Garlic

For a small vegetable, garlic (Allium sativum) sure has a big, and well deserved, reputation. It is guaranteed to transform any meal into a bold, aromatic, and healthy culinary experience. Garlic is a member of the Lily family and is a cousin to onions, leeks and chives.

Native to central Asia, garlic is one of the oldest cultivated plants in the world and has been grown for over 5000 years. Ancient Egyptians seem to have been the first to cultivate this plant that played an important role in their culture.

Garlic was introduced into various regions throughout the globe by migrating cultural tribes and explorers. By the 6th century BC, garlic was known in both China and India, the latter country using it for therapeutic purposes.

Throughout the millennia, garlic has been a beloved plant in many cultures for both its culinary and medicinal properties. Over the last few years, it has gained unprecedented popularity since researchers have been scientifically validating its numerous health benefits.

Enhancing the Health-Promoting Properties of Garlic

Chopping or crushing stimulates the enzymatic process that converts the phytonutrient alliin into allicin, a compound to which many of garlic’s health benefits are attributed. In order to allow for maximal allicin production, wait at least 5 minutes before eating or cooking the garlic. Also observe this 5-minute “time out” period before adding any high acidic ingredient to the garlic (for example, lemon juice). Ingredients with a pH below 3.5 can also deactivate the enzymatic process. 

The sulfur compounds in garlic are perhaps its most unique nutrients. There are literally dozens of well-studied sulfur molecules in garlic, and virtually all of them have been shown to function as antioxidants. In addition, many provide us with anti-inflammatory benefits. The very presence of sulfur in some many different garlic compounds may also play an important role in our nourishment.

Additionally, garlic is an excellent source of manganese. It is also a very good source of vitamin B6 and vitamin C. In addition, garlic is a good source of protein and thiamin (vitamin B1) as well as the minerals phosphorus, selenium, calcium, potassium, and copper.

A Few Quick Serving Ideas

• Purée fresh garlic, canned garbanzo beans, tahini, olive oil and lemon juice to make quick and easy hummus dip.
• Healthy Sauté steamed spinach, garlic, and fresh lemon juice.
• Add garlic to sauces and soups.
• Purée roasted garlic, cooked potatoes and olive oil together to make delicious garlic mashed potatoes. Season to taste.

Spanish Garlic Soup recipe

Spanish Garlic Soup ingredients list:

• 10 garlic cloves, peeled and sliced.
• 5 cups of beef or vegetable broth.
• 1 cup of dry sherry or wine.
• ¼ cup of olive oil.
• French bread, sliced and toasted.
• Grated Parmesan cheese.
• Salt and pepper.

Instructions for Spanish Garlic Soup:

• Sauté the garlic in the olive oil until it turns golden.
• Heat the beef broth with sherry. When the broth reaches the boiling point, add garlic and the olive oil.
• Season with salt and pepper to taste; then simmer for about 30 minutes.
• Strain out the garlic and reheat.
• Sprinkle toasted French bread slices generously with Parmesan cheese, then place them in a 425°F (220°C) oven for about 3-4 minutes.
• Put the hot toast in the bottom of soup dishes; then pour the soup over top.