Roast Sweet Potatoes with Tahini Dressing

Roast Sweet Potatoes with Tahini Dressing
A gourmet dinner you can cook on the weeknight.
Prep Time
40 minutes
Number of Servings
Serves 6
Ingredients

Potatoes

  • 3 lb sweet potatoes, cut into wedges
  • [q:1/4] cup ghee, melted
  • 2 tsp kosher salt
  • 2 tsp paprika
  • 1 Tbsp sumac
  • 2 cloves garlic, grated
  • Fresh cilantro, for garnish

Dressing

  • [q:1/4] cup tahini, well blended
  • [q:1/4] cup olive oil
  • 1 Tbsp fresh lemon juice
  • 2 cloves garlic, grated
  • 1 Tbsp honey
  • [q:1/2] tsp kosher salt
Directions
  1. Prepare potatoes: Preheat oven to 450° and line a rimmed sheet pan with unbleached parchment paper.
  2. On prepared baking sheet, toss potatoes with ghee, salt, paprika, sumac, and garlic. Roast, tossing occasionally, until tender and browned, about 25 minutes.
  3. While potatoes roast, prepare dressing: In a small bowl, whisk together dressing ingredients until well combined and emulsified. If dressing is too thick to drizzle, add up to 1 tablespoon of water. Serve sweet potatoes drizzled with tahini dressing and garnished with cilantro.
Nutrition Info
428 Calories, 6 g Protein, 52 g Carbohydrates, 8 g Fiber, 23 g Total fat (7 g sat), 616 mg Sodium, [nutrition:5] Vitamin A, [nutrition:4] Vitamin B6, [nutrition:2] Vitamin B1 (thiamine), Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), E, K, Calcium, Iron, Magnesium, Potassium, Zinc

Aged Garlic Extract

Aged Garlic Extract
What it can do for your health.
Mark Wallace
aged cloves of garlic

It’s an apt coincidence that the abbreviation for aged garlic extract is “age.” as the body gets older, it may need help with the processes that maintain good health. And AGE is ready to step in.

What’s different about AGE?

Garlic not only provides a tasty addition to meals but also boasts many health benefits, including “antioxidants that support the body’s protective mechanisms against oxidative damage,” according to nutritionist Joe Leech, MSc. This is important as the body ages, as is protecting immunity. “Garlic supplements are known to boost the function of the immune system,” says Leech.

Aged garlic extract boosts health benefits, thanks to a proprietary preparation method, in which organically grown garlic is cleaned, sliced, and aged in stainless-steel containers for 20 months. This process results in odorless and more bioavailable compounds.

Benefits of Aged Garlic Extract

Taken together, cardiovascular diseases are the world’s leading cause of death. New studies show the protective effects of AGE on cardiovascular health, both with and without the risk factors that come with having diabetes.

AGE for Cardiovascular Health

A randomized, doubleblind, placebo-controlled study found a significant inhibition of the progression of coronary artery calcification (atherosclerosis) in a group of adults who took 2,400 milligrams of aged garlic extract daily for one year, a result not found in the placebo group.

Other benefits to the AGE group included risk factors for cardiovascular events, such as heart attack and stroke:

  • lower blood pressure
  • fasting blood glucose
  • inflammatory markers

AGE for People with Diabetes

Heart disease is responsible for the deaths of nearly 70 percent of adults over the age of 65 who have diabetes, according to the American Heart Association. But the AHA considers diabetes to be a controllable risk factor.

Three new studies offer hope to those with diabetes who want to lower their risk of cardiovascular disease.

  • Coronary Artery Plaque and Endothelial Cells

    A small randomized, double-blind, placebo-controlled study looked at coronary artery plaque in people with diabetes. While the group that received AGE exhibited a 29 percent reduction in unstable, fatty plaque over the course of the study, the placebo group saw a 57 percent progression in plaque.

    Endothelial cells, which line the circulatory system, control vascular relaxation and contraction and play a role in blood clotting and platelet adhesion.

  • Cardio-Ankle Vascular Index

    Paving the way for further research into the effects of AGE on improving vascular endothelial function, a small, three-month study showed a larger reduction in the cardio-ankle vascular index (CAVI) of Type 2 diabetes patients who took AGE than in that of the placebo group.

    CAVI measures arterial stiffness from the ascending aorta to the ankle arteries.

  • Ventricular Myocardial Mass

    The third study looked at left ventricular myocardial mass (LVM), an increase in which is an indicator of poor cardiac outcomes.

