Explore Garlic!

Garlic may help fight heart disease by lowering blood cholesterol and acting as a blood thinner. Recently, researchers analyzed 17 population studies and found lower rates of stomach and colorectal cancer in people who eat more garlic. One clove a day was enough to help. Researchers think garlic’s beneficial ingredient is allicin, a sulfur-containing compound formed when garlic is cut or crushed. Allicin gives garlic its pungent flavor and aroma. There are undoubtedly other compounds in garlic responsible for its health benefits, but these still need to be identified.How Much is Enough?Researchers aren’t sure just how much garlic it takes to reap its health benefits. Most recommend eating one to five cloves a day. Large amounts can cause intestinal irritation and anemia. Garlic supplements are not recommended since the supplement industry is not regulated.Which One do I Buy?Choose the freshest garlic available in your store. In summer you will find early garlic that is white or off-white in color. “Late” garlic, harvested a few weeks later, resembles the early variety on the outside, but the sheaths covering each clove are pinkish in color. Chileno garlic, imported from Mexico, is reddish in color and has a sharp taste.Elephant garlic resembles garlic but has a milder flavor and is actually a form of leek. Like onions and leeks, the health benefits of elephant garlic are unknown, but the presence of sulfur compounds is promising.Garlic TipsChoose a healthy bulb. The ideal bulb is plump and compact, with no soft or damp spots, and taut and unbroken outer skin. It should feel heavy and firm in your hand. Busy cooks can use bottled, minced or chopped garlic in water.Fresh garlic should keep for at least a few weeks or more, depending on the variety (late garlic has a longer shelf-life), age when purchased, and storage conditions. Keep it loosely covered in a dark, cool, dry place, like a ceramic dish, a small wooden box, or a basket.To separate cloves, mash the head of garlic by pressing on the top with the heel of your hand. To peel the cloves, place the flat side of a broad knife on top of the clove, then tap the knife gently with your fist and the clove will pop out of the skin. Chop garlic by hand or use a garlic press.Garlic is most pungent when raw and becomes milder when cooked. It can be roasted or sauteed. Since its active ingredient is affected by cooking and digestion, allow cut garlic to sit for about ten minutes before eating or cooking it. This has been shown to help protect the active compounds from being destroyed.Garlic on the WebCheck out the web sites devoted to the “stinking rose.” The Garlic Page found at <www.garliclover.com> provides information on everything from a free email newsletter and weekly recipes to garlic gifts and links to other sites. Visit the Garlic Store at www.thegarlicstore.com for exotic varieties of fresh garlic, seed garlic for your own garden, garlic gifts and art, or even garlic treats for your pet. A word of warning: web sites that promote garlic may not necessarily provide sound, professional nutrition and medical advice. Check with your physician before treating yourself with garlic or any other food or product.Roasted Garlic1 head of fresh garlic1 tsp olive oilaluminum foilPreheat oven to 350 degrees. Cut the tips off the garlic head so they are exposed slightly. Coat the head of garlic with the olive oil and wrap it tightly in the aluminum foil. Roast the garlic until tender, about 1 hour. The cloves of garlic will slide out of their skins when squeezed. Use roasted garlic for a bread spread, in pasta dishes and in dips and dressings.By Hollis Bass, MEd, RD