Garlic, The Original Medicine
You know it, and I know it, garlic is good for you! But one thing I didn’t know until researching this ancient spice is that fresh is best. Garlic was often prescribed by Hippocrates, commonly known as the father of Western medicine, and modern science has confirmed its medicinal benefits. Closely related to onions, garlic has been used for centuries for both culinary and health purposes.
The benefits of garlic come from the formation of sulfur and other compounds that occur when fresh garlic is cut or crushed. These compounds enter the body through the digestive tract and travel throughout. Garlic is a low-calorie source of manganese, vitamin B6, vitamin C, selenium, and fiber.
Research on garlic (specifically Aged Garlic Extract) suggests that it can help fight illnesses like the common cold and may have antiviral properties. It has also been shown to help lower blood pressure, with some studies reporting reductions of 16–40%. Additionally, garlic is rich in antioxidants that protect the brain from free radicals—those pesky "bad guys"—and may help guard against cognitive decline diseases such as Alzheimer’s.
Not only does garlic offer incredible health benefits, but it also enhances the flavor of dishes and fills your home with a wonderful aroma as it cooks! While it might seem like an extra step in meal prep, using fresh garlic can easily become a habit. Start by keeping garlic cloves in a small, aerated dish on your counter as a visual reminder. I recently found a cute little garlic dish at Crate & Barrel, but any small dish will do.
Whenever you’re cooking a dish that could benefit from garlic, simply mince a clove and toss it in. It pairs beautifully with roasted root vegetables, Brussels sprouts, sautéed greens, and homemade dressings. And of course, fresh garlic is a must for salads and salsas!
To easily peel garlic, snip off both ends of the clove with a knife, then give it a light smash with the flat side of the knife—this loosens the skin for easy removal and also helps release the beneficial sulfur compounds. Garlic is available in many forms—supplements, powder, pre-minced jars, pickled, frozen cubes (Trader Joe’s has a great option), or whole cloves. While fresh is always best, other forms can be useful when convenience is key.
As with any new habit, the best way to increase your garlic intake is to pair it with something you already do. If you often sauté vegetables, add garlic. If you love making fresh salsa, toss in a clove. Speaking of salsa, I’m including my favorite fresh speed-scratch salsa recipe—one I’ve made hundreds of times! Just be careful not to mix up cinnamon for cumin as I once did… trust me on that one!
Speed Scratch Salsa:
1 can petite diced tomatoes
1 cup of fresh cilantro
2 cloves of garlic cut up or 2 tbsp garlic powder
2 tbsp onion powder
1 tbsp cumin
1 cup of onion cut up
1 cup of bell pepper cut up
Salt & pepper to taste
Blend it all up together and enjoy! This will last in the refrigerator for up to 4 days.
* You can substitute fresh tomatoes in the summer, but I rarely do that.
