Characteristics

• Family: Amaryllidaceae
• Origin: Central Asia
• Season: Available all year round
• Colour: White to red
• Flavour: Strong

Properties

• Rich in antioxidants
• Source of sulphur compounds
• Promotes cardiovascular health
• Anti-cancer properties
• Rich in flavour and low in calories

Nutritional and caloric values

Eaten in small amounts, garlic provides few nutrients.

However, when consumed in larger quantities throughout the day, garlic is a source of some nutrients.

For example, a head of garlic (about 40 ml or 24 g of garlic) is a good source of manganese and vitamin B6, as well as phosphorus, iron, copper, selenium and vitamin C.

How much is a "serving" of garlic worth?

Garlic contains many active compounds that provide a range of health benefits.

Some of these compounds have multiple roles.

For example, sulphur compounds have been linked to both cancer prevention and cardiovascular disease.

It should be noted that not all of the phytochemicals in garlic are active in the body, and some have yet to be discovered.

Note that the active compounds in fresh garlic work synergistically to produce different health effects.

The benefits

• Protection against certain chronic diseases (cardiovascular disease, certain cancers and other chronic diseases)
• Antimicrobial and anti-infective properties
• Interesting antioxidant content

How to choose the right garlic?

Garlic is a perennial vegetable with a bulb that has a strong smell and taste.

This characteristic flavour makes it one of the most important seasonings in cooking.

The head of garlic consists of several cloves, which are very popular in cooking.

There are several varieties of garlic, the most common being white garlic and purple garlic.

Soft-stemmed or hard-stemmed garlic?

Commonly sold garlic belongs to the subspecies Allium sativum var. sativum, which is botanically characterised by the absence of a flower stem (hence the name "soft-stemmed garlic") and numerous small cloves.

From a culinary point of view, the subspecies Allium sativum var. ophioscorodon, which has a flower stem (hence the name 'hard garlic' or even 'stick garlic') and smaller, relatively large pods, is clearly superior.

This subspecies is considered to be the older of the two and has retained some of the characteristics of wild garlic, including its flavour and, unfortunately, its short shelf-life.

Preserved over the centuries thanks to the care of knowledgeable amateurs, the garlic stick is now available through networks of artisanal producers as well as in some specialist shops.

In Europe, where it is best known, it is not uncommon for it to be considered a local product. This is the case of Lautrec's pink garlic, which has a registered designation of origin in France.

Storing garlic

Fresh garlic can be kept for three to nine months, depending on the variety.

Store it in a dry place at room temperature, as cold and moisture trigger the germination process.

How to prepare garlic?

To properly remove the skin from garlic, crush it with the tip of a knife.

This removes the bacteria that would make the garlic indigestible and is largely responsible for bad breath.

The garlic is then ready to be cooked and used in various preparations.

Preparing young garlic shoots

The garlic shoot comes out of the ground in spring and has not yet begun to form its bulb.

It is eaten roasted in salt or lightly steamed and drizzled with vinaigrette like leeks.

It can also be chopped and used in salads, soups, etc.

Look for it in Asian grocery stores.

Cooking the flower stalk

To encourage bulb production, the garlic bulb should be cut with the flower bud soon after it has formed.

Finely chopped, it can be used in all kinds of preparations, such as garlic butter.

"Garlic in a shirt"

Roasted or grilled in the oven with the skin on, garlic takes on a very special flavour that enhances mayonnaise, vinaigrettes or spicy sauces.

The whole bulb is first de-headed and brushed with oil.

The individual pods can also be added to a broth or sauce and removed when serving, or stuffed into roast poultry.

At the end of cooking, the garlic can be removed and used to make a sauce.

Taste garlic in an "aioli" version

Aioli is made like mayonnaise, except that you start with crushed garlic before adding the usual ingredients.

It can accompany fish, cold meats or a fondue.

Discover aïgo-bouïdo

Of the many garlic soup recipes developed around the world, one of the simplest is aïgo-bouïdo, which has both culinary and medicinal uses.

To prepare it, cook 6 crushed garlic cloves in a litre of boiling water for about 10 minutes.

Then remove from the heat, add the sage, thyme and bay leaf and leave to simmer for a few minutes.

Remove the herbs, beat an egg into an omelette and add it to the soup without stopping the beating. Season with salt and pepper.

Serve the soup on a slice of bread drizzled with olive oil.

Use garlic to spice up the simplest of dishes

Brown whole cloves of garlic in oil, remove the garlic and toss the pasta in this fragrant oil.

Others prefer to add crushed garlic to very hot pasta with a little melted butter or olive oil.

Homemade garlic butter, a very French delicacy

Serve the frogs' legs, prawns and snails with butter made from minced garlic, spring onions and parsley.

Cook in the oven on a high heat for a few minutes.

Mussels can be cooked in butter with garlic, fine herbs and white wine, covered, until they open.

Reduce the liquid over a high heat and pour over the mussels.

For a simple treat, try garlic bread

Slice a slightly stale baguette without separating the slices completely. Between the slices, put a little butter mixed with chopped garlic and salt.

Wrap the baguette in aluminium foil, put it in the oven at medium heat and cook for 20 or 30 minutes.

Contraindications and allergies

The very high concentration of active molecules in garlic is a valuable asset, but it is also a double-edged sword.

Garlic contains substances that can interfere with certain medications or damage the gastrointestinal barrier in sensitive individuals, especially when consumed in large quantities.

Garlic extracts or supplements interact with certain blood-thinning or anticoagulant drugs.

Similarly, consuming excessive amounts of fresh garlic while taking certain blood-thinning medications may have an additive effect, increasing the risk of bleeding.

It is also advisable to avoid eating garlic before surgery to reduce the risk of prolonged bleeding.

Finally, for people taking hypoglycaemic medication, eating large amounts of fresh garlic can increase the effect of these medications.

In general, eating less than 4g of garlic (the equivalent of one clove) a day seems sensible to avoid harmful interactions.