Garlic isn’t just a kitchen staple herb – it’s your secret weapon for both flavour and unbeatable health benefits. This little bulb packs a punch, turning simple dishes into gourmet delights with its bold, savoury kick.
Garlic doesn’t stop at flavour; it’s packed with antioxidants that help supercharge your immune system and fight off inflammation. From sizzling stir-fries to creamy sauces and sandwich spreads, garlic brings a unique taste and health-boosting magic to every meal.
Adding garlic to your dishes
Garlic can be used in various cooking methods, such as baking, roasting, and sautéing. It is particularly well-suited for cooked and boiled dishes, according to celebrity chef Siphokazi Mdlankomo from Cape Town.
“Cooking with garlic makes our meals more delicious and contributes to our overall health,” she says.
Garlic works well in spreads, especially if you like it on sandwiches, Mdlankomo adds. When mixed with olive oil and crushed, it pairs nicely with avocado or can be spread on bread. In sauces, garlic blends well, adding a strong, fresh aroma and flavour. It is also excellent in stews and soups, she advises.
“We also use garlic in marinades, particularly for meats like pork, poultry, and lamb ribs, as it imparts a robust flavour.”
Siphokazi Mdlankomo
She adds, “If you’ve never tasted garlic bread, you’re missing out on a rich, aromatic flavour – it’s one of the famous Mzansi baked goods featuring garlic.”
She says some people also add garlic to mashed potatoes, where it blends well, with a strong taste. However, if you’re cooking for a group, it’s best to prepare a separate batch without garlic, as not everyone may enjoy its strong taste.
“Whether you’re cooking with it, pickling it, or eating it raw, garlic is truly nature’s gift to us.”
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What makes garlic stands out?
Garlic’s remarkable health benefits are primarily due to its immune-boosting properties, says Helen Donkin, a registered dietitian based in Hilton, KwaZulu-Natal.
She notes that garlic can aid the immune system and provides antibacterial and antifungal properties. She further explains that garlic contains numerous organosulfur compounds with various health benefits.
Some of these, like allicin, are present in higher amounts after chopping, crushing, or chewing garlic, as you would when preparing a meal.
“But these compounds degrade quickly at high temperatures, so raw garlic would seem to be best if you are looking for those health benefits.”
She adds, “Immune enhancing properties also contribute to reducing the risk of cancer of the oesophagus, stomach and colon as it contains several bioactive compounds with anticancer properties.”
However, she notes that the evidence does not currently support using garlic alone to treat cancer once it has already developed, but it can be used as an immune booster.
Another great health aspect of garlic is its potential to help people with diabetes by lowering blood sugar, blood triglycerides, and LDL cholesterol. However, Donkin advises that more research is needed, so don’t discard your diabetes medication and lifestyle management just yet.
“Garlic also has many cardiovascular protective properties.”
Donkin acknowledges that many people suffer from heartburn or digestive upset when eating garlic. While antacids can help with heartburn, to prevent digestive upset, you can make garlic oil.
“And worried about garlic breath? Eat some parsley with the garlic to neutralise the smell.”
Helen Donkin
Gut-friendly garlic oil by Donkin
Donkin shares how to make garlic oil:
- 100ml neutral oil of choice (“I love canola oil as it is high in omega-3 fatty acids which are great for brain and blood health.”)
- 1 head of garlic, or how many cloves you’d like, remove papery skins and slice
Heat the oil in a small saucepan on medium heat. Add the sliced garlic and cook gently for 5-10 minutes. It will smell lovely and aromatic, and the garlic will turn golden brown. Strain into a sterilised jar. Use in cooking, on salads or pasta, anywhere you want your garlic hit! This recipe probably does not contain all the health boosting properties that you would get from eating raw garlic.
ALSO READ: Don’t toss veggie scraps! Turn it into yummy dishes
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Lighter coleslaw from "Ting" cookbook
Ingredients
- Juice of half a lemon
- ¼ cup plain yoghurt
- ½ tsp chilli flakes
- 2 garlic cloves, crushed
- 1 tsp honey
- 1 handful of parsley, roughly chopped
- 2 tbsp apple cider vinegar
- Salt and pepper to taste
- 1 cup finely sliced green cabbage
- 1 cup finely sliced red cabbage
- 1 tbsp finely chopped red onion
Instructions
Combine the lemon juice, yoghurt, chilli flakes, garlic, honey, and vinegar. Toss the cabbage, onion, apples and parsley through the dressing and serve.
