There’s nothing more alluring than the scent of garlic emanating from the kitchen. And in winter, garlic-enriched foods are even more important to our well-being.
There are a multitude of reasons to embrace the humble bulb. Not just because it adds depth to a dish, but also because of its abundant health kicks. Garlic has been studied for its potential to reduce cardiovascular disease risk; for its antitumour, antimicrobial, and antiviral effects; and for its benefit on high blood glucose concentration.
The beauty of this healthy garlicky broth recipe is that it doubles as a delicious base for many soups and stews, but it’s also perfect for sipping when you’re feeling flu-ish. Have some containers of this tucked into your freezer. And if your head is stuffy and full, heat up a cup, jazz it up with hot dried chilies and miso, and you’ll breathe through that sickness in no time! You can brew up this stockpot of garlic broth in less time than it takes to cook a full meal!
Some might find cooking with garlic a bit of a challenge. Look for aged garlic supplements that are readily available in natural food stores.
Take 1 full head of garlic and separate into cloves. Remove papery peels. Smash. Heat oil in large heavy saucepan. Add smashed garlic and sauteu0301 just until softened and very pale golden, about 5 to 10 minutes. Add 10 cups (2.5 L) water, herbs, salt, and pepper.
Slice off tops of remaining heads of garlic just enough to expose cloves. Add to water and bring to a gentle boil. Cover, and with lid ajar, simmer on low heat for 45 minutes to 1 hour until reduced to 8 cups (2 L). Strain broth, reserving soft garlic heads, and set aside.
Sip broth as is. Or add crushed chilies, some miso, fresh spinach, and diced tofu. Add a splash of lemon juice. Alternatively, stir in wontons and bok choy. The options are unlimited. Store broth in 2 cup (500 mL) containers and refrigerate for up to 3 days or freeze.
For reserved cooked garlic, pop from peels and place cooked garlic in small bowl. Smash with fork and return to stock. Or add a little extra-virgin olive oil and seasonings to smashed cloves, season, and spread on toasts. Sprinkle with grated Parmesan and broil until cheese is melted.
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.
Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.
What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health. Nibble-size it! Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.
Red vegetables and fruits are rich in lycopene. This plant nutrient is a potent antioxidant that also happens to provide foods such as tomatoes, watermelon, red peppers, and grapefruit with their characteristic colours. Lycopene has been linked to a range of health benefits including promoting optimal heart health and potentially preventing or slowing down certain types of cancers. Time saver You can cut your prep time for this recipe by using jarred fire-roasted red peppers instead of making your own and 3 cups (750 mL) jarred marinara sauce.