    After a year, researchers observed a trend toward a decreased LVM in the group taking AGE, and no change in the placebo group.

    The researchers suggest further trials with larger study populations and longer duration to understand the trend better.

Sources

“Aged garlic extract reduces left ventricular myocardial mass in patients with diabetes: A prospective randomized controlled double-blind study” by E. Hutchins et al., Experimental and Therapeutic Medicine, 12/27/19

“Aged garlic extract reduces low attenuation plaque in coronary arteries of patients with diabetes: A randomized, double‑blind, placebo‑controlled study” K. Shaikh et al., Experimental and Therapeutic Medicine, 2/20

“Short-term impact of aged garlic extract on endothelial function in diabetes: A randomized, double-blind, placebo-controlled trial” by S. Hamal et al., Experimental and Therapeutic Medicine, 12/27/19

“Cardiovascular disease and diabetes,” American Heart Association, www.heart.org, 5/4/21

“The effect of aged garlic extract on the atherosclerotic process . . . ,” by M. Wlosinska et al., BMC Complementary Medicine and Therapies, 4/29/20

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Contributor
Nan Fornal
Tags
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heart health
blood pressure
diabetes

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Grilled Tofu with Lime-Cilantro Sauce

Grilled Tofu with Lime-Cilantro Sauce
Mediterranean Flavor on a Vegan Staple
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients
  • 1 cup fresh Italian parsley leaves
  • 1 cup fresh cilantro leaves
  • 1 garlic clove, chopped
  • [q:1/4] cup extra-virgin olive oil
  • 2 Tbsp lemon juice
  • Salt and freshly ground black pepper
  • 1 (14 oz) package extra firm tofu, drained
  • 1 Tbsp vegetable oil, plus additional for grill
Directions
  1. In a high-speed blender, purée parsley, cilantro, garlic, extravirgin olive oil, lemon juice, and salt and pepper to taste until smooth. Set aside.
  2. Slice drained tofu into 12 slices. Lay slices on a rimmed baking sheet lined with a clean kitchen towel. Top tofu slices with another clean towel. Place another baking sheet on top. Set a heavy skillet on baking sheet to remove water from tofu. After 15 minutes, remove tofu and pat dry.
  3. Brush tofu with 1 tablespoon of vegetable oil. Season to taste with salt and pepper. Lightly oil grill grates with additional vegetable oil.
  4. Grill tofu slices 3 minutes per side, or until lightly charred. Remove tofu from grill. Brush with herb sauce. Serve remaining sauce on side.
Nutrition Info
198 Calories, 9 g Protein, 4 g Carbohydrates, 2 g Fiber, 18 g Total fat (3 g sat), 313 mg Sodium, [nutrition:5] Vitamin K, [nutrition:2] Vitamin C, Calcium, [nutrition:1] Vitamin E, Folate, Iron, Magnesium, Phosphorus

Louisiana Remoulade

Louisiana Remoulade
Prep Time
10 minutes, plus overnight rest
Number of Servings
Makes 1 cup (Serves 4)
Ingredients
  • 2 Tbsp red wine vinegar
  • 1 tsp whole-grain mustard
  • [q:1/2] tin (2 oz) anchovies with oil, chopped
  • [q:1/2] cup vegetable oil
  • 1 Tbsp prepared horseradish
  • 1 Tbsp smoked sweet paprika
  • 1 garlic clove, grated
  • 1 Tbsp chopped fresh parsley
  • 1 Tbsp chopped fresh tarragon
  • 2 scallions, thinly sliced
Directions
  1. Combine vinegar, mustard, anchovies, vegetable oil, horseradish, paprika, and garlic in a bowl. 
  2. Let mixture rest overnight in refrigerator. An hour before serving, stir in parsley, tarragon, and scallions.
  3. Serve remoulade at room temperature.
Nutrition Info
292 Calories, 5 g Protein, 12 mg Cholesterol, 3 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 1 g Fiber, 30 g Total fat (2 g sat), 554 mg Sodium, [nutrition:4] Vitamin E, [nutrition:2] Vitamin B3 (niacin), Vitamin K

