Garlic – nature’s health tonic

Garlic (Allium sativum) has been known as a universal savory ingredient, even a food in its own right, ever since the ancient Egyptians, Greeks  and Romans ate the pungent bulb in large quantities.  The slaves and free men building the Egyptian Pyramids  were fed garlic, onions and leeks, and garlic was an essential part of the rations for Roman legions.   Equally important, these ancient civilizations recognized garlic's important health protecting powers, attributes that 21 century science is just starting to recognize.

Garlic's health benefits

In the past couple of decades, garlic has been touted as an excellent source of Vitamin C, and more recently as a natural antibiotic, a stimulus to the immune system, and a possible treatment for lowering high blood pressure.

Garlic might also  prevent the development of atherosclerosis, which hardens arteries and is the first step in the development of heart disease, by discouraging 'bad' LDL cholesterol & increasing 'good' HDL cholesterol. Garlic is also believed to prevent certain types of cancer, including stomach and colon cancers, but there is no scientific evidence to support this theory.

Recently, biologists from the University of Alabama in Birmingham, USA, demonstrated just how garlic can be so effective in protecting your heart and arteries, as well as beating infections and boosting your immune system.

Testing fresh garlic juice on lab mice, they found that garlic stimulated red blood cells to release hydrogen sulfide (H2S), which relaxes the blood vessels promoting easier blood flow, and brings down the blood pressure and lowers the load on the heart.

Taking garlic: supplements or fresh cloves?

So, should we all take garlic supplements to maintain healthy hearts and perfect blood pressure, as well as to protect us against colds and flu’s?

No. If the garlic is not natural – that is, produces the characteristic garlic odor – it doesn’t release the H2S in the blood responsible for garlic’s health-giving benefits. In fact, 'odorless garlic' supplements are probably a complete waste of money, since the odor is a key to the herb's efficacy.

It makes sense to eat garlic the natural way – raw.  Cooked garlic retains much of it's efficacy, but naturally raw is healthier. Even better, buying garlic as a vegetable is about 10 times cheaper than buying it in supplement form!

Warning: handle with care:

Garlic must be used with caution by people who have a bleeding disorder, or are on blood thinning medication such as aspirin or warfarin, because it is a powerful blood thinner. Other side effects include bad breath, body odor, heartburn, upset stomach, and allergic reactions.

Ways to eat garlic

There are literally thousands of delicious ways to use garlic in savory dishes, but I’m just going to suggest two ways to enjoy garlic raw – Aioli and Hummus.  Both are easy to make using a food processor, and will keep in the fridge for two or three weeks in an air-tight container.

• Aioli (Garlic Mayonnaise)

Aioli is perfect as a dip, served over steamed, grilled or oven roasted vegetables, with cold chicken, or instead of tartare sauce to go with fish.

• At least 2 cloves of garlic, peeled and minced or chopped finely

• 1 egg yolk at room temperature
• Juice of one lemon
• 2/3 cup good olive oil or polyunsaturated vegetable oil
• Warm water
• Salt & pepper to taste.

In a food processor, combine egg yolk and garlic.  You could pound the garlic first with a little salt in a mortar and pestle, to break the cloves up more.

Once the egg and garlic are well combined, pour in a small amount of oil and whiz to combine.  Continue adding the oil slowly, a tablespoon at a time.  As the mixture starts to thicken, add a little lemon juice, and warm water.

Continue like this until all the oil and lemon juice are used up and you have a thick mayonnaise.  Season with salt and pepper. If the mixture starts to separate, beat in another egg yolk, then repeat adding oil and lemon juice slowly until it thickens up again.

• Hummus

Hummus gives you the protein and fiber from chickpeas (garbanzos), as well as the tang of raw garlic.  Like aioli, hummus can serve as a dip, a spread on toast or crackers, a sauce for vegetables, even a salad dressing.

• 400g can chickpeas, drained
• 1/4 to 1/2 teaspoon salt, to taste
• 4 medium cloves garlic, peeled
• 100 ml (4.5 tablespoons) lemon juice
• 40ml (2 tablespoons) oil
• 40ml (2 tablespoons) tahini*
• 1 teaspoon ground cumin
• Warm water if needed for consistency.

* If you can’t get tahini, use a mix of sesame oil and olive oil, or replace it with peanut butter.

Place all ingredients in a food processor and process on high speed until the ingredients are combined. Stop the machine every few seconds and use a spatula to scrape down the side and base of the bowl. Keep processing until the mixture is smooth.

You might also like to read Why Garlic is Good for Your Health