What is Garlic?
Garlic is a popular ingredient used in cooking and herbal medicine. It comes from the plant Allium sativum which is related to onions, leeks, and chives. The garlic plant produces bulbs which grow underground and each bulb is made up of multiple cloves of garlic, usually around 10-20 cloves.
Garlic has a very strong, pungent taste and smell due to the sulfur-containing compounds it contains. It has been used for centuries for both culinary and medicinal purposes.
Nutrition Facts of Garlic
Garlic is low in calories but high in nutrients. Some of the key nutrients found in garlic include:
- Manganese - Good for bone health and metabolism
- Vitamin B6 - Supports immune function
- Vitamin C - An antioxidant that promotes skin health
- Selenium - Has antioxidant properties that support thyroid function
- Fiber - Promotes good digestion and heart health
- Copper - Needed for iron metabolism and red blood cell production
- Phosphorus - Important for bone health
- Calcium - Needed for bone structure and strength
- Potassium - Helps regulate fluid balance and nerve signaling
Garlic also contains alliin which converts to allicin when garlic is chopped or crushed. Allicin is a key bioactive compound that has antibacterial, antiviral, and antifungal properties.
Health Benefits of Garlic
Throughout history, garlic has been used to treat many conditions including infections, digestive issues, and heart disease. Some of the potential health benefits of garlic include:
- May boost immune function - The compounds in garlic have antimicrobial effects that may strengthen the immune system.
- Could promote heart health - Garlic may help lower blood pressure and LDL cholesterol levels.
- May have anti-cancer properties - The compounds in garlic may help prevent or reduce cancer growth.
- Potential to regulate blood sugar - Garlic extracts may help reduce blood sugar levels especially for people with diabetes.
- Antioxidant and anti-inflammatory effects - The beneficial sulfur compounds in garlic act as antioxidants and reduce inflammation.
While the research is still limited, adding more garlic to your diet may provide protective effects and promote good health.
How Much Does a Clove of Garlic Weigh?
When it comes to garlic, most recipes will call for cloves of garlic rather than referring to any specific weight or mass. But if you want to know the precise weight of a garlic clove, here is a general guideline:
- 1 small clove of garlic = 2-3 grams
- 1 medium clove of garlic = 4 grams
- 1 large clove of garlic = 5-7 grams
Keep in mind that garlic cloves can vary in size quite a bit which will affect their weight. Factors like the variety and maturity of the garlic all play a role here. Older garlic bulbs will contain larger cloves of garlic typically.
Tips for Measuring Garlic Cloves
When a recipe calls for a certain amount of garlic like 2 cloves or 4 cloves, use these tips for measuring it out:
- Try to find cloves of equal size to measure the right amounts.
- You can use a kitchen scale for the most accuracy.
- Look at visual guides online that show different garlic clove sizes.
- Start with less garlic if you are new to cooking with it - you can always add more.
- Don't worry about being too precise - it will still taste great!
Substituting Garlic Powder
Garlic powder is a handy substitute for fresh garlic cloves. Keep this conversion in mind:
- 1/8 teaspoon garlic powder = 1 clove garlic
Garlic powder has a more concentrated flavor than fresh garlic. Start with less garlic powder and add more to taste when substituting in a recipe.
Selecting, Storing and Preparing Garlic
Follow these tips for choosing, storing and preparing garlic:
Selecting Garlic
- Look for bulbs that are firm and tight with papery skin intact.
- Avoid bulbs with soft spots, green sprouts or mold.
- Size of the bulb doesn't indicate quality - choose based on firmness.
Storing Garlic
- Store whole bulbs in a cool, dry, well-ventilated place.
- Do not store garlic in the refrigerator where humidity can cause spoilage.
- You can store peeled garlic cloves submerged in olive oil in the fridge for up to a week.
Preparing Garlic
- Break apart individual cloves from the bulb as needed.
- Peel off the papery skin before chopping, crushing, pressing or mincing.
- Remove the green germ inside if your recipe calls for it.
- Slice, dice or crush garlic according to the recipe instructions.
How to Cook With Garlic
Here are some tips for cooking with garlic:
- Add minced or chopped garlic towards the end of cooking for the best flavor.
- To mellow the flavor, cook garlic over low heat in olive oil.
- Roast whole garlic bulbs and squeeze out the cloves for a sweet, softened flavor.
- Rub a cut clove of raw garlic onto bread or meat for an extra kick.
- Saute sliced garlic in oil then drizzle over pasta, salads, dips and more.
- Use both minced garlic and garlic powder when making dressings, marinades and spice rubs.
Common Ways to Use Garlic
Here are some popular ways to use garlic in all types of recipes:
- Sauteeing garlic in olive oil as an aromatic base for cooking
- Adding minced garlic to marinara sauce, pizza sauce and pasta sauces
- Rubbing cut garlic cloves on bread for bruschetta
- Adding garlic powder and minced garlic to dressings, dips, spreads
- Roasting garlic and incorporating into mashed potatoes or garlic bread
- Using minced garlic and garlic powder when making spice rubs for meat
Garlic Recipes to Try
Here are some delicious ways to use more garlic in your cooking:
Garlic Shrimp
Saute minced garlic in olive oil, then add shrimp and cook until pink. Season with salt, pepper, parsley and lemon juice.
Garlic Mashed Potatoes
Add roasted garlic cloves and garlic powder to mashed potatoes for extra flavor.
Garlic Butter Steak
Top grilled or pan seared steaks with a compound butter made with fresh minced garlic.
Garlic Hummus
Add 3-5 minced garlic cloves when blending up hummus for an extra punch of flavor.
Garlic Green Beans
Saute sliced garlic and shallots in olive oil then toss with green beans and season with salt and pepper.
Potential Side Effects of Eating Garlic
Garlic is safe for most people but there are some potential side effects to keep in mind:
FAQs
How do you peel garlic easily?
To peel garlic quickly and easily, crush the clove with the flat side of a knife to separate the papery skin. You can also microwave the garlic for 10-15 seconds to loosen the skin before peeling.
Does garlic go bad?
Garlic does eventually go bad. Signs of spoiled garlic include mold, visible rot, green sprouting, a very soft texture, and a foul odor.
What's the difference between garlic powder and garlic salt?
Garlic powder is made from dehydrated, ground garlic cloves while garlic salt is garlic powder blended with salt and other seasonings.
Can you substitute onion for garlic?
In a pinch, onion can work as a substitute for garlic, but it has a milder flavor. Use at least double the amount of onion to match the flavor intensity of garlic.
Is raw garlic better than cooked?
Raw garlic has more potent medicinal compounds than cooked garlic, but both provide health benefits. Cooking mellows the spicy flavor of raw garlic.
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