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Health Benefits of Garlic

The Pungent Bulb Proves Its Potency

Regular consumption of garlic can reduce the risk of stroke and thrombosis by lowering blood pressure and decreasing platelet aggregation

For nearly four decades, garlic has been touted by the scientific community as a natural remedy for elevated LDL (“bad”) cholesterol. Yet the results of the most rigorous garlic study ever — funded by the National Institutes of Health and conducted at Stanford University — reveal that previous studies were likely wrong. Whether consumed fresh or in powdered pill form, garlic did not lower cholesterol in the study’s participants, adults (average age 50) with moderately elevated LDL. The experiment’s findings, published in the February 2007 Archives of Internal Medicine, are thought to supersede those of previous studies, which typically tested only one garlic type and did not maintain potency consistency. Stanford researchers looked at two top-selling garlic supplements as well as fresh garlic; they also monitored the exact chemical composition of the preparations for the duration of the study.

Garlic contains anti-inflammatory enzymes that reduce the symptoms associated with a host of inflammatory conditions

Now that the verdict is in on garlic’s ineffectiveness for cholesterol, should we throw out the cloves with their paper-thin casings? Hardly. The Stanford study didn’t rule out garlic’s other potential benefits for cardiovascular health. Various studies have shown that regular consumption of garlic can lower blood pressure, inhibit coronary artery calcification and decrease platelet aggregation, thereby reducing the risk of stroke and thrombosis. Though garlic may not lower cholesterol, it can prevent the oxidation of cholesterol in the blood stream and inhibit the formation of atherosclerotic plaques, which lead to heart disease.

Garlic owes its reputation as a folk remedy — and as a breath killer — to its variety of organosulfur compounds.  Allicin and dialyl disulphide are thought to relax and enlarge blood vessels, promoting better blood flow.  Allicin is also a powerful antibacterial, antiviral and antifungal capable of killing harmful microbes — even those that have become resistant to pharmaceuticals — making garlic a natural antidote to colds, flu and infections. Ajoene has been shown to shrink the tumors of skin cancer patients. Garlic’s stink may even make you smarter: researchers in China demonstrated that the sulfur compound sallylcystein prevents degeneration of the brain’s frontal lobes.

In addition to these odiferous compounds, garlic is chock full of beneficial vitamins and minerals. Vitamin C teams up with allicin to protect against cholesterol oxidation, bad bacteria, and colon cancer. In fact, research has shown that eating as few as two servings of garlic a week reduces the risk of colon cancer significantly. Garlic is also a good source of selenium, which guards against heavy metal toxicity, and manganese, an antioxidant defense enzyme.

Health Benefits:

– can lower blood pressure
– can reduce risk of stroke and thrombosis
– may reduce risk of colon cancer
– antibacterial, antiviral and antifungal
– contains Vitamin C, allicin, selenium and manganese
– anti-inflammatory

It is believed that the Egyptians gave garlic to the slaves who built the pyramids to fortify their strength and endurance. Greek and Roman athletes ate garlic before competitions, while soldiers consumed it before battle. No wonder:  garlic contains anti-inflammatory enzymes that reduce the symptoms associated with a host of inflammatory conditions, from arthritis to asthma — not to mention the pain and swelling that might result from hurling a javelin or carrying blocks of limestone up the face of a pyramid.

From the reign of the Pharaohs to the present, cooks have savored garlic as a marinade for meat. Beyond the sweet-hot flavor it imparts, garlic may also make grilled meats healthier by reducing the carcinogens produced as a result of exposing meat to high temperatures. Perhaps this is part of why regular garlic consumption is correlated with a reduced risk of a range of cancers, including oral, ovarian, breast, prostate and renal. Garlic also promotes healthy digestion by warding off intestinal worms and parasites and stopping the H. pylori bacterium, which causes ulcers, from doing excessive damage. Though garlic did not prevail in cholesterol cross-examination, the mighty cloves have certainly won their case.


