March Super Food - Garlic

For the month of March let us shift our focus to Garlic:

  • Garlic is a flavorful and strong food. Garlic grows best when planted in colder temperatures. Garlic is harvested in late spring or early summer.
  • Garlic has been used as medicine for centuries. The ancient Greek doctor Hippocrates would prescribe garlic for many conditions.
  • Garlic has a sharp, strong taste because it contains sulfur. Garlic also has antioxidants that can protect against oxidative damage.
  • Oxidative damage causes stress on the body. This can harm tissues and speed up aging. Oxidative damage can be reduced by eating a healthy diet, exercising, and not smoking.
  • Nutritionally, 1 medium sized clove of raw garlic contains 4.5 calories, 0 grams of fat, 1 gram of carbohydrates, 0.2 grams of protein, 0.1 gram of fiber, and 0.5 grams of sodium.

Recipes

Garlic Salmon

Nutritional information: Makes 6 servings, 169 calories, 24.5 grams of protein, 2.1 grams carbohydrates, 6.7 grams of fat, 48 mg sodium, 0.7 grams of fiber

IngredientsGarlic Salmon

    • 1 ½ lbs. salmon filet
    • Salt and pepper to taste
    • 3 garlic cloves, minced
    • 1 sprig fresh dill, chopped
    • 5 slices of lemon
    • 5 sprigs of fresh dill weed
    • 2 green onions, chopped

Directions

  1. Preheat oven to 450 degrees F, spray 2 large pieces of aluminum foil with cooking spray.
  2. Place salmon fillet on top of one piece of foil. Sprinkle salmon with salt, pepper, garlic and chopped dill. Arrange lemon slices on top of fillet and place a sprig of dill on top of each lemon slice. Sprinkle fillet with chopped green onions.
  3. Cover salmon with second piece of foil and pinch together foil to tightly seal. Place on a baking sheet or in a large baking dish.
  4. Bake in preheated oven for 20 to 25 minutes, until salmon flakes easily.

Garlic Aioli

Nutritional information: Makes 8 servings, 20 calories, 1 grams of protein, 1 grams of carbohydrates, 0 grams of fiber, 1 grams of fat, 60 mg of sodium.

Ingredients

  • ¼ cup reduced fat mayonnaiseGarlic Aioli
  • ¼ cup low fat plain Greek yogurt
  • 1 clove of garlic, minced
  • 2 Tbsp. fresh cilantro, chopped
  • 2-3 Tbsp. fresh lemon juice
  • Salt and pepper to taste

Directions

  1. Add all ingredients to a bowl, mix well.
  2. Refrigerate 2 hours to intensify flavor. Use within 7 days
  3. Can be used as a sauce for sandwiches, potatoes, vegetables, or thinned and used as a salad dressing!