Category: Nutrition

Garlic is a great herb to add flavor to many meals. It’s in the same Allium family as onions, shallots, leeks, and chives which all contribute to their pungent aroma and flavor. However, it does more than add fragrant flavors to your favorite dishes. Garlic is actually loaded with vitamins and minerals that provide health benefits that have been recognized for centuries.

Health Benefits of Garlic

Garlic is loaded with many vitamins and minerals such as vitamin B6, vitamin C, manganese, selenium, and calcium to name a few. However, the sulfur compounds in garlic are what have been shown to provide health benefits for our systems such as the cardiovascular system, immune system, inflammatory system, and detoxification system. Keep in mind, most of the studies show the health benefits usually occur when taking high doses of a supplement. Most recent studies are suggesting that it would take approximately 4 to 6 raw cloves consumed at least 1 to 3 times a week to reap measurable benefits. However, adding this ingredient to your daily meals, along with other Allium vegetables such as onions and leeks, over a period of time can help.

Here are some health benefits:

• Garlic has been known to reduce the hardening of arteries (atherosclerosis).
• Some studies also suggest that it can act as an anticoagulant reducing the risk of heart attacks. It increases the production of nitric oxide which keeps blood vessels relaxed and prevents platelets from binding to proteins reducing blood clots. 
• Some studies show that taking garlic may reduce total cholesterol and low-density lipoprotein (LDL) which is known as the “bad” cholesterol in people with high cholesterol levels. However, it takes a long period of time to let the vitamins and minerals build up in your body.
• Garlic can also contribute to lowering blood pressure by its ability to widen blood vessels. The sulfurous compounds have also been shown to inhibit cancerous cells and block tumors by slowing DNA replication.

Nutrition Information in 1 serving –One raw clove has about 4.5 calories, 1 g of carbohydrates, 0.2g of protein, and 0 fat.  

Best Uses of Garlic

Garlic is a great addition to marinades, sauces, and salad dressings. It adds tons of flavors to soups, roasted veggies, and stir-fries. It is also a tasty spread after roasting it in olive oil.

Diet Friendliness Chart

Diet Friendliness	Yes	No
Keto	x
Diabetic	x
Gluten Free	x
Dairy Free	x
Low Calorie	x
Alkaline	x
Vegan	x
Vegetarian	x
AIP	x
Allergy Friendly	x
Low Carb	x
Paleo	x

Cook Time: Heat oil on medium heat and add the garlic. Garlic usually cooks in less than 30 seconds. You’ll know it is cooking when you can smell the garlic and your mouth starts to water. Garlic cooks very quickly so keep stirring to avoid burning it. Most health benefits come from raw garlic due to allicin which is most potent briefly after it has been chopped or crushed. It is destroyed by temperatures over 140 degrees, therefore, if you want to add it to hot meals, add it at the end of the cooking process to limit the loss of health benefits.

History of Garlic

Historical records show that garlic has been cultivated 5000 years ago and found in ancient Egypt, India, and China. As of today, China is the largest commercial producer of garlic, followed by India, South Korea, South Korea, Egypt, and Russia.  

FAQ-About Garlic

•  How to Select and store?
  • Buying fresh garlic will give you the best flavor and maximum health benefits. Avoid buying garlic that is soft. Gently squeeze the garlic bulb between your fingers to check if it is firm. Store it at room temperature uncovered in a cool dark place away from heat and sunlight. We recommend finding large bulbs as they are easier to peel and chop than the smaller cloves. The whole garlic bulb can keep fresh for about a month. Once you break it up, it greatly reduces its shelf life, so be sure to use it in the next few days.
• What are tips for preparing garlic?
  • You will want to separate the individual cloves by removing the layers of skin that hold the bulb together. Then, you will peel the garlic by placing it on a cutting board and using the flat side of a wide knife, and gently tapping it. Start peeling the skin with your fingers. Slice it, mince it, or just crush it whole and add it to your recipes towards the end of the cooking to better retain the flavor and also maintain the most amount of nutrients 
• Are there any safety issues with garlic?
  • Ingesting raw garlic may cause indigestion, flatulence, and diarrhea if taken in high doses.

Recipe Ideas for Garlic

Marinades

Use garlic in marinades to add yummy garlicky flavors to your poultry, meats, and seafood. For example, you can mince cloves and add it to a mixture of olive oil, lemon juice, lemon zest, and fresh herbs. Place it on top of the salmon and veggies and bake it in the oven.

Add to Soups

Save the steps of chopping garlic. You can actually add peeled, whole cloves directly into the soups. Over time, the soup will release the garlic’s sweet flavors. We paired it with sun-dried tomatoes in this creamy Tuscan chicken soup.

