Celebrating Garlic - The Vegetable, The Herb, The Medicinal Plant!

Garlic - vegetable, herb or medicinal plant - no matter what you call it, garlic is one of the most beloved and widely-used plants. It is a culinary ingredient in almost every culture of the world. It is native to Middle Asia, and ancient Egypt provides the world’s oldest inscriptions containing garlic. Slaves consumed garlic in order to have the stamina necessary for constructing the pyramids.(1)

Its medicinal uses have an equally long history. Galen, the Roman father of pharmacy, called it a “rustic’s theriac,” a powerful, multi-purpose medicinal agent for the lower classes. In the ninth century, it was used to prevent the aging of blood vessels. Louis Pasteur showed garlic could kill bacteria and it was nicknamed “Russian Penicillin” during World War I.(1)

Beyond the wonderful, savory flavors that it adds to foods, garlic contributes tryptophan, selenium, manganese, and vitamins B1 and B6 to the diet. It also contains the sulfur-containing compounds, allicin and ajoene, which are largely responsible for garlic’s medicinal properties, and the pungent odor made famous in vampire folklore. And while there are many health situations that garlic is attributed to supporting,(2) we will briefly focus on the benefits of garlic for supporting cardiovascular health, particularly in relation to atherosclerosis, cholesterol management and vascular function.

Cardiovascular health is closely connected to endothelial function which helps regulate the cardiovascular system and blood flow.(2,3)  Endothelial cells are special cells that form a single layer over the inside of blood vessels and the heart. They are responsible for producing nitric oxide. Nitric oxide is crucial to endothelial health as it helps relax blood vessels and has anti-inflammatory effects important in promoting endothelial health and preventing atherosclerosis.(2,3)  Garlic’s allicin and ajoene play a role in improving nitric oxide availability. 

Sulfur-containing compounds like allicin and ajoene also may help reduce oxidative stress which contributes to endothelial health and discourages plaque buildup. They inhibit the aggregation, or buildup, of platelets, and may be helpful in preventing thrombosis (dangerous blood clot formation).(2,4)  Finally, these compounds been shown to contribute to the reduction in levels of lipids like cholesterol and triglycerides due to its influence on the activity of enzymes involved in cholesterol synthesis.(5) 

These bioactive compounds in garlic may help slow the accumulation of plaque on artery walls, thereby reducing coronary artery disease risk.(6)  It has also been shown that garlic consumption has positive effects on improving elasticity of arteries.(2)  This is encouraging, especially for people who are aging, and may be experiencing a stiffening of their arteries. We have touched on why garlic can be a great part of a repertoire for supporting artery health, and it is why we have included garlic in our Artery Clear and Cholesterol Balance formulas. 

Why not do something delicious and make one of these super simple recipes? Good for your taste buds, good for your health! You might even scare away the vampires! 

A friend of mine grows organic, heirloom garlic in the beautiful Willamette Valley of Oregon. If you want to try some amazing bulbs for your next culinary garlic adventure, visit Squared Roots Farm and check out their wonderful collection of hardneck and softneck varieties. 

Hummus
1 can garbanzo beans/chickpeas, drained with liquid reserved
2 Tbsp. Tahini
2 Tbsp. olive oil
2 Tbsp. lemon juice
2-3 cloves garlic, peeled and coarsely chopped OR 1 Tbsp. garlic confit
1 tsp Pink Himalayan salt or sea salt
¼ tsp pepper
¼ to 1/3 cup reserved bean liquid

Place all ingredients in a blender or food processor. Start by using ¼ cup of the bean liquid.  Blend until smooth. This may take a few minutes. Add additional bean liquid as necessary to achieve desired consistency.  Serve with cut up vegetables, like cucumbers, carrots, celery, and peppers or crackers.

Garlic Confit
3 -5 bulbs of garlic
Olive oil

Peel garlic. I like to use this handy peeler especially when I have more than a clove or two to peel. Coarsely chop the garlic and place in a small saucepan and cover with olive oil, and simmer for an hour to hour and ½ until the garlic is tender.  Alternatively, place garlic and enough oil to cover it in a small baking dish and bake at 200F for 1-2 hours until tender. Strain oil and reserve for using in savory recipes. Place tender garlic in a food processor and blend until very smooth.  Stir into salad dressings, pizza sauce, garlic mayo for burgers or add to soups and casseroles.  Spread on roasted vegetables and meats or even toast! If you bake sourdough bread, fold some into the dough for an incredible sourdough garlic loaf.

Store in the refrigerator for up to two weeks. If you make more than you can use in that amount of time, it can be frozen. Try freezing it in small portions like ice cube trays or small zip top snack bags and then you can pull out just what you need. *Cold storage is important because garlic is low acid and the oil creates a low oxygen environment which can allow for botulism if not handled properly.

 

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC3249897/ Extracts from the history and medical properties of garlic

2. https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2024.1277074/full Garlic bioactive substances and their therapeutic applications for improving human health: a comprehensive review

3. Celermajer DS et al. J Am Coll Cardiol. 1994;24(2):471–476.

4. Sumiyoshi H. Nippon Yakurigaku Zasshi. 1997;110(S1):93P–97P

5. Spagnoli LG et al. Drugs Aging. 1996;8(4):275–298

6. Reuters Health. Garlic may prevent plaque build-up in arteries. June 22, 1999. 

7. Koscielny J et al. Atherosclerosis. 1999;144:237–249