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1 large chicken breast

Rosemary (1 spring about 9 inches long)

1/2 small onion

4 medium carrots

2 large radishes sliced

1/2 cubanelle pepper


Garlic powder

Powdered ginger

Salt (just a pinch)

Spray chicken breast with oil (I use Pam), season on both sides with cumin, garlic powder, ginger, salt, add all the veggies  put tab of butter on top, add tablespoon of grapeseed oil and tablespoon of water, spring of rosemary.   Fold tight, put on grill for about 20 minutes (each grill is different so test with knife after 15 and if looks cooked, turn off grill and let it sit still covered for 10 minutes.

You can adjust your seasoning portions to your needs.

Meanwhile make sure your side dishes in house are ready.

Bring chicken inside, open, cut and serve.   We remove the rosemary spring before eating.



Bacon wrapped jalapeno poppers with just 3 ingredients! Simple, delicious and incredibly addicting snack for any occasion!

With just 3 ingredients, these jalapeño poppers are not only easy to make, but they’re also super addicting.

yield: 20 POPPERS


  • 10 jalapenos, halved and de-seeded
  • 4oz (110gr) flavored cream cheese, softened  Ismoked chipotle)
  • 10 thin bacon strips, cut in half


 Preheat the oven to 400°F (200°C).
  1. Cut jalapeños in half length-wise and remove the seeds and ribs.
  2. Fill the jalapeno halves with about 1.5 teaspoons of cream cheese.
  3. Then wrap the stuffed jalapeno halves with bacon.
  4. Arrange them on a baking sheet, lined with silicone mat, or aluminum foil. (Secure bacon with toothpick, if needed.)
  5. Bake the jalapeno poppers for 25-30 minutes, or until the bacon is fully cooked. Enjoy warm, or at room temperature.

Freezing Instructions: Prepare the jalapeño poppers throw step 5. Freeze for at least 2 hours. When the poppers are frozen, transfer to a ziplock bag. To bake, arrange the poppers on a baking sheet, lined with silicone mat, or aluminum foil, and bake for 35-40 minutes at 400°F (200°C).

All images and text ©Shinee D. for Sweet & Savory by Shinee

How to Make Authentic Mexican Guacamole from Scratch


  • 3 Haas Avocados
  • 1/4 cup red onion, finely diced
  • 1/4 cup Roma tomatoes, finely diced
  • 1/4 cup cilantro leaves, chopped (no stems)
  • 1 Jalapeno or Serrano chile (about 1 tablespoon), finely diced
  • 1/2 teaspoon sea salt (or maybe a little bit more!)
  • 1 tablespoon lime juice, squeeze the juice from 3 key limes
  • Optional Garnish: cilantro leaves on stems, or sprinkling of Mexican Cojita Cheese


  1. Using a knife or avocado tool, slice avocados in half. Reserve the pits for later.
  2. Remove the peels and place the avocado in a bowl.
  3. Mash the avocados until the consistency is smooth with just a few small lumps.
  4. Add remaining ingredients to the bowl. Gently fold all ingredients together.
  5. If serving guacamole as an appetizer, transfer Mexican Guacamole to a molcajete.
  6. Garnish with a few cilantro leaves on stems, or a sprinkling of Mexican Cojita Cheese.
  7. Serve guacamole with restaurant-style tortilla chips.


  1. Control the heat factor: Jalapeno chiles are milder than Serrano chiles!
  2. If your guacamole will not be enjoyed right away, add in an avocado pit or two, and squeeze a bit more lime juice on top. This will help the guacamole from turning brown.

Related image

I purchased a spiralizer from Amazon and it has been perfect for my consumption of low carb veggies, easy to use, no electric needed just turn that handle and then create noodle dishes that are healthy and full of flavor.    Experiment and create your own.   This one is one of my favorites and I am a garlic freak.


You can adjust this to your personal favorite ingredints

  • 2 tablespoons grapeseed oil
  • 1 vidalia  onion , spiralized
  • 3/4 cup sliced mushrooms (your choice of type, I use baby white mushrooms sliced medium)
  • small zucchini , spiralized, patted dry with paper towel
  • 1 tablespoon  Tsang szechuan spicy stir-fry sauce (available at Walmart)
  • 2 tablespoons Beijing Sweet and tangy Sauce (Panda Express available at Walmart only 7g sugar)
  • 1 large clove crushed fresh garlic
  • 1 small piece of real butter
  • 1 tablespoon sesame seeds (optional)


  1. Heat oil in a wok over medium heat.
  2. Add onions,  crushed garlic,  and cook for 4 to 5 minutes, or until translucent and tender.
  3. Stir in zucchini, butter, mushrooms  and continue to cook for 2 minutes.
  4. Add Tsang sauce and Beijing sauce and sesame seeds; mix and continue to cook for 5 minutes, or until zucchini is tender.
  5. Remove from heat.
  6. Serve.