Roast the Garlic

One of the best ways to add flavor to a classic side dish, such as mashed potatoes, is to add roasted garlic. Cut the top of the bulb and drizzle it with olive oil. Wrap it in foil and bake it in the oven at 400F for 45 minutes until it turns soft and creamy. After it has cooked, let it cool, and squeeze it out of the bulbs. Mix it in with mashed potatoes along with your favorite seasonings and herbs. 

Here are some recipes that incorporate garlic that we think you’ll enjoy:

• Mango Glazed Salmon with Red Pepper Couscous
• Beef Stir Fry with Squash Noodles
• Cajun Chicken with Butternut Squash Spirals

Watermelon is a refreshing fruit that is full of nutrients. Not only does it taste wonderful, but it also has numerous health benefits.

Health Benefits of watermelon

• Watermelon is a sweet and refreshing low calorie snack and provides hydration since it is about 90% water. It provides essential nutrients, including vitamins, minerals, and antioxidants.

• Watermelon contains B Vitamins that can help boost your energy levels and electrolytes such as potassium to replenish nutrients lost as you sweat. Drinking watermelon juice may also help increase athletic performance by having quicker recovery heart rates and fewer sore muscles the next day due to an amino acid called citrulline. Watermelon also has usable carbs which can help replenish glycogen stores as part of proper recovery.

• It is also known to help reduce hypertension and lower blood pressure due to high levels of lycopene. As a result, it may help lower the risk of heart disease. This phytonutrient can help keep your arteries flexible and avoid the accumulation of artery-clogging plaque. Lycopene also contributes to the red hue in watermelon, therefore, the more red the watermelon, the better. 

• Watermelon has some anti-inflammatory effects that could help reduce inflammation such as those that suffer from arthritis. 

• Watermelon contains nearly one-quarter of your recommended daily intake for Vitamin A and it has a high amount of Vitamin C. Both vitamins help encourage healthy growth of new collagen and elastin cells keeping skin healthy and eyesight sharp.

• Nutrition Information in 1 serving –1 cup 46 calories, 11.6 carbs

Best Uses of Watermelon

1. Make a refreshing drink 
2. Roast watermelon seeds
3. Make watermelon fruit pizza for kids 
4. Use it as a fruit basket 

Diet Friendliness Chart

Diet Friendliness	Yes	No
Keto	x
Diabetic	x
Gluten Free	x
Dairy Free	x
Low Calorie	x
Alkaline	x
Vegan	x
Vegetarian	x
AIP	x
Allergy Friendly		X-mainly for children
Low Carb	x
Paleo	x

Cook Time: Watermelon does not require much prep other than cutting it open and slicing it up which should take less than 5 minutes with a sharp knife.

History of Watermelon

• First discovered 5000 years ago in Egypt, depicted in hieroglyphics
• Over 1200 varieties of watermelon grown across 96 countries
• Watermelon is considered both a fruit and a vegetable
• You can eat the rinds (most recipes are pickled)
• Largest watermelon weighed 350.50 lbs

FAQ – About Watermelon

• Is watermelon good for weight loss?
  • Since it is 90% water and low in calories, it is a great fruit for weight loss. It helps you stay hydrated and snacking on it will keep you full in between meals.

• How much watermelon should I eat a day?
  • Although it is low in calories and fat, it is possible to overdo it with watermelon. This fruit contains a phytonutrient known as lycopene which can cause gastrointestinal distress. More than 30 mg a day can cause nausea, diarrhea, bloating, and indigestion

• Does watermelon improve skin?
  • Watermelon can also be used as a skin-care product. The rinds can help with calming skin inflammation while the seeds can boost collagen in your body. Rub rinds on sunburns, rashes, or irritated skins to soothe the skin. It is also loaded with Vitamin E which contributes to rejuvenating your skin.

Recipe Ideas for watermelon

If you want to do more than just slice and dice your watermelon, here are a few other ideas on how to prep and eat watermelon to make the most out of its health benefits:

Watermelon Sorbet

If you’re looking for a lower calorie version of a frozen dessert to keep you cool in the heat, then try making this simple 2 ingredient sorbet. In a blender, blend 2 cups of watermelon with ¼ cup of water:

Watermelon On a Stick

Beef and chicken aren’t the only things good for kebabs, try watermelon on a stick. Layer watermelon with mozzarella balls, cucumber, and drizzle with a balsamic glaze.

Watermelon Salsa

Make a salsa with watermelon as a dip for an appetizer or snack and serve it with tortilla chips. Dice up watermelon, mango, green onions, and red onion. Squeeze some lemon juice and mix it all together.

Watermelon with Prosciutto

Here’s a twist on the classic prosciutto and melon combo. Try it with watermelon instead. Cut watermelons into sticks. Wrap them with prosciutto. Serve it with mozzarella balls and almonds.

Here’s a Steak and Watermelon recipe that we think you’ll enjoy!