Food as Medicine: Garlic



Garlic is rich in the compound allicin which gives it many therapeutic properties. Research has shown that garlic has antibacterial and anticancer properties. Studies also show garlic to exhibit cardiovascular protective factors that not only alleviate hypertension and heart disease, but also lower cholesterol. To receive the benefits garlic has to offer, it is best to consume it crushed and raw. If raw garlic is too strong, cooking it to mellow out the taste is fine as long as the temperature does not reach higher than 140°F as the heat will kill the beneficial allicin. This means dried granulated garlic won't pack the same healthy punch as the real stuff, even though it will still give you delicious flavor.

Simple Bok Choy and Garlic Stir-fry


Ingredients:

  • 1 lb of bok choy

  • 6 cloves of garlic, minced (adjust according to personal preference)

  • 1 tbsp olive oil

Optional Sauce

  • 1 tbsp oyster sauce

  • 1 tbsp soy sauce

  • 1 tsp sesame oil

  • salt and white pepper to taste

Directions:

  1. Clean bok choy by washing at least three times, dry thoroughly and chop into large bite sized pieces.

  2. Add the oil to a pan heated on high heat.

  3. Add in garlic, cook until slightly fragrant.

  4. Add the clean and dried chopped bok choy into the pan.

  5. Stir fry on high heat and let the greens wilt.

  6. Optional: add all ingredients for sauce and stir fry well and serve hot

References:


Myneni, A. A., Chang, S. C., Niu, R., Liu, L., Swanson, M. K., Li, J., Su, J., Giovino, G. A., Yu, S., Zhang, Z. F., & Mu, L. (2016). Raw Garlic Consumption and Lung Cancer in a Chinese Population. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology, 25(4), 624–633. https://doi.org/10.1158/1055-9965.EPI-15-0760

Shang, A., Cao, S. Y., Xu, X. Y., Gan, R. Y., Tang, G. Y., Corke, H., Mavumengwana, V., & Li, H. B. (2019). Bioactive Compounds and Biological Functions of Garlic (Allium sativum L.). Foods (Basel, Switzerland), 8(7), 246. https://doi.org/10.3390/foods8070246

Varshney, R., & Budoff, M. (2016). Garlic and Heart Disease. The Journal of nutrition, 146(2), 416S-421S. http://dx.doi.org/10.3945/jn.114.202333 Retrieved from https://escholarship.org/uc/item/01r1171s

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