Brenda Khan
Garlic is a popular ingredient used for its medicinal properties and unique flavour. It is widely recognised for its ability to fight bacteria, viruses, and fungi. It is a great source of allicin, a sulfur-containing compound associated with many health benefits. Raw garlic may retain more beneficial compounds than cooked garlic, including allicin, which is responsible for its distinct taste and smell. It is safe to consume and can be added to various recipes, including dips, dressings, sauces, and guacamole. However, it is important to note that large amounts of raw garlic can increase the risk of bleeding and cause heartburn, especially for those taking blood-thinning medications.
How to add raw garlic to your diet
| Characteristics | Values |
|---|---|
| Forms of garlic | Cloves, smooth pastes, powders, supplements (garlic extract, garlic oil, garlic tablets), garlic powder |
| How to consume raw garlic | Add to dips, dressings, sauces, aioli, pesto, guacamole, hot sauce, salad dressing, honey and lemon tea, garlic tea |
| Health benefits | Improved immune function, reduced severity of common cold and flu symptoms, reduced risk of cancer, improved liver function, improved calcium absorption, improved heart health, reduced cholesterol, reduced blood pressure, antibiotic properties, antiviral properties, antifungal properties, antiparasitic properties, anti-inflammatory properties |
| Downsides | Bad breath, allergies, increased risk of bleeding, heartburn, acid reflux, gastroesophageal reflux disease (GERD), increased gas and bloating |
| Recommended dosage | 1-2 cloves per day |
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What You'll Learn
Add to sauces, dips, and dressings
Garlic is an excellent ingredient to add to sauces, dips, and dressings. It can complement savoury dishes, particularly soups and sauces. The strong taste of garlic can add a punch to an otherwise bland recipe.
Sauces
When adding raw garlic to sauces, it's important to note that the flavour will change as the sauce cooks. Garlic has a very intense flavour that will mellow as it cooks, so it's important to taste the sauce periodically and adjust the other ingredients accordingly. If you find the garlic flavour too strong, you can try roasting or lightly sauteing it in oil before adding it to the sauce. Adding dairy can also help to mellow the flavour, although this may not be suitable for tomato-based sauces. Acid, such as lemon juice or vinegar, can also help to mask the garlic flavour. Fresh herbs like basil, cilantro, or parsley can also be added to balance out the garlic taste. However, be careful not to add too much, as this can make your sauce bitter.
Dips
A simple garlic dip can be made by mincing three cloves of garlic and mixing them with cream cheese, sour cream, and Worcestershire sauce. Salt and pepper can be added to taste. This dip goes well with fresh vegetables like carrot sticks, sliced bell peppers, celery sticks, and grape tomatoes. It also pairs well with hard pretzels, chips, and pita chips.
Dressings
A basic garlic dressing can be made by combining garlic with extra virgin olive oil and a bit of salt. This dressing works well on robust lettuces like romaine, butter, bib, or radicchio. It can be stored in the fridge for up to 7-10 days.
Remember, when adding raw garlic to your diet, it's important to be mindful of the potential downsides, such as bad breath, and garlic allergies. Additionally, garlic may affect blood clotting ability, so if you have a bleeding disorder or are taking blood-thinning medications, it's advisable to consult a doctor before increasing your garlic intake.
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Consume with honey and milk
Garlic is a popular ingredient that can be enjoyed for its unique flavour and powerful health benefits. It is very easy to include in your diet as it complements most savoury dishes, particularly soups and sauces.
One way to consume raw garlic is with honey and milk. Honey is packed with antioxidants, enzymes, and minerals, including iron, zinc, potassium, calcium, phosphorus, magnesium, and selenium. It is also loaded with vitamins and has antimicrobial and antibacterial properties. Raw garlic, on the other hand, is a great source of allicin, a sulfur-containing compound associated with many health benefits.
To make a tonic of garlic and honey, you will need a clean, heatproof glass jar. Place one or two peeled garlic cloves in the jar and pour honey over them. You can stir the mixture to make sure the garlic cloves are coated with honey. Close the lid of the jar and let it sit for three days. If you want to infuse the garlic more, you can leave it for up to a month. The tonic can be stored for up to a year or more.
You can consume this tonic in small amounts as a herbal remedy. Some recommend having it on an empty stomach first thing in the morning. You can also use the garlic-flavoured honey as a dip or in dishes such as grilled chicken or fish.
While garlic and honey are healthy additions to your diet, they may cause side effects or allergic reactions in some people. Honey contains natural sugar and can increase blood sugar levels, so it should be consumed in moderation. Garlic can cause heartburn, acid reflux, or increased bleeding, especially in large amounts. It can also thin your blood and negatively interact with certain medications. Always consult your doctor before adding new substances to your diet.
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Make garlic tea
Garlic tea is a popular remedy for cold symptoms, such as congestion and cough. It is also believed to provide an immunity boost. The key to retaining the health benefits of raw garlic is to boil crushed garlic for no longer than 3 minutes.
