Garlic – The Superfood for Immunity
Tis the season to add garlic to your meals. Garlic has been used throughout history to strengthen the immune system’s response against chronic and acute ailments. It has been shown to help cough, cold and flu, constipation, digestive complaints, arthritis and parasitic infections. (1,2)
Garlic contains a sulfur-based compound called allicin , which stimulates cells that support our immune system throughout our whole body. Allicin also kills micro-organisms including bacteria, fungi and viruses. (2) One study found that 180mg of allicin per day reduces the incidence of the common cold by 60-70%. (1,3)
How Much Garlic Should I Eat?
Garlic is available in many forms including capsules, oil and extracts, however the easiest way to consume garlic is to eat it. Try to incorporate one to three cloves of garlic every day in your diet. To maximize the benefits of the allicin in garlic you should wait 10 minutes after cutting it before eating it. If you heat garlic over 140 degrees you will reduce the efficacy of allicin, so it add the garlic after you’re done cooking or use chopped raw garlic in recipes.
Easy Ways to Add Garlic to Your Meals
Breakfast
Add crushed garlic to mashed avocado to top your breakfast toast. (fried or poached egg optional). Sprinkle salt, pepper and paprika.
Hummus
Crush a clove of garlic and mix into a serving of homemade or store-bought hummus. Dip veggies or whole grain crackers, such as Mary’s Gone Crackers.
Green Beans
Pan fry or steam green beans, crush or mince garlic and mix in with salt and pepper. Option to add chopped cooked bacon.
Pesto and Zucchini
Make a homemade pesto and spread on grilled zucchini or toss into zucchini noodles with fresh cherry tomatoes.
Pico de Gallo
Make a homemade Pico de Gallo with garlic, Roma tomato, jalapeno or other chili pepper, red onion and fresh cilantro. (salt and pepper to taste)
Mashed Potatoes or Mashed Cauliflower
Mix into mashed potato, or mashed cauliflower, with butter salt, pepper, and fresh parsley.
Herbal Spread for Meat or Fish
Mince garlic clove and mix into butter with herbs (parsley, thyme, rosemary, oregano). Spread on top of cooked chicken, steak or fish.
Salad Dressing
Make your own salad dressing with fresh minced garlic. (It’s so easy!)
Gazpacho Soup
Make a fresh summery gazpacho, like this one, from Irena Macri, author of the Eat Drink Paleo cookbook.
Creamy Cilantro Garlic Sauce
From “The 21-Day Sugar Detox,” by Diane Sanfilippo
Vegan, Paleo, Gluten-Free, Dairy-Free
Makes 1 cup
1 C full fat coconut milk
3 cloves garlic, peeled
1 C packed fresh cilantro
1/2 tsp sea salt
Combine all the ingredients into a blender or food processor and blend until well combined. Store in a glass jar, refrigerated, up to 5 days.
Enjoy this sauce with…
- Tacos or tostadas or fajitas
- Cooked fish or shrimp
- Pulled pork or chicken
- Over poached eggs
- Chicken wings or fresh veggies
- Baked or roasted potato or other root veggies