Lentil and Chard Cakes

Lentil and Chard Cakes
Prep Time
90 minutes
Number of Servings
8 cakes
Ingredients
  • Kosher salt, plus more if needed, divided
  • [q:1/2] cup short-grain brown rice, soaked overnight or rinsed
  • [q:3/4] cup Puy lentils, rinsed
  • 2 Tbsp olive oil, divided
  • 1 small onion, chopped
  • 4 garlic cloves, minced
  • 1 tsp ground cumin
  • [q:1/2] tsp freshly ground black pepper
  • 1 large bunch Swiss chard (1 lb)
    • stems sliced [q:1/2]-inch thick
    • leaves shredded into 1-inch strips
  • 2 Tbsp water
  • [q:1 1/4] cups quinoa flakes*
  • 1 Tbsp lemon juice
  • 2 large eggs
Directions
  1. Preheat oven to 375°F with a rack in the center position.
  2. Bring a large pot of water to boil. Add [q:1/4] teaspoon of salt and rice. Cook for 10 minutes and then add lentils. Cook for 20 to 22 minutes more, until lentils and rice are tender but not mushy. Drain and let cool.
  3. Meanwhile, in a large nonstick skillet, heat 1 tablespoon of the oil over medium high heat. Add onion, garlic, cumin, [q:1/2] teaspoon of salt, and pepper. Cook for 3 minutes, and then add chard stems. Cook until onions and chard stems are very soft, 10 to 12 minutes more. Add chard leaves, water, and [q:1/4] teaspoon of salt and cook, tossing with tongs, until very soft, 5 minutes more. Let cool.
  4. Line a baking sheet with unbleached parchment paper. In a food processor, combine lentils and rice, chard, quinoa flakes, lemon juice, eggs, and& [q:3/4] teaspoon of salt. Pulse until just combined. Divide mixture into [q:8 1/2] cup (4 oz) portions and shape them into 1-inch-thick patties (about 3 inches wide), placing them on prepared baking sheet as you go.
  5. Brush patties with remaining 1 tablespoon oil and sprinkle with [q:1/4] teaspoon salt. Bake for 20 to 25 minutes, flipping halfway through, until cakes are crispy, browned, and cooked through.
Nutrition Info
1 cake: 270 Calories, 12 g Protein, 41 g Carbohydrates, 5 g Fiber, 7 g Total fat (1 g sat), 329 mg Sodium, [nutrition:5] Vitamin D, K, [nutrition:3] Vitamin B6, Folate, Magnesium, Phosphorus, [nutrition:2] Vitamin A, B1 (thiamine), C, Iron, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), E, Potassium, Zinc

Baked Eggs with Tomatoes, Red Bell Pepper & Garlic

Baked Eggs with Tomatoes, Red Bell Pepper & Garlic
Prep Time
30 min prep time
Number of Servings
2
Ingredients
  • 2 Tbsp coconut oil
  • 2 cloves garlic, minced
  • 1 red bell pepper, seeded and sliced into strips
  • [q:1/2] tsp paprika
  • 1 cup diced, canned tomatoes
  • Salt and freshly ground black pepper to taste
  • 2 eggs
  • 2 Tbsp chopped fresh basil
Directions
  1. Preheat oven to 400°.
  2. Heat oil in an oven-safe pan set over medium heat. Add garlic and sauté for 2 minutes. Add bell pepper and paprika. Sauté for 5 minutes. 
  3. Add tomatoes and cook for 2 minutes. Remove pan from heat and season with salt and pepper.
  4. Make a small hollow in one side of tomato mixture using a spoon. Crack one egg into hollow. Make a second hollow in other side of pan using spoon. Crack second egg into this hollow. (Alternately, you can bake eggs and tomato sauce in their own individual-sized baking dishes.)
  5. Transfer baking dish to oven. Bake for 10 to 12 minutes, until whites are cooked but yolks are still runny. Garnish with basil and serve immediately.
Nutrition Info
Per serving: 217 Calories, 7 g Protein, 8 g Carbohydrates, 2 g Fiber, 18 g Total fat (13 g sat), 437 mg Sodium, [nutrition:5] Vitamin C, [nutrition:2] Vitamin A, B2 (riboflavin), B6, [nutrition:1] Vitamin B12, E, Folate, Phosphorus

