Move over broccoli. Step aside carrots. It turns out there’s another vegetable in your kitchen that can help reduce inflammation, as well as maintain a healthy heart, studies say.
It’s also been known to ward off vampires.
Garlic has been used as a medicine throughout human history. Ancient Chinese and Indian cultures used garlic to help with respiration and digestion. It has been recommended for treatment of arthritis, toothaches, chronic cough, constipation and even as an antibiotic. In some Western countries, the sale of garlic preparations ranks among those of the leading prescription drugs, according to the 2014 National Institutes of Health study, “Garlic: a review of potential therapeutic effects.”
“Garlic is a rich source of vitamins, minerals and naturally-occurring compounds like flavonoids that are critical to maintaining good health,” says registered dietitian Emily Kyle of Rochester, N.Y.
The compounds in garlic have been found to decrease cholesterol and triglycerides and provide anti-inflammatory benefits, Kyle says. Garlic has also been shown to help stave off plaque buildup in the arteries, high blood pressure and cancer, and it contains antiviral properties, according to Dr. Tom Campbell, co-founder and clinical director of the University of Rochester Medical Center Program for Nutrition in Medicine.
Although we can gobble up the health benefits of garlic in both raw and cooked forms, evidence shows that heat can destroy some of the good stuff it contains that our bodies need. Kyle suggests keeping it on the cool side.
“If you want to get creative, you can add it to salad dressings such as vinaigrettes, to butter and enjoy it on toast, or to homemade salsa, guacamole or mashed potatoes,” she says.
If eating raw garlic doesn’t sound appealing, you can buy garlic supplements at your local health food store. Kyle says garlic supplements can be powerful and potent, and are unregulated, which can make them potentially dangerous. Side effects can include bad breath, heartburn, gas, nausea, vomiting, body odor, diarrhea and a burning sensation in the mouth or stomach.
“It is important to consult with your health care provider, such as a registered dietitian, when introducing new or large amounts of anything to your diet,” Kyle says. “Garlic is an herb and has the ability to interact with other herbs, supplements or medications you may already be taking.”
Kyle suggests consulting with a medical professional if you are pregnant, breastfeeding or considering adding garlic or garlic supplements to children’s diets.
“Garlic has the ability to thin the blood and can be especially dangerous for those who take blood-thinning medications, people with ulcers or thyroid problems,” she says.
She suggests buying garlic that comes from a reputable grocery store or local farmers market. Be sure to wash it before you add it to foods to steer clear of dirt and insects, Kyle says. And like any food, don’t overdo it. Eat garlic in moderation, Campbell says.
“Include garlic in your diet frequently, but don’t eat garlic and think it’s going to negate the slice of pie you had after lunch,” he says. “People should focus on their diet as a collection of whole foods and try to consume unrefined, unprocessed plants as much as possible.”
Makes about 4 servings
Heat a large skillet over medium heat. Add olive oil, garlic, ginger and green onions. Stir continuously over medium heat to keep the garlic from getting dark brown. Cook for about 5 minutes, or until ingredients are softened. Add brown sugar and soy sauce, stirring constantly for about a minute, being careful to not let the sugar burn. Add chickpeas, reduce heat to low. Let cook about ten minutes, stirring occasionally.
Makes about 6 servings
This salsa has classic flavors but with the added flare and health benefits of roasted garlic.
Preheat oven to 400°. Spray a large metal baking pan with cooking spray. In a medium-sized mixing bowl, combine tomatoes, onions, jalapeño, garlic and olive oil. Mix to coat all vegetables with oil. Spread on to baking pan, and bake for 20-25 minutes, or until vegetables are soft and lightly browned. Remove from oven and let cool slightly. Transfer to a blender or food processor. Add salt, cumin, lime juice and cilantro and blend until smooth. Let salsa cool completely before enjoying! Can be stored in an airtight container in the refrigerator for up to a week.
These wings will come out of the oven golden brown and crispy, and the honey garlic glaze will leave everyone wanting more.
Wings:
Honey garlic sauce:
Preheat oven to 400°. Place a piece of parchment paper on a baking sheet. Toss wings with olive oil, salt and pepper to coat. Place wings in a single layer on pan and bake for 35-40 minutes, or until crisp and golden brown and internal temperature reaches 165°. While wings are baking, prepare the glaze by combining all ingredients in a small saucepan. Place over medium heat, stirring occasionally for 5 minutes, or until it is reduced by about 1/4. Set aside. Once wings are finished cooking, place in a large bowl, pour glaze over and toss. Serve immediately.
