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SMART Ideas!
Let's Put More GARLIC Into Our Diets
by Alice Osborne
 It has long been believed that the organic compound allicin, which gives garlic its characteristic aroma and flavor, acts as the world's most powerful antioxidant. But until now it hasn't been clear how allicin works, or how it compares to more common antioxidants such as vitamin E and coenzyme Q10.
A research team investigated whether allicin could be as effective as claimed. Through experiments with synthetically produced allicin, they found that sulfenic acid produced when the compound decomposes rapidly reacts with dangerous free radicals.
Researchers said that the reaction between the sulfenic acid and radicals is as fast as it can get, limited only by the time it takes for the two molecules to come into contact. No other compound has been observed to react as an antioxidant so quickly.
(Sources: Science Daily January 31, 2009; Angewandte Chemie International Edition December 22, 2008, Volume 48 Issue 1, Pages 157-160)
 Garlic is a triple-whammy: it’s antibacterial, antiviral and anti-fungal. Studies have even found it is effective at killing antibiotic-resistance bacteria, including MRSA, and for reducing fungal infections, such as yeast infections, and fighting viruses and parasites.
But that’s only the beginning. Garlic is great for your heart, as it helps to induce the relaxation and enlargement of blood vessels, which improves blood flow throughout the body. This can help to prevent a potentially deadly form of high blood pressure, as well as heart attack and stroke.
Garlic also inhibits the formation of plaques in your arteries, and prevents cholesterol from becoming oxidized, a condition that may contribute to heart disease.
People who eat the most garlic and onions (a close family member to garlic) have increased protection against at least five forms of cancer, according to Italian and Swiss studies, including:
Esophageal cancer
Colon cancer
Breast cancer
Ovarian cancer
Prostate cancer
It also appears that allicin may be useful as a cancer treatment. When alliinase and alliin (the two components that covert to allicin) were injected into a tumor cell, the reaction not only penetrated the cell but also killed it.
Information Courtesy Dr. Mercola
Well we’re convinced—adding more garlic into our diets is one smart idea! So here’s some recipes we’ve found that do just that:
Garlic Almond & Peasant Bread Dip
Total Time: 35 min
Try this as an appetizer for a large group, or package it a salad for a great lunch side dish.
 2 1/2 ounces peasant bread, crusts removed (or any crusty bread)
1/2 cup blanched, slivered almonds
8 tbsp. extra-virgin Greek olive oil
2 tbsp. red wine vinegar
1 large lemon, juice only
2 ounces potato, peeled, cooked and cooled
3/4 cup water
6 garlic cloves, peeled and passed through a garlic press
salt and ground black pepper
Soak bread in water for 15 minutes. Squeeze lightly to remove about 1/2 of the water and reserve.
In a food processor, process almonds until finely ground. Add bread, oil, vinegar, lemon, potato and 1/2 cup water and process until smooth. Transfer to a serving bowl; add garlic and season with salt and pepper to taste.
If the dip is too thick, whisk in enough of the remaining water until smooth and creamy. Serve at room temperature with olives and warm pita bread. This dip can be made several hours or a day ahead of time, but should be kept at room temperature. As the dip stands, it becomes much thicker and you may need to add a little more water to achieve "dipping" consistency. (Serves 10)
Nutrition information based on individual serving: calories, 160; total fat, 14 g; carbohydrates, 7 g; protein, 2 g.
 Download this recipe.
Lemon Pepper Garlic Potatoes
Total Time: 45 min
This dish is cooked on the stove top, making life much easier. It’s a side dish that’s also fantastic with seafood.
 6 large potatoes, peeled and thinly sliced
salt
3 tablespoons thyme oil (found at natural food stores or just sauté thyme in virgin olive oil)
1/2 cup butter
freshly grated zest of 1 lemon
freshly squeezed juice of 1 lemon
coarsely ground black pepper to taste
1 teaspoon fresh minced thyme
2 tablespoons chopped parsley
6 minced garlic cloves
5 shallots, minced
Parcook the potatoes in boiling water for 5 minutes. Remove, drain, and pat dry on towels. Lightly sprinkle with salt. Heat the thyme, oil and 4 tablespoons of butter in a large heavy pan over medium heat. Add the potatoes to the pan and quickly brown the potatoes on both sides, one layer at a time. Place the browned potatoes on a warmed dish.