Pistachio Pesto

Pistachio Pesto
Prep Time
10 min prep time
Number of Servings
1 1/2 cups
Ingredients
  • 1 cup shelled raw pistachios
  • 1 cup fresh basil leaves
  • 1 cup fresh flat-leaf parsley leaves
  • 3 garlic cloves, pressed
  • [q:1/2] cup extra-virgin olive oil
  • 3 Tbsp fresh lemon juice
  • 1 tsp kosher salt
  • [q:1/2] tsp freshly ground black pepper
Directions
  1. In a food processor, pulse pistachios until coarsely chopped. Add basil, parsley, and garlic and pulse until mixed well.
  2. With motor running, slowly add oil, about one-third at a time, and process until combined well. Add lemon juice, salt, and pepper and pulse until combined well.
  3. Serve immediately or store in an airtight container in the refrigerator for up to 2 weeks.
Nutrition Info
Per serving (serves 6): 283 Calories, 5 g Protein, 8 g Carbohydrates, 3 g Fiber, 27 g Total fat (4 g sat), 142 mg Sodium, [nutrition:5] Vitamin K, [nutrition:3] Vitamin B6, [nutrition:2] Vitamin C, E, [nutrition:1] Vitamin B1 (thiamine), Phosphorus

Nature's Healer, Aged Garlic Extract

Nature's Healer, Aged Garlic Extract
Fight high blood pressure, germs, cancer, inflammation, and more.
Jes Gallagher
Slate plate with aged black garlic and rosemary on gray background, top view.

Garlic, also known as the “stinking rose,” has a long-held reputation for its healing capacity, much of which is supported by science. This heart-healthy herb is known for being a fighter of high blood pressure, germs, cancer, inflammation, and more.

From warding off everything from vampires to the plague, garlic appears to fend off anything that might threaten ill on the body. But its stench can be a hurdle. The skin and breath exude garlic’s metallic odor. Another challenge: Many of garlic’s key sulfurous constituents, such as allicin, are highly unstable and difficult to reliably capture and deliver in supplement form. Enter aged garlic.

More than 840 peer-reviewed scientific studies about aged garlic extract (AGE) have been published. The product is made by slicing and storing organic garlic cloves in a liquid alcohol solution, then extracting and aging for up to 20 months. The aging process results in a truly odorless product. Even though allicin is not present, different compounds (including water-based sulfur compounds as well as nonsulfur constituents including allixin and saponins) offer health benefits.

AGE Garlic for Immune Health

Garlic—including AGE—offers anti-microbial and immune-stimulating activities that can help prevent or fight a range of infections as well as cancer. Healthy adults who took AGE daily for three months had less severe cold and flu symptoms, missed less school/work, and functioned better than people who took placebos. AGE also shows potential anticancer activity, particularly for gastric and colorectal tumors and cancers.

Support Heart Health with AGE Garlic

Garlic has a modest blood pressure and cholesterol-lowering effect (albeit with mixed study results) for some people, as well as an overall cardiovascular tonic action—reducing inflammation in the blood-vessel lining. In a small, 12-week, double-blind trial of people with uncontrolled hypertension, 1.2 grams daily of aged garlic extract reduced mean blood pressure by 5 points on average. Some people responded better than others, with “responders” (29 of the 50 participants in the garlic group) ranging closer to an 11.5 drop in systolic and 6.3 drop in diastolic blood pressure compared to placebo.

AGE Garlic to Reduce Inflammation

Fifty-one healthy, yet obese, adults recently took part in a double-blind, placebo-controlled, randomized trial. One group took 3.6 grams of AGE powder daily in divided doses and the other group took a placebo. At the end of the six-week study, two markers of inflammation were significantly lower in those taking AGE “Although the mechanism by which aged garlic employs its effect on obesity-induced inflammation is still not clear, the changes in inflammatory mediators that we found show that the consumption of AGE can produce an anti-inflammatory effect in adults with obesity,” said Susan Percival, one of the study’s authors.

Regulate Blood Sugar with AGE Garlic

Garlic has various benefits for blood sugar and metabolic health. In one study of people with metabolic syndrome, AGE increased levels of adiponectin, a hormone involved in regulating blood sugar.

Sources

“Aged garlic extract has potential suppressive effect on colorectal adenomas in humans” by S. Tanaka et al., 3/06; “Aged garlic extract modifies human immunity” by S.S. Percival, 2/16; “Garlic and heart disease” by R. Varshney and M.J. Budoff, 2/16, J Nutr 

“Aged garlic extract improves adiponectin levels in subjects with metabolic syndrome: A double-blind, placebo-controlled, randomized, crossover study” by D. Gomez-Arbelaez et al., Mediators of Inflammation, 2013

“Aged garlic extract supplementation modifies inflammation and immunity of adults with obesity: A randomized, double-blind, placebo-controlled clinical trial” by C. Xu et al., Elsevier, 6/27/17

