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Spice Up Your Life with Garlic Plus 10 Healthy Garlic Recipes

Monica Salafia MS, RDN, CPT

Listen up, garlic lovers! This post is a must read if you want to add loads of delicious flavor to your healthy eating pattern. Garlic is mostly known for its appearance in Mediterranean and hispanic food cultures and for good reasons. It’s uniquely pungent, aromatic compounds make all of your senses engaged which really helps with mindful eating.

 

Garlic is heavily researched in the nutrition science field. Most of the focus is on cancer, heart health, and GI function. Phytochemicals in garlic may promote health by mitigating some of the chemical processes that happen in disease states.

 

A meta-analysis on colorectal and stomach cancer observed trends in garlic consumption across several groups. What the researchers found was that eating raw or cooked garlic decreased the risk of colorectal cancer from 10% to nearly 50%. How much garlic? The results were mixed but anywhere from 1 clove to 9 or 10 cloves of garlic a week were associated with health benefits.

 

What about garlic and heart health? There is a relationship between the two and signs point to allium, a phytochemical, in garlic and other vegetables. That means getting a garlic supplement won’t have the same effects. In fact, garlic supplements have a side effect that can be harmful to those on certain medications. So, be sure to reap the benefits from the food form, not the supplement and always discuss supplementation with your physician before taking one.

 

While the research results on garlic and health/ disease prevention do not show cause and effect, they do reveal some sign that adding garlic doesn’t hurt and it may make eating healthy meals more palatable!

 

Here are 10 recipes that include garlic in the ingredient lists to add to your meal plan!

 

Plain and simple roasted garlic cloves make the most flavorful spread. Add it to rice cakes or toasted whole grain bread and pair with a source of protein for a delicious snack!

 

Going plant based? Try this Sweet Potato Yamadilla recipe that uses garlic, chiles and adobo sauce for a smoky filling.

 

Looking for a lower carbohydrate side dish? Replace white potatoes with parsnips and try this Garlic Rosemary Mashed Parsnip recipe!

 

Quinoa Salad With Roasted Garlic is a meal prep staple in this Noom’s house! This is great for cooking in batches to last throughout the week!

 

Hosting a dinner or bringing a dish to share? Bring a healthy Garlic White Bean Dip!

 

Take a bite into these Garlic Parmesan Cauliflower Steaks if you’re going meatless or just want a veggie-rich side dish!

 

The citrus and garlic combo in these Lemon Garlic String Beans brighten up any meal!

 

Spaghetti Squash with Garlic and Herbs is a great way to load up on veggies. Either mix in with regular whole grain spaghetti or go 100% with the spaghetti squash!

 

Garlic Chicken is a great, flavorful, lean protein recipe!

 

Ever try chimichurri? This gluten-free, nut-free vegan sauce pairs wonderfully with any protein, whole grain, or veggie that needs an extra boost of flavor!

 

Hungry for more? Check out our list crock pot recipes (some of which include garlic).

 

Plus! Read what our health coaches love munching on for veggies!