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    Home ยป Recipes ยป Ingredient Exploration

    All About Garlic

    Published: Jan 9, 2023 ยท Updated: Jan 9, 2023 ยท Post may contain affiliate links

    All about garlic including shopping & storage tips, conversions, nutrition facts, health benefits, fun facts, and recipe ideas

    two heads of garlic next to one clove of garlic
    • Health Benefits
    • Nutrition Information
    • Amount
    • Substitutes
    • Shopping and Storage Tips
    • Fun Facts
    • Budget-Friendly Ideas
    • Garlic FAQ
    • Cooking Tips
    • Best Garlic Recipes

    Garlic makes almost every savory recipe better in my opinion, and I almost always add a few extra cloves to recipes.

    Bonus points for the fact that it not only tastes great but is also packed with health benefits like reducing the risk of certain cancers and cardiovascular disease.

    As a member of the allium vegetables, it is a close cousin to onions, leeks, and chives.

    Read on to learn all about this veggie...

    Health Benefits

    *Garlic and its bioactive constituents have been shown to exhibit antioxidant, anti-inflammatory, antibacterial, antifungal, immunomodulatory, cardiovascular protective, anticancer, hepatoprotective, digestive system protective, anti-diabetic, neuroprotective, and renal protective properties.

    *Garlic consumption has been shown to decrease the risk of gastric cancer, prostate cancer, and colon cancer.

    *It has been linked to reduced total cholesterol and LDL levels. For diabetic patients, garlic consumption lowered A1c and fasting blood glucose levels.

    *One study showed that renal transplant recipients who chewed one clove of garlic per day, saw a decrease in cholesterol, triglycerides, blood pressure, and MDA (which is a marker of oxidative stress). Note that they didn't see significant benefits in those that swallowed the clove whole.

    Nutrition Information

    *1 tablespoon minced garlic (about 3 cloves) has 13 calories, 0g fat (0g saturated fat), 1.5mg sodium, 3g carbohydrates, 0.2g fiber, 0.6g protein, 5% Vitamin C, 6% Vitamin B6, 8% Manganese

    garlic clove next to two heads of garlic on a wooden table

    Amount

    *Each head of garlic has about 16 cloves.

    *One clove of garlic is about one teaspoon of minced garlic.

    *When peeled, one clove of garlic is about 3 grams or 0.1 ounces.

    Substitutes

    *For each clove of garlic, ยผ teaspoon of garlic powder can be used, or use ยฝ teaspoon of garlic flakes. This works best in dishes that require cooking.

    *Chives, shallots, and green onions can be used as a substitute. Use equal or double the amount needed, so if the recipe calls for 1 clove of garlic, use 1 teaspoon of chives or shallots. Then add more if needed.

    Shopping and Storage Tips

    *When shopping for garlic, buy tightly packed cloves that are blemish free and without sprouting.

    *Garlic with green sprouts means it's likely older.

    *Store garlic in a cool, dry place for up to 2 months. Do not keep it in the refrigerator.

    *If your garlic starts sprouting green shoots, it is likely past its prime. The cloves will often be a little more bitter. Slice the clove vertically. Remove the green shoots out of the middle of the garlic and mince as normal — this should help lessen the bitter flavor.

    *For garlic cloves with visible brown spots or blemishes, as long as they are not rotten, molded, smell funny, or change color, they are likely ok to eat (please use your best judgment and toss anything that's possibly questionable). Cut off visible brown spots or blemishes before mincing.

    *Don't discard the garlic skins — rinse and save them in the freezer to toss in your broth. The skins add flavor and similar health benefits as garlic cloves, while also reducing food waste.

    *The smaller you chop garlic, the stronger the flavor will be; larger garlic cloves will have a less-intense flavor.

    *Raw garlic will be more intense in flavor (and have more of the sulfur-containing compounds); cooking it will make the flavor milder.

    cutting board with whole, sliced, minced, and chopped garlic cloves plus garlic skins

    Fun Facts

    *Many of garlic's benefits are shown in raw, crushed (or chopped) garlic. However, cooking can deactivate or destroy its benefits.

