Superfood of the Month: Garlic

Garlic has remarkable health benefits and a rich history of medicinal use. Known for its potent flavor and strong aroma, garlic is not only a culinary favorite. From boosting immune function to promoting heart health, its health advantages make it an indispensable part of a balanced diet.

Health Benefits

Boosts Immune System: Garlic is rich in antioxidants and immune-boosting properties, which can help fight off common illnesses, such as colds and infections. 

Promotes Heart Health: Compounds in garlic help lower blood pressure and cholesterol levels, contributing to overall cardiovascular health. 

Acts as a Natural Antibiotic: Garlic’s antibacterial and antiviral properties have been used for centuries to combat infections. 

Reduces Inflammation: The anti-inflammatory properties of garlic can alleviate symptoms of arthritis and other inflammatory conditions. 

Supports Digestive Health: Garlic promotes healthy digestion by stimulating the production of gastric juices and balancing gut flora. 

Enhances Detoxification: Garlic helps the liver eliminate toxins from the body, making it a valuable addition to any detox regimen. 

Improves Bone Health: Garlic can increase estrogen levels in females, which may reduce the risk of osteoporosis in women. 

Fights Oxidative Stress: Garlic’s high antioxidant content helps combat oxidative stress, protecting cells from damage. 

Aids in Weight Management: Some studies suggest that garlic can support metabolism, which may aid in weight management. 

Supports Brain Health: Garlic’s antioxidant and anti-inflammatory properties benefit brain health, potentially reducing the risk of neurodegenerative diseases. 

Garlic Beef and Rice Bowl

Ingredients 

• 4 oz lean ground beef 
• ¼ c cooked rice (brown or white) 
• ¼ large bell pepper, diced 
• ¼ medium zucchini, diced 
• ¼ c diced carrots 
• ¼ c baby spinach, chopped 
• 1 tsp olive oil (or cooking spray) 
• 1-2 cloves garlic, minced 
• 1 tsp soy sauce 
• 1 tsp rice vinegar (optional) 
• Salt and pepper, to taste 
• Red pepper flakes (optional) 

Directions 

1. Prepare rice. Cook your choice of rice (brown or white) according to package instructions. 
2. In a large skillet over medium-high heat, cook the ground beef until browned, breaking it up as it cooks. Drain any excess fat if needed. Using a lower-fat beef option (90% lean or higher) will reduce the calorie and fat content. 
3. Sauté garlic and vegetables. Move the beef to one side of the skillet, add a small amount of olive oil or cooking spray, and sauté the garlic, bell pepper, zucchini and carrots until they’re slightly tender but still have a bit of crunch. 
4. Stir in the beef and veggies, adding soy sauce (low-sodium, if desired), rice vinegar, salt and pepper. Add red pepper flakes, if desired. 
5. In the last minute of cooking, stir in the chopped spinach just until wilted. 
6. Spoon the beef and veggie mixture over the rice and enjoy. 

Serves one
Nutrition per serving – calories: 375-415; protein: 30g; carbohydrates: 32g; fat: 12-15g; sodium: 150-300mg