“Aged garlic extract supplemented with B vitamins, folic acid and L-arginine retards the progression of subclinical atherosclerosis: A randomized clinical trial” by M.J. Budoff et al., Prev Med, 8-9/09 l

“Beneficial effects of aged garlic extract and coenzyme Q10 on vascular elasticity and endothelial function...” by V.N. Larijani et al., Nutrition, 1/13

“Chemical and biological properties of S-1-Propenyl-l-cysteine in aged garlic extract” by Y. Kodera et al., Molecules, 3/31/17

“The effect of aged garlic extract on blood pressure and other cardiovascular risk factors in uncontrolled hypertensives...” by K. Ried et al., Integr Blood Press Control, 1/27/16

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Contributor
The Taste for Life Staff
Tags
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heart health
inflammation
diabetes

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Shrimp Stir-Fry with Tomatoes, Avocado, and Garlic

Shrimp Stir-Fry with Tomatoes, Avocado, and Garlic
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • 1 lb large shrimp
  • [q:1/4] cup low-sodium chicken broth
  • [q:1/2] tsp cornstarch
  • [q:1/2] tsp chili powder
  • Salt and freshly ground black pepper
  • 2 Tbsp vegetable oil, divided
  • 3 cloves garlic, minced
  • 2 tomatoes, cut into [q:1/2]-inch wedges
  • 2 avocados, cut into [q:1/2]-inch wedges
  • [q:1/2] cup cilantro, chopped
  • 1 lime, sliced into 4 wedges
Directions
  1. Peel and devein shrimp. Pat shrimp dry with paper towels. Set shrimp aside.
  2. In a small bowl, combine broth, cornstarch, chili powder, and salt and pepper to taste. Set aside.
  3. Heat a wok or a large skillet over high heat. Reduce heat slightly. Add 1 tablespoon of the oil and swirl to coat. Add shrimp and garlic. Stir-fry shrimp until they begin to turn pink. Transfer shrimp and garlic to a plate and set aside.
  4. Add remaining tablespoon of oil to wok or skillet. Add tomato wedges and stir-fry for 1 minute. Return shrimp and garlic to wok or skillet. Stir in broth mixture and gently add avocado wedges. Stir-fry mixture, tossing gently, until shrimp are cooked through. Divide mixture between 4 plates.
  5. Garnish with cilantro. Serve with lime wedges.
Nutrition Info
328 Calories, 19 g Protein, 15 g Carbohydrates, 8 g Fiber, 23 g Total fat (3 g sat), 742 mg Sodium, [nutrition:5] Vitamin B12, Phosphorus, [nutrition:4] Vitamin B6, [nutrition:3] Vitamin E, [nutrition:2] Vitamin B3 (niacin), C, K, Folate, [nutrition:1] Vitamin A, B1 (thiamine), B2 (riboflavin), Magnesium, Potassium, Zinc

Fermented Garlic-Dill Pickles

Fermented Garlic-Dill Pickles
Prep Time
10 days prep time
Number of Servings
Makes approximately 8 pickles
Ingredients
  • 12 oz (6 to 8) small, firm organic cucumbers
  • 5 Tbsp pickling salt or other pure salt
  • [q:1/2] gallon (2 qt) chlorine-free, filtered water
  • 1 bunch dill
  • 6 cloves peeled garlic
Directions
  1. Thoroughly rinse cucumbers. Cut thin slice with a paring knife off blossom end of each cucumber. (This is the end opposite the stem. The reason this end is cut is because it contains enzymes that soften the cucumber as it ferments.)
  2. Make brine by dissolving salt in [q:1/2] gallon of filtered water.
  3. In a half-gallon sterilized fermenting jar with an airlock lid, place dill and garlic. Pack whole cucumbers on top of herbs. Pour brine over, making sure cucumbers are completely covered and there’s 1 to 2 inches of headspace at top. (You may not need all brine.) Place a fermentation weight on top of cucumbers to make sure they stay under liquid. Tighten lid.
  4. Set jar in a cool, dry location between 60° to 70° away from sunlight.
  5. Check jar daily. If surface scum appears, skim it. Retighten lid after. Once bubbles have stopped rising (after about 6 or 7 days), transfer jar to fridge for an additional 3 days. Skim as needed. Pickles should taste sour when done. Store in fridge for up to 2 months.
Nutrition Info
Per Pickle: 7 Calories, 2 g Carbohydrates, 1 g Fiber, 526 mg Sodium, [nutrition:1] Vitamin K
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