan cheese or vegan cheese substitute
- ½ garlic bulb
- ½ cup sliced mushrooms
- 2 free-range organic chicken breasts, cooked and cut into strips (can be removed for vegan version)
- 1 cup organic spinach and arugula mix
- ½ cup organic cherry tomatoes, cut in fourths
- Pinch of sea salt
- Pinch of parsley
Strain the olive oil from the sundried tomato and heat in skillet. Retain sundried tomatoes in a separate bowl. Sauté mushrooms, chicken and garlic. Add spinach/arugula mix and sundried tomatoes. Stir well and add spaghetti squash. Sauté for an additional 2-3 minutes until the mixture has heated through. Dish and top with parmesan cheese, cherry tomatoes, pine nuts, crushed red pepper and sea salt. Garnish with fresh parsley.
Makes 2 Servings
Not a fan of spaghetti squash or pine nuts? Substitute with a noodle and/or alternative nut of your choice such as whole grain linguini and walnuts. Dairy free? You can substitute coconut or almond yogurt for organic Greek yogurt.
other ways to enjoy the benefits of garlic in your daily living
Try incorporating garlic into your pastas, beans, steamed veggies, potatoes, and meats for great flavor and even better health benefits! One thing that’s great about garlic is that it isn’t selective with what it pairs with, making it a tasty match for just about any entrée or side dish.