Garlic brings many benefits thanks to an absolutely unique substance. But to be able to benefit from it, you must absolutely respect two rules when using it for cooking.
Cooked, melted, chopped… Garlic is one of the most used ingredients in cooking, both for its flavors and its health benefits. Known for thousands of years for its medicinal properties, garlic is particularly appreciated for its ability to strengthen the immune system, reduce blood pressure and prevent certain diseases. Indeed, it has immunostimulant, antibacterial, anti-inflammatory, antioxidant and antibiotic properties.
But to take full advantage of its virtues, you still need to know how to prepare it correctly. Two crucial, yet little-known, aspects must be taken into account to maximize the benefits of this superfood: the method of preparation and the waiting time before cooking.
Garlic contains allicin, which is responsible for its pungent taste and therapeutic effects. Three cloves of garlic contain enough allicin to provide our bodies with the same antibacterial action as a standard dose of penicillin, without the side effects. It is therefore not surprising that this food is known as “nature’s penicillin.” However, this substance does not occur naturally in fresh garlic.
In fact, it only forms when there is a rupture of its tissues, for example by cutting or crushing a clove of garlic. This is when two distinct compounds are generated – alliinase and alliin – which, when in contact with each other, generate the famous allicin. But be careful, do not make the mistake of cooking your harvest immediately, because the two substances take time to react and create allicin. However, it should not remain exposed to the air for long because it is a particularly unstable compound. You should therefore let the garlic rest for 10 to 15 minutes before cooking it.
But the difficulties in taking advantage of garlic’s nutrients don’t end there, because allicin is a fragile substance that degrades quickly under the effect of heat. Also, if garlic is exposed to too high temperatures, much of its benefits are lost. To avoid this, it is best to add it at the end of cooking, cook it over very low heat and for a short time. Another option is to use it raw, for example in pestos, vinaigrettes or by sprinkling it on already cooked dishes.
So, remember the next time you cook with garlic: start by chopping it, then let it sit for 10 to 15 minutes, before gently cooking it or adding it raw to your preparations. This way, you can maximize the beneficial effects of this superfood on your health while pleasing your palate.