Full of flavour and so many health benefits, this humble bulb is undoubtedly a storecupboard hero… stock up now!

 

‘Garlic has lots of health benefits – it is antibacterial, antimicrobial, antifungal and anti-inflammatory to name a few!’

 

Most of us have this little bulb in our kitchens and use it for adding flavour to our cooking, but garlic has lots of health benefits and could technically be called an everyday superfood. It is antibacterial, antimicrobial, antifungal and anti-inflammatory to name a few!

One of the key benefits and medicinal uses of garlic is in helping to lower blood pressure, whether you have high blood pressure already or not. There has also been research that shows how garlic can also have a positive effect on your cholesterol, helping to keep it in check. So if you currently suffer from, or are predisposed to cholesterol or heart problems because of family genetics, then definitely add garlic to your cooking as much as possible.

Garlic was actually used to treat gangrene during the World Wars, probably because of its antibacterial and antimicrobial properties, and because one of the key biological components of garlic is a compound called allicin. These days, though, allicin, which is also found in garlic’s cousin the onion, can be used to help support your immune system and, according to research, may help  to prevent certain cancers, such as stomach and colon. 

The antibacterial properties of garlic also mean it helps to fight infections, and there has even been some evidence that it might help prevent food poisoning by killing bacteria, such as E. coli. One study even found that garlic was better at treating campylobacter, a bacteria commonly found in uncooked chicken, than two kinds of antibiotics and may be up to 100 times more effective!

In addition, garlic contains vitamin C, B6, selenium and manganese. Vitamin C is a powerful antioxidant so it also helps to protect your cholesterol from oxidation, the process that can cause damage to your blood vessels and arteries. As for B6, this vitamin will help prevent heart disease by lowering homocysteine, an amino acid that naturally occurs in your blood but can be dangerous when levels get too high. Selenium helps to protect your cells from damage, and manganese has many roles, including helping your body form connective tissue and bone, as well fat and carbohydrate metabolism.

The key to reaping the benefits of garlic is to aim for around two cloves a day and ensure that it’s chopped, crushed or pressed and then left for 60 seconds before cooking to release all of its benefits and flavour. Chopping the garlic and putting it straight into a heated pan or oven will destroy a lot of its goodness, as the oil and allicin needs to be released and the necessary chemical reactions started. So don’t be too tasty to get cooking immediately. 

JUST ADD GARLIC…

GARLIC & SPINACH SOUP (serves 1)

Heat 1tbsp olive oil in a large saucepan and add ½ finely chopped onion and 2 cloves of chopped garlic. Add 3 large handfuls of fresh spinach and 400ml vegetable stock and simmer for 4-5 minutes. Season to taste, blend with a hand blender and serve.

GARLIC PESTO

Finely chop 3 large garlic bulbs and place in a blender with 4tbsp olive oil, 4tbsp (total) pine nuts, pumpkin and sunflower seeds, and a large handful of fresh basil. Blend to a fine paste and stir in 150g finely grated Pecorino cheese. You can add more olive oil if it is too thick or dry. Serve over fresh pasta or with meats.

ROASTED GARLIC AND BUTTERNUT SQUASH HOUMOUS

Preheat the oven to 200°C/400°F/Gas Mark 6. Cut a small butternut squash in half, remove the seeds, rub with olive oil and season. Bake in the oven for 45-60 minutes until soft. About halfway through the cooking of the squash, rub a little olive oil over 2 bulbs of garlic (skin still on) and roast for 20-25 minutes beside the squash. When cooked, scoop the flesh out of the squash and peel the garlic cloves. Place in a blender along with the zest and juice of ½ lemon, and 2tbsp tahini. Blend until a smooth paste and season to taste before serving.

SUPERFOOD STATS

1 clove of garlic (3g) provides you with approximately:
4 calories
0g fat
0g protein
0g carbs
1g fibre

The lemon: simple, bright and sour – and a little powerhouse of nutrients and health benefits

‘Drinking hot water and lemon in the morning is not only detoxing, but it’s also a great boost for the digestive system’

And you can enjoy many of these benefits first thing by drinking hot water and lemon in the morning. This simple method is not only detoxing, but it’s also a great boost for the digestive system, as lemons help to encourage the production of bile, which is vital for the digestion and absorption of fats and fat-soluble vitamins. Bile also helps to eliminate waste, which is why lemons are so good for detoxing. Lemons help to maintain the pH levels of the body, too – while they’re very acidic by nature, lemons become alkaline when eaten. Over-acidity in the body weakens all your body’s systems, which in turn makes you more susceptible to disease and illness, so keeping the body alkaline is important to your overall health.

Lemons are also an excellent source of our most important antioxidant: vitamin C. Just one medium lemon provides over 75 per cent of your daily vitamin C allowance, providing over 30mg of your 40mg RDA. Vitamin C is key to your health as it travels through the body neutralising any free radicals in the body, both inside and outside the cells. Free radicals can interact with and damage our cells, which leaves us open to inflammation and disease, such as cancer. Vitamin C also helps support a healthy heart by preventing the build-up of cholesterol in our arteries, and is also great for anyone suffering from oesto- or rheumatoid arthritis, as it can help reduce the painful symptoms such as inflammation and swelling.

Lemons also contain compounds called limonoids, and, in particular, one called limonin, which has been shown to prevent certain types of cancer, including mouth, skin and colon. Our bodies can readily absorb and utilise this very long-acting limonoid – for up to 24 hours in some people.

Other benefits of lemons include their peel, which can have a calming effect and also help relieve nausea in morning sickness, in a similar way to ginger. Lemons also contain B vitamins, potassium and calcium, which all help contribute to overall health and wellbeing. Ready, set, squeeze!

DISHES WITH ZING!

LEMON LINGUINE

Cook 500g linguine, as per packet instructions, drain and return to the saucepan. Meanwhile, beat together the juice of three lemons, the zest of one lemon and 6tbsp olive oil. Stir in 125g grated Parmesan and season according to taste. Add this lemon sauce to the linguine and stir to coat the pasta. Then stir in one handful of chopped basil and one handful of rocket before serving. Serves 4-6.

BIRCHER MUESLI

Mix together 140g oats, the juice of 1 lemon and 110ml water. Cover and soak overnight. In the morning, add 110ml plain yoghurt, 2tbsp agave nectar or honey and half a grated apple. Add more water if you need to, to keep the mixture quite wet. Serve into two bowls and top with fresh fruit and 2tbsp chopped hazelnuts before serving. Serves 2.

LEMON & POPPY SEED MUFFINS

Heat the oven to 180°C/350°F/Gas Mark 4 and line a 12-hole muffin tin with muffin cases. Mix together 225g self-raising flour, 175g golden caster sugar, the zest of 2 lemons and 1tbsp poppy seeds. In a separate bowl, beat together 3 eggs and 100g plain yoghurt. Melt 175g butter and add to the flour mixture along with the eggs and yoghurt. Mix together and then divide between the muffin cases. Bake for 20-25 mins until the cakes have started to turn golden. Cool for 5 mins before placing on a wire rack to cool completely. Makes 12. 

SUPERFOOD STATS

1 medium lemon will provide you with approximately:
16 calories
5.4g carbs
1.6g fibre
0.2g fat
0.6g protein