Garlic has been a cooking ingredient for centuries and boasts numerous health benefits due to its nutrients including allicin. Similarly, it is low in calories and high in nutrients such as manganese, vitamin C and B6, selenium, fiber, calcium, potassium, phosphorus, and iron. Garlic has antibacterial, antiviral, and anticancer properties. Before cooking, separate cloves from the head of garlic and use a knife or press to crush or mince them. Garlic can be used in marinades, soups and stews, roasted vegetables, and stir-fries. Some recipes with garlic include garlic roasted potatoes, garlic butter shrimp, and garlic and tomato pasta.
Cooking with Garlic: The Ultimate Guide
Garlic has been used for centuries as a cooking ingredient, and for good reason! Not only does it add a deliciously savory flavor to dishes, but it also has numerous health benefits.
Nutritional Value of Garlic
Garlic is low in calories but high in nutrients. One medium clove of garlic (approximately 3 grams) contains:
– Manganese: 2% of the recommended daily intake (RDI)
– Vitamin B6: 2% of the RDI
– Vitamin C: 1% of the RDI
– Selenium: 1% of the RDI
– Fiber: 0.06 grams
Garlic also contains small amounts of other nutrients, such as calcium, potassium, phosphorus, and iron.
One of the most important nutritional components of garlic is allicin, a sulfur compound that gives garlic its distinctive smell. Allicin has been shown to have antibacterial, antiviral, and even anticancer properties.
Preparing Garlic for Cooking
Before cooking with garlic, it is important to prepare it properly. Start by separating the cloves from the head of garlic. Then, use a knife or garlic press to crush or mince the cloves.
Some people prefer to use whole garlic cloves in their cooking. To prepare them, simply remove the outer papery layer of the cloves, leaving the skin intact. This will help keep the cloves from burning or sticking to the cooking surface.
Cooking with Garlic
Garlic can be used in a variety of dishes, from soups and stews to stir-fries and roasted vegetables. Here are some tips for cooking with garlic:
– Add garlic towards the end of cooking: Garlic can become bitter if it is cooked for too long or at too high of a heat. For best results, add garlic towards the end of cooking.
– Use garlic in marinades: Garlic makes a great addition to marinades for meats or vegetables. Simply combine minced garlic with oil, vinegar, and any other flavorings of your choice.
– Roast whole garlic heads: Roasting whole garlic heads brings out a sweet, mild flavor in the cloves. To do this, cut off the top of the head of garlic to expose the cloves, drizzle with olive oil, and roast in the oven for 30-40 minutes.
Garlic Recipes
If you’re new to cooking with garlic, here are some recipes to get you started:
Garlic Roasted Potatoes
Ingredients:
– 2 pounds baby potatoes
– 5 cloves garlic, minced
– 3 tablespoons olive oil
– Salt and pepper, to taste
– Fresh parsley, chopped
Instructions:
1. Preheat oven to 400°F.
2. In a large bowl, toss together the potatoes, garlic, olive oil, salt, and pepper.
3. Transfer to a rimmed baking sheet and roast for 25-30 minutes, or until potatoes are tender and lightly browned.
4. Sprinkle with fresh parsley before serving.
Garlic Butter Shrimp
Ingredients:
– 1 pound shrimp, peeled and deveined
– 4 cloves garlic, minced
– 4 tablespoons unsalted butter
– Salt and pepper, to taste
– Fresh parsley, chopped
Instructions:
1. Heat a large skillet over medium-high heat.
2. Add the butter and garlic and cook for 1-2 minutes, until fragrant.
3. Add the shrimp and cook for 2-3 minutes per side, until pink and cooked through.
4. Season with salt and pepper and sprinkle with fresh parsley before serving.
Garlic and Tomato Pasta
Ingredients:
– 1 pound spaghetti
– 6 cloves garlic, minced
– 3 tablespoons olive oil
– 4 medium tomatoes, diced
– Salt and pepper, to taste
– Fresh basil, chopped
Instructions:
1. Cook spaghetti according to package directions.
2. Meanwhile, heat olive oil in a large skillet over medium-high heat. Add garlic and sauté for 1-2 minutes, until fragrant.
3. Add tomatoes and cook for 5-7 minutes, until they start to break down.
4. Season with salt and pepper.
5. Add the cooked spaghetti to the skillet and toss everything together.
6. Garnish with fresh basil before serving.
Conclusion
Cooking with garlic is not only delicious, but also offers numerous health benefits. By learning how to properly prepare and cook with garlic, you can add a flavorful and nutritious element to any dish. So next time you’re in the kitchen, grab some garlic and get cooking!