GARLIC Benefits and Recipes
GARLIC is a powerful, nutrient-rich bulb known for its healing properties, largely due to the compound allicin (released when crushed).
GARLIC Health Benefits
Helps lower blood pressure and reduce LDL (bad) cholesterol. Fights colds and infections with antimicrobial properties. Protects cells and may support brain health. May reduce inflammation and support disease prevention. Acts as a prebiotic, feeding good gut bacteria. Traditionally used to reduce fatigue and improve performance.
HOW TO USE Best raw: Crush or chop for maximum benefits. Wait ~10 minutes before cooking to activate allicin. Daily amount: 1–2 cloves.
POSSIBLE SIDE EFFECTS: Can cause bloating, indigestion, or bad breath. Acts as a natural blood thinner (use caution with medications or before surgery)
GARLIC Recipes
Garlic Tea
(Soothing Drink)
INGREDIENTS:
2 cloves garlic, crushed
2 cups water
Optional: lemon juice & honey
INSTRUCTIONS: Boil water and add garlic. Simmer 10–15 minutes. Strain, then add lemon and honey if desired.
BENEFITS: Supports immunity, digestion, and cold relief
Garlic Butter Spread
INGREDIENTS:
1/2 cup softened butter
3–4 cloves garlic, minced
1 tbsp parsley (optional)
Pinch of salt
INSTRUCTIONS: Mix all ingredients until smooth. Store in fridge and use on bread, veggies, or meats.
Simple Garlic Dressing
INGREDIENTS:
3 tbsp olive oil
1 tbsp lemon juice or vinegar
1-2 cloves garlic, minced
Salt & pepper
INSTRUCTIONS:Whisk everything together. Drizzle over salads or roasted veggies.
Garlic Herb Buffalo Chicken Rice Bowl
INGREDIENTS:
1 lb chicken breast, cubed
2 cups cooked rice
â…“ cup buffalo sauce
1 tsp garlic powder
1 tbsp parsley
Ranch or Greek yogurt ranch
Green onions (optional)
INSTRUCTIONS:
Cook chicken in skillet until golden. Toss with buffalo sauce and garlic powder. Add rice to bowls. Top with buffalo chicken. Drizzle with ranch and sprinkle parsley and green onions.
Optional toppings: cucumbers, shredded lettuce, cheese, avocado.
Garlic Herb Smashed Potatoes
INGREDIENTS:
1½ lbs baby potatoes
2 tbsp olive oil
2 garlic cloves, minced
1 tsp garlic powder
1 tsp rosemary
1 tbsp parsley
Salt & pepper
Parmesan cheese (optional)
INSTRUCTIONS: Boil potatoes 15–20 minutes until fork tender. Preheat oven to 425°F. Place potatoes on baking sheet and gently smash with glass or potato masher. Drizzle with olive oil. Add garlic, garlic powder, rosemary, salt, and pepper. Bake 25 minutes until crispy. Sprinkle parsley and parmesan before serving.
Garlic Herb Roasted Veggie Tray
INGREDIENTS:
2 cups broccoli
2 carrots, sliced
1 lb red potatoes, cubed
1 onion, sliced
4 garlic cloves
1 tsp thyme
3 tbsp olive oil
Salt & pepper
INSTRUCTIONS:
Preheat oven to 425°F. Toss vegetables with olive oil, garlic, thyme, salt, and pepper. Spread on baking sheet. Roast 30–35 minutes, stirring halfway through.
Creamy Garlic Herb Pasta
INGREDIENTS:
12 oz pasta
2 tbsp butter
4 garlic cloves, minced
1 cup heavy cream or half & half
1 cup parmesan cheese
1 tbsp basil
1 tbsp parsley
Salt & pepper
INSTRUCTIONS: Cook pasta according to package directions. Melt butter in skillet over medium heat. Add garlic and cook 1 minute. Stir in cream and simmer 3–4 minutes. Add parmesan and stir until smooth. Toss in pasta, basil, parsley, salt, and pepper. Optional add-ins: chicken, spinach, mushrooms, broccoli.
Garlic Herb Rice Bowl
INGREDIENTS:
2 cups cooked rice
1 lb chicken or shrimp
2 cups spinach
1 cucumber, sliced
2 garlic cloves
Olive oil
Lemon Herb Yogurt Sauce ½ cup Greek yogurt ~ Juice of ½ lemon ~ 1 tsp dill ~ ½ tsp garlic powder ~ Salt & pepper
INSTRUCTIONS: Cook chicken or shrimp with olive oil, garlic, salt, and pepper. Sauté spinach with garlic until wilted. Mix sauce ingredients together. Assemble bowls with rice, protein, spinach, cucumbers, and sauce.
Garlic Herb Pull Apart Bread
INGREDIENTS:
1 crusty bread loaf
½ cup butter, melted
4 garlic cloves, minced
2 tbsp parsley
1½ cups mozzarella cheese
INSTRUCTIONS: Preheat oven to 375°F. Slice bread in crisscross pattern without cutting all the way through. Mix butter, garlic, and parsley. Stuff mixture and mozzarella into bread cuts. Wrap loosely in foil. Bake 15 minutes covered, then 10 uncovered until melty.
Garlic Herb Steak Bites
INGREDIENTS:
1½ lbs sirloin steak, cubed
3 tbsp butter
4 garlic cloves
1 tsp rosemary
1 tbsp parsley
Salt & pepper
INSTRUCTIONS:
Pat steak dry and season well. Heat skillet over high heat. Sear steak bites 2–3 minutes per side. Add butter, garlic, rosemary, and parsley. Toss until coated.
Serve over: mashed potatoes or rice.
Garlic Herb Mayo Dip
INGREDIENTS:
1 cup mayo
1 tsp garlic powder
1 tsp dill
1 tbsp parsley
1 tbsp lemon juice
Black pepper to taste
INSTRUCTIONS:
Mix everything together in bowl. Refrigerate 30 minutes for best flavor.
Great for: fries, veggies, burgers, chicken, wraps.
Garlic Herb Slow Cooker Chicken & Potatoes
INGREDIENTS:
1 cup mayo
1 tsp garlic powder
1 tsp dill
1 tbsp parsley
1 tbsp lemon juice
Black pepper to taste
INSTRUCTIONS:
Mix everything together in bowl. Refrigerate 30 minutes for best flavor.
Great for: fries, veggies, burgers, chicken, wraps.
Garlic Herb Butter Chicken Bites
INGREDIENTS:
1½ lbs chicken breast or thighs, cubed
3 tbsp butter
4 garlic cloves, minced
1 tsp Italian seasoning
½ tsp paprika
Salt & pepper to taste
2 tbsp fresh parsley, chopped
1 tbsp olive oil
INSTRUCTIONS: Season chicken with salt, pepper, paprika, and Italian seasoning. Heat olive oil in skillet over medium-high heat. Add chicken and cook 6–8 minutes until golden and cooked through. Lower heat. Add butter and garlic. Stir 1–2 minutes until garlic is fragrant. Toss with parsley and serve hot. Serve with: rice, mashed potatoes, pasta, or roasted vegetables.
