Jeffrey Salazar
Garlic has been appreciated for its medicinal value for ages and is a great source of several vitamins and minerals. Incorporating garlic into your diet can provide several health benefits, including promoting heart health, boosting immunity, and relaxing muscles. It is also said to help with seasonal health issues and keep your body warm during winters. Garlic can be consumed in several ways, including raw, cooked, or in the form of supplements. The easiest way to add it to your diet would be to put chopped or minced raw garlic in foods such as salads, sauces, or dips. You can also cook with garlic by adding it to your meat or vegetable dishes.
Ways to add garlic to your diet
| Characteristics | Values |
|---|---|
| Consume raw garlic | Eat a clove a day, chop or mince it and add to foods you already enjoy, such as salad toppings or sauces. |
| Cooking with garlic | Add 1 or 2 cloves to a dish you're preparing. Chop, crush or mince the garlic before cooking. |
| Garlic as a seasoning | Use garlic powder, garlic salt or garlic-infused oil to add flavour to dishes without overpowering other ingredients. |
| Garlic tea | Smash a garlic pod, add water and boil to make a tea. Add cinnamon, honey and lemon juice to taste. |
| Garlic supplements | Aged garlic extract has similar health benefits to raw garlic. |
| Garlic with other foods | Add to buttered toast, mashed potatoes, pasta sauce, hummus, salsa, guacamole or tapenade. |
| Garlic for health | Garlic is a natural antibiotic and antiviral. It can help reduce inflammation and restore white blood cell levels. It also contains vitamins and minerals, including vitamin C, zinc, iron, potassium and magnesium. |
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What You'll Learn
Add garlic to your vegetables
Garlic has many health benefits, including promoting heart health, boosting immune functions, and relaxing muscles. It is a great way to ward off illnesses like the common cold or flu. The easiest way to add it to your diet is to put chopped or minced raw garlic in foods you already enjoy.
When it comes to adding garlic to your vegetables, there are several ways to go about it. You can cook minced garlic in a pan with oil to infuse the oil with a garlic flavor, and then add your favorite vegetables. If you're making roasted vegetables, it's best to add the garlic part-way through the roasting process, as garlic tends to burn easily. You can also toss your roasted vegetables with garlic butter, or add garlic powder or garlic salt to your vegetables to add a little garlic flavor without overpowering the other flavors in the dish.
If you're feeling adventurous, you can try chewing on a whole clove of garlic and washing it down with milk or water. Or, you can mask the flavor by covering the garlic with raw honey before swallowing it.
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Make garlic tea
Garlic has many health benefits, including promoting heart health, boosting immune functions, and relaxing muscles. A great way to add garlic to your diet is by making garlic tea.
- Bring 3 cups of water to a boil in a saucepan.
- Add 3 peeled and halved garlic cloves to the water.
- Turn off the heat and add 1/2 cup of honey and 1/2 cup of fresh lemon juice.
- Strain the tea.
- Sip 1/2 cup of the tea, warm, three times a day.
- Refrigerate any extra tea for the next day.
Some people also add ginger to their garlic tea for added flavour and health benefits. You can also add a pinch of cinnamon to the tea for its antiviral and anti-fungal properties.
Note that garlic may increase gas, bloating, and acid reflux, especially for those with digestive illnesses like IBS or GERD. It is always a good idea to consult a healthcare professional before adding new foods to your diet.
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Use garlic in meat dishes
Garlic has many health benefits, including promoting heart health, boosting immune functions, and relaxing muscles. It also contains health-promoting nutrients like vitamin C, zinc, iron, potassium, magnesium, and vitamin K. If you eat garlic regularly, you will be able to reap its benefits. Here are some ways to incorporate garlic into meat dishes:
Marinade
Make a paste by crushing garlic with a pestle and mortar and adding peppercorns, a pinch of salt, and vinegar. Rub the paste all over the meat and leave it in the fridge for a few hours. After a few hours, rub the marinade off the meat and season with salt. Then, cook the meat on a griddle pan over very high heat until charred on each side.
Slits
Make several slits in the meat and insert garlic cloves into them. You can also smash the garlic cloves with a knife to help release the aroma. This method works well for large pieces of meat, such as beef roast or pork shoulder.