- Bring 3 cups of water to a boil in a saucepan.
- Add 3 peeled and halved garlic cloves.
- Turn off the heat when the water boils and add 1/2 cup of honey and 1/2 cup of fresh lemon juice.
- Strain the tea.
- Sip 1/2 cup, warm, three times a day.
- Refrigerate the extra tea for the next day.
Some people add ginger to garlic tea for added flavour and increased health benefits. You can also add a pinch of cinnamon to the mix for flavour and its antiviral and anti-fungal properties.
Note that garlic has some common side effects, including bad breath, body odour, and upset stomach. It can also cause heartburn and irritate the digestive tract. People taking blood thinners should check with their doctor before consuming large amounts of garlic or using garlic supplements.
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Sprinkle on avocado
Raw garlic has a stronger flavour and more pungent smell than cooked garlic, but it's safe to consume and can complement many dishes. It's a great source of allicin, a sulfur-containing compound associated with several health benefits, including improved immune function and potential protection against heart disease and cancer.
One creative way to include raw garlic in your diet is by sprinkling it on avocado. Avocados are a nutritious fruit that can be enjoyed in a variety of ways, and they pair well with garlic. Here are some ideas for sprinkling raw garlic on avocado:
Avocado Spread
Combine the flesh of a ripe avocado, lemon juice, minced garlic cloves, salt, and olive oil in a food processor or high-powered blender. Pulse or blend until smooth. This spread can be used on sandwiches, toast, or as a dip for veggies and chips. It's a healthy, vegan option that is creamy and zesty.
Guacamole
Guacamole is a famous Mexican dish that traditionally includes avocados, herbs, and seasonings. You can add raw garlic to your guacamole for an extra kick of flavour and health benefits. Simply mash or blend avocado with garlic, lime or lemon juice, and your choice of herbs and spices.
Avocado Toast
Avocado toast is a simple and nutritious breakfast or snack. To make it, spread avocado onto a piece of toast and sprinkle with minced or pressed raw garlic, salt, and pepper. You can also add other toppings like tomato, boiled eggs, or scrambled eggs.
Avocado Egg Bake
For a more substantial meal, try baking an egg inside an avocado. Cut an avocado in half, remove the pit, and crack an egg into the centre. Bake at 425°F (220°C) for 15-20 minutes, or until the egg white is set. Sprinkle with raw garlic, salt, and pepper for a savoury, flavourful dish.
Remember, when adding raw garlic to your diet, it's recommended to start with a small amount, around 1-2 cloves per day, and adjust according to your taste preferences and tolerance.
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Take garlic supplements
Garlic supplements are a popular way to add raw garlic to your diet. They are often marketed as a booster for the immune system, especially during the cold and flu season. Garlic supplements are also said to help manage high blood pressure and cholesterol, prevent various types of cancer, and enhance immune function.
Some studies have found garlic supplements to benefit people with Alzheimer's disease directly. Garlic contains antioxidants that can help protect against cognitive decline related to cell damage and aging. This may reduce your risk (or slow the progression) of Alzheimer's disease and other types of dementia. Garlic supplements have also been found to reduce pain in women with knee osteoarthritis and obesity or overweight.
Research from 2016 suggests that aged garlic extract (AGE) can boost your immune system. The study found that people who took AGE supplements for 3 months during the cold and flu season experienced less severe symptoms and fewer days missed of school or work. Other research suggests that garlic's compounds may have antiviral properties, helping to prevent viruses from entering host cells or replicating within them.
Garlic supplements are available in various forms, including coated tablets, gels, pastes, and mouthwashes, and oils. The dose of garlic supplements varies, with some studies recommending 2400 mg daily, while others suggest up to 3600 mg of aged garlic extract can be effective. It is important to speak with a healthcare provider to determine the appropriate dose for your specific needs.
While garlic supplements are generally safe for most people, they may increase the risk of bleeding and cause allergic reactions in some individuals. It is always recommended to consult a doctor or healthcare provider before taking any supplements, especially if you have any underlying health conditions or are taking medications.
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Frequently asked questions
Raw garlic can be added to dips, dressings, sauces, and guacamole. It can also be added to a stir-fry or pasta dish, or sprinkled on buttered toast.
Most studies recommend eating 1-2 cloves of garlic per day. However, there is no official recommended dosage.
Raw garlic has been linked to a number of health benefits, including improved immune function, reduced severity of cold and flu symptoms, and improved calcium absorption. It is also believed to have antibiotic and anti-cancer properties.
Raw garlic has a strong flavor and pungent smell, and may cause side effects such as heartburn, acid reflux, or increased bleeding. People taking blood thinners should consult a doctor before consuming large amounts of garlic.
Yes, raw garlic can be used in cooking. However, it is important to note that roasting, boiling, heating, or pickling garlic can reduce its allicin content, which is responsible for many of its health benefits.
