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.
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.