Meat Sauce
If you are making a sauce to go with meat, add a handful of garlic cloves to the sauce as it cooks. You can also add some minced garlic to the dish after it has been dished up and cooled slightly for extra flavor.
Potatoes
Garlic also goes well with potatoes, which can be a side dish for meat. Make mashed potatoes with butter and milk, and once they have cooled slightly, add some minced garlic.
Remember, if you have any digestive illnesses, such as IBS or GERD, garlic may cause increased gas, bloating, and acid reflux. It is always a good idea to consult your doctor before making any significant changes to your diet.
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Add garlic to your potatoes
Garlic has many health benefits, including promoting heart health, boosting immune functions, and relaxing muscles. It contains health-promoting nutrients like vitamin C, zinc, iron, potassium, magnesium, and vitamin K.
One way to add garlic to your diet is to make garlic mashed potatoes. This is a family favourite and an easy way to make a rich, smooth, and creamy side dish. You can try boiling a few cloves of garlic with the potatoes for a mellow taste and bright white appearance. Alternatively, roast the garlic for a sweet, mellow, golden flavour. You can also mince and stir in raw garlic for a "bite".
To make garlic mashed potatoes, start by roasting a whole head of garlic. Preheat the oven to 400°F. Remove the outer layer of papery skin from the garlic head, leaving the head itself intact. Using a paring knife, slice off the tops (1/4 to 1/2 inch) of the garlic cloves so they are all exposed. Place the garlic head on a piece of aluminium foil, drizzle olive oil over it, and wrap the foil around the garlic. Bake for 30 to 40 minutes, or until the cloves feel soft and are beginning to brown.
Next, clean and peel the potatoes, and cut them into thirds. Boil them in a pot of salted water for at least 20 minutes or until fork-tender. While they're boiling, prepare the cream mixture by warming through the roasted garlic cloves with butter and cream. Drain the potatoes and return them to the pot. Pour in the cream mixture slowly, and mash them carefully. Top with extra butter and chopped parsley or chives if desired.
There are many variations of this recipe, and you can adjust the ingredients to your preference. For example, you can add milk to achieve your desired consistency. You can also add pumpkin to the potatoes for a unique twist.
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Try garlic supplements
Garlic is a popular ingredient with many health benefits. It is a natural antibiotic and antiviral food that can promote heart health, boost immune function, and relax muscles. Garlic also contains health-promoting nutrients like vitamin C, zinc, iron, potassium, magnesium, and vitamin K.
If you want to add garlic to your diet but are not a fan of its strong taste, garlic supplements are a great alternative. Garlic supplements come in many forms, such as capsules, soft gels, tablets, and powder. They are typically made from garlic extract, which is usually standardized by the amount of allicin—a powerful compound found in garlic—they contain.
Some supplements are coated so that they dissolve in the intestine rather than the stomach. This type of supplement is known as enteric coating. Odorless garlic supplements are also available, which are designed to bring the benefits of garlic without any odor. These supplements are often made with gelatin, sunflower oil, and/or rice bran oil, and vegetable glycerin.
It is recommended that adults take around 2400 mg of garlic supplement by mouth daily for up to 12 months. However, it is always a good idea to speak to your doctor before starting any new supplement, especially if you are taking medication or have any medical conditions. Garlic may increase the risk of bleeding, so it is important to inform your healthcare provider if you are taking garlic supplements, especially if you are going to have surgery or take medicines that affect bleeding, such as anticoagulants or aspirin.
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Frequently asked questions
Garlic has many health benefits, including reducing inflammation, boosting the immune system, improving heart health, and helping to control high cholesterol.
One or two cloves per day seems to be an effective dose for most. However, it's important to remember that moderation is key, and you should talk to your healthcare provider before adding too much garlic to your diet.
Raw garlic can be added to salad dressings, salsa, guacamole, hummus, and tapenade. You can also eat it on buttered toast or mashed potatoes. If you don't like the taste, you can chew a clove and follow it with milk or water, or cover the garlic with honey before swallowing.
You can add chopped or minced garlic to your recipes. Try adding it to meat dishes, casseroles, soups, sauces, or veggies. You can also make garlic tea or a garlic stew.