    *One study found that allowing crushed garlic to "stand" for 10 minutes before cooking prevented the total loss of anticarcinogenic activity.

    *Garlic is produced year-round, with China being the largest garlic-growing continent.

    *California produces the most garlic in the United States.

    *Gilroy, California is where much of the garlic is grown, processed, and shipped in the U.S., and it is commonly referred to as the "garlic capital of the United States."

    *Dehydrated garlic accounts for about 75% of United States garlic consumption.

    Budget-Friendly Ideas

    *Garlic is already quite inexpensive at around $0.06 per clove.

    *However, you can use garlic powder which has a much longer shelf life than fresh. Or you can buy garlic in bulk if you use it very often since it can last a few months with proper storage.

    garlic cloves and garlic skin on white marble counter

    Garlic FAQ

    What are the benefits of garlic?

    Garlic and its compounds have antioxidant, anti-inflammatory, antibacterial, antifungal, cardiovascular protective, anticancer, liver protective, digestive system protective, anti-diabetic, neuroprotective, and renal protective properties.

    Is it good to eat garlic every day?

    Eating garlic every day can be beneficial to your health as long as you are not taking certain medications (like blood thinners), have surgery in the near future, or have been advised not to consume garlic

    What is the healthiest way to eat garlic?

    Raw, crushed garlic is usually shown to have the most benefits. Crushing the garlic is most important, so if you are cooking it, be sure to chop or mince. Then allow it to rest for 10 minutes before cooking.

    Is garlic safe for dogs?

    No, garlic is not safe for dogs to eat in any form. It is toxic to dogs.

    Cooking Tips

    *Garlic can easily burn, so don't cook on really high heat for long. It takes about 30-60 seconds for garlic to cook over medium to medium-high heat.

    *Burned garlic can ruin a dish, so toss burned garlic and start over.

    *Adding the garlic after you've sauteed the other veggies helps prevent burning.

    blue bowl of carrots next to a sprig of rosemary, head of garlic, carrot stick, and pot with butter and carrots

    Best Garlic Recipes

    Roasted Garlic Cauliflower Soup

    Rosemary and Garlic Carrots

    Roasted Garlic Tuna Salad

    Lemon Garlic Shrimp

    Roasted Garlic Hummus

    Roasted Garlic

    Meme


    Citations:

    • Jabbari A, Argani H, Ghorbanihaghjo A, Mahdavi R. Comparison between swallowing and chewing of garlic on levels of serum lipids, cyclosporine, creatinine and lipid peroxidation in renal transplant recipients. Lipids Health Dis. 2005;4:11. doi:10.1186/1476-511X-4-11
    • Ribeiro M, Alvarenga L, Cardozo LFMF, et al. From the distinctive smell to therapeutic effects: Garlic for cardiovascular, hepatic, gut, diabetes and chronic kidney disease. Clin Nutr. 2021;40(7):4807-4819. doi:10.1016/j.clnu.2021.03.005
    • Song K, Milner JA. The influence of heating on the anticancer properties of garlic. J Nutr. 2001;131(3s):1054S-7S. doi:10.1093/jn/131.3.1054S
    • Shang A, Cao SY, Xu XY, et al. Bioactive Compounds and Biological Functions of Garlic (Allium sativum L.). Foods. 2019;8(7):246. Published 2019 Jul 5. doi:10.3390/foods8070246
    • Commodity Profile: Garlic from Agricultural Issues Center at University of California
    • Nutrition Data for nutrition facts

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    Reader Interactions

    Comments

    1. Jessica @ Nutritioulicious says

      March 04, 2015 at 6:33 pm

      Ah, garlic! Nothing like it in cooking. Absolutely love it! Thanks for including my roasted tomatoes recipe!

      Reply
      • Meme says

        March 06, 2015 at 12:33 pm

        I know right?! Garlic is the best ๐Ÿ™‚

        Reply

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    Meme (a brunette female) is holding umbrella and spinning around in front of the Eiffel Tower wearing a denim jacket, skirt, and blue shoesHi, I'm Meme, a thirty-something registered dietitian nutritionist from Alabama living in San Diego. Here to help you enjoy food, feel better in your body at any size, and live free of diets & shame.
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