Once all of the potatoes have been browned, mix together the remaining butter, lemon zest, lemon juice, coarse pepper, thyme, parsley, garlic, and shallots in a medium sized heavy pan. Heat over medium heat until the garlic and shallots become fragrant. Be careful not to brown the garlic. Drizzle the sauce over the potatoes or serve the sauce on the side. (Serves 4)
Download this recipe.
Garlic Pesto-Stuffed Chicken Breast
"Chicken, chicken, chicken. I want to eat healthy, but I also would like to make something fancy once in awhile.." That was the statement that inspired this dish. If you are hesitant to try stuffing the chicken breast, then just serve the sauce as a topping.
 4 boneless, skinless chicken breasts
1 batch Roasted Garlic Pesto
1/4 cup crumbled goat cheese
Salt and freshly ground black pepper
Vegetable cooking spray
Heat a cast iron griddle or skillet over high heat. Preheat oven to 350°. Meanwhile, using a sharp paring knife or boning knife, make a crosswise slit at end of each chicken breast, cutting through the middle to form a pocket; be careful not to cut through outside of chicken breast. Fill each pocket with 2 heaped tablespoons of Roasted Garlic Pesto and 1 tablespoon goat cheese. Press cut ends together, and season breasts with salt and pepper.
Spray the hot griddle lightly with cooking spray and add chicken breasts. If pan is not large enough to hold all chicken breasts without crowding, saute them in batches. Let meat cook undisturbed for a few minutes. Sear to golden brown, about 4 minutes; turn breasts over and cook other side until golden brown, about 4 minutes. Place pan in oven and allow chicken to sizzle slowly for 5-7 minutes, or until breasts are cooked through. They should feel firm but not hard when you press on them. Remove from pan and serve, either whole or sliced crosswise into 3 pieces each.
To Make Roasted Garlic Pesto: Preheat oven to 375°. Slice tops off of 4 heads of garlic. Lightly spray heads with olive oil cooking spray. Wrap in lightly oiled aluminum foil and roast 1 hour. Allow to cool before handling.
Separate garlic cloves and squeeze pulp out into the bowl of a food processor fitted with the stainless steel blade. Add 2 cups fresh basil leaves, chopped, and 1 teaspoon pine nuts. Puree until smooth. Stir in 2 teaspoons Parmesan cheese. Add salt to taste. (Serves 4)
From The Juan-Carlos Cruz Calorie Countdown Cookbook, Juan-Carlos Cruz with Martha Rose Shulman, © 2007. Gotham Books, publisher.
Nutrition information based on individual serving: calories, 230; carbohydrates, 13g; total fat, 5g; fiber, 2g; saturated fat, 2g; protein, 33g; cholesterol, 77mg.
Download this recipe.
Grilled Halibut with Fried Garlic and Sage
3 tablespoons olive oil
8 garlic cloves, peeled and sliced very thin
15 sage leaves
4 (6-to-7-ounce) halibut fillets
In medium saute pan, heat olive oil over medium-low heat, add sliced garlic and cook until golden and crispy, about 4-5 minutes. Remove garlic with a slotted spoon onto a paper-towel-lined plate. In batches, add a few sage leaves to hot oil and fry until just crisp. Remove with a slotted spoon and place on the paper-towel-lined plate. Reserve oil. Season garlic and sage with salt.
Brush halibut with garlic-and-sage-scented olive oil. Heat a grill pan to medium-high heat. Grill each side of fish for 3-5 minutes and season with salt and pepper. Remove and top with reserved garlic and sage chips. (Serves 4)
Download this recipe.
(If YOU have a smart idea, won't you share it? Life is so much easier and we accomplish so much more when we pool our resources. And after all, we're all in this together. So email patty@dvo.com or alice@dvo.com with YOUR Smart Ideas!)
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