Warning: It might make your breath stink. But hey, that’s just about the only drawback when it comes to garlic—this bulbous little vegetable packs a punch of flavor that can elevate just about any recipe, and it’s full of health benefits. The best part? A little bit goes a long way. One bulb is enough to flavor multiple dishes for a whole crowd of people.
Although you might think of garlic as a seasoning or an herb, it’s actually a vegetable. Each bulb of garlic is encased in a thin, brittle skin that, when peeled back, reveals several cloves that make up the whole. A single clove has fewer than five calories, but it delivers more than a half-gram of fiber as well as 2 percent of your daily needed B6, 2 percent of your daily needed manganese, and 1 percent of your daily needed vitamin C. That’s pretty impressive for something you’re probably just using for flavor!
In fact, it’s use as a flavor agent is part of what makes garlic so beneficial. The Produce for a Better Health Foundation explains that when you use garlic to level-up the taste of your food, you’re able to use less salt, thus lowering your sodium intake. Raw garlic tends to be much more pungent with a little bite to it, but cooking will mellow its taste. Shorter cook times over high heat yield a rich, savory flavor, while a long time over lower heat will bring out a hint of sweetness.
As far back as antiquity, people seemed to be aware of garlic’s health benefits. The Greek physician Hippocrates had a reputation for recommending garlic as a way of treating all kinds of medical conditions. Although nobody would encourage you to use garlic as a replacement for modern medicine today, there does seem to be some science to support the good that garlic does for your body.
Garlic has antibacterial qualities that could boost your immune system and help you fight off colds, sore throats, and sinus problems. Some studies have shown that it prevents your blood platelets from forming clots, thus reducing your risk of stroke, and might potentially expand your blood vessels, thus improving your blood pressure.
The Academy of Nutrition and Dietetics says garlic’s phytochemical content can help reduce the risk of cancer (most notably stomach cancer and colorectal cancer) and the Arthritis Foundation recommends garlic for staving off the cartilage damage you might sustain from arthritis.
Of course, be careful about adding too much garlic to your diet too quickly—excess amounts of garlic can cause an upset stomach, bloating, and diarrhea. Plus, there’s the aforementioned bad breath and body odor.
When you buy a bulb of garlic, or several bulbs if you plan to use a lot, look for ones that are firm with a tight skin casing and no sign of molding or sprouting. Ideally, the bulb should feel heavy for its size. Bring the bulbs home and store them by hanging them in a cool, dry place. Garlic will last about a week at room temperature or two weeks in the refrigerator.
When it comes time to prepare the garlic, give the individual bulb a quick crack by pressing it with the flat part of a knife. Pull the skin casing away and remove the individual cloves. These cloves can be minced or added whole depending on what your recipe calls for.
And if you love garlic but can’t make use of a whole clove quickly enough, don’t worry. You can seek out jars of minced garlic or dried garlic powder. These offer all the same benefits as fresh garlic but are often much more convenient.
Garlic Herb Dip
Ingredients:
- 1 large clove garlic
- 1/4 cup fresh basil, chopped
- 1/4 cup fresh rosemary, chopped
- 2 cups cooked cannellini beans
- 1/2 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon salt
Peel the garlic and smash each clove. Heat the olive oil in a skillet over low heat. Add the garlic and allow to brown. Remove from the heat and transfer to food processor. Add basil, rosemary, beans, salt, and lemon juice to the food processor and blend until smooth and creamy. Serve with crudité and toasted bread.
Lemon Garlic Chicken
Ingredients:
- 2 pounds boneless chicken breasts (about 4 breasts)
- 5 cloves garlic
- 1/4 cup olive oil (divided in half)
- 1 shallot
- 2 tablespoons whole-wheat flour
- 1 cup low-fat milk
- 1/2 cup chicken broth
- 2 lemons
- 2 tablespoons parsley
- 2 tablespoons rosemary
- 1 teaspoon salt
- 1 teaspoon pepper
Pound the chicken to half-inch thickness and dry with paper towels. Sprinkle with salt and pepper. Heat half the olive oil in a large skillet over high heat. When the oil begins to simmer, set the chicken in the skillet and allow it to sear approximately 5 to 7 minutes on each side. When the chicken is nicely browned, remove it from the oil and set aside. Mince the garlic and finely chop the shallots. Add the rest of the oil to the skillet and reduce the heat to medium. Add the shallots and garlic, allowing them to soften. Stir in the flour, allowing the oil to thicken slightly. Add the milk and broth, whisking until you achieve a smooth consistency with no lumps. Add parsley and rosemary. Slice one of the lemons and juice the other (it should yield about 1/4 cup juice). Add the lemon juice to the sauce and set aside the lemon slices. Return to the chicken to the skillet and allow it to simmer for approximately 3 to 5 minutes on each side. Remove the chicken from the skillet and set in a serving dish. Spoon the sauce over top and garnish with lemon slices. Serve warm.
Creamy Garlic Green Beans
Ingredients:
- 2 pounds fresh green beans
- 4 green onions
- 1/4 cup portobello mushrooms, finely chopped
- 5 large carrots
- 1/3 cup white wine vinegar
- 2 tablespoons olive oil
- 1 tablespoon fresh thyme, minced
- 5 cloves garlic, minced
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 cup fat-free plain Greek yogurt
- 1/2 cup crumbled goat cheese
Trim and halve the green beans. Skin the carrots and slice julienne style. Finely chop the green onions. In a small bowl, combine olive oil, white wine vinegar, salt, pepper, and thyme. Heat in a large skillet over low heat. Add garlic and allow to brown. Add carrots and onions, allowing to soften. Once carrots and onions are tender, add mushrooms and green beans. Simmer for approximately 10 to 15 minutes. Remove from the heat and drain any excess liquid. Add yogurt and goat cheese, stirring thoroughly to combine. Finish with additional roasted minced garlic on top if desired.