  • Ingredients

  • 100g (3½oz) rice
  • 125g (4oz) chorizo, sliced
  • 1 large red onion, sliced
  • 1 garlic clove, chopped
  • 1 tbsp olive oil
  • 1 litre (1 3/4pt) chicken stock
  • 1 x 400g tin borlotti beans
  • ½ savoy cabbage, cored and sliced
  • crusty bread, to serve


Loaded Zucchini Skins


  • 1/2 lb. bacon
  • 4 large zucchinis
  • 2 tbsp. extra-virgin olive oil
  • 1/2 tsp. chili powder
  • 1/4 tsp. cumin
  • kosher salt
  • Freshly ground black pepper
  • 2 c. shredded Cheddar
  • 1 c. sour cream
  • 2 green onions, sliced


  1. Preheat oven to 400°. Cook bacon until crispy, 8 to 10 minutes, then transfer to a paper towel-lined plate to drain and chop into small pieces.
  2. Cut zucchinis in half lengthwise. Using a large metal spoon, scoop out seeds from the insides, then cut each half into three to four pieces.
  3. Transfer zucchini to a large baking sheet and toss with olive oil. Season with chili powder, cumin, salt, and pepper.
  4. Bake until slightly tender, about 5 minutes. Top each piece of zucchini with cheese and bacon.
  5. Return to oven and bake until cheese is bubbly and zucchini is tender, about 10 minutes more. Garnish with sour cream and green onions.

recipe courtesy of DELISH

Chicken Stroganoff

Active Time
40 Mins
Total Time
40 Mins
Serves 4 (serving size: about 1 1/2 cups)
If stroganoff could restore its Russian creators 200 years ago, this chicken version will restore you on any winter weeknight.

How to Make It

Step 1

Heat 1 tablespoon oil in a large Dutch oven over medium-high. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook 6 minutes or until done, turning once. Remove from pan.

Step 2

Combine 1 tablespoon stock and flour in a small bowl. Add remaining 1 tablespoon oil to pan over medium-high. Add mushrooms; cook 8 minutes. Stir in garlic and thyme; cook 1 minute. Add wine; cook 2 minutes or until reduced by half, scraping pan to loosen browned bits. Stir in remaining 2 cups and 7 tablespoons stock; bring to a simmer. Add noodles; cook, uncovered, 8 minutes or until done. Stir in flour mixture; cook 1 minute. Remove pan from heat; stir in chicken, remaining 3/4 teaspoon salt, remaining 1/2 teaspoon pepper, and sour cream. Sprinkle with parsley.


Nutritional Information 

  • Calories 443
  • Fat 12.8g
  • Satfat 3.3g
  • Monofat 6.3g
  • Polyfat 1.8g
  • Protein 39g
  • Carbohydrate 39g
  • Fiber 2g
  • Cholesterol 111mg
  • Iron 3mg
  • Sodium 681mg
  • Calcium 35mg
  • Sugars 5g

Recipe courtesy of Real Simple

Forget carb-heavy pasta! This creative twist brings you fresh Italian flavor without any of the guilt.  Enjoy oodles of noodles plus all your favorite pasta fixings —guilt-free! The secret? Subbing in spiralized veggies.   This is from Good Hosekeeping.



  • 3 tbsp. olive oil
  • 2 lb.  zucchini (spiralized)
  • 12 oz. ripe tomatoes
  • 8 oz. fresh mozzarella
  • ½ c. loosely packed fresh basil leaves
  • 2 tbsp. capers
  • 2 clove garlic
  • ¼ c. roasted salted almonds


  1. In 12-inch skillet, heat oil on medium until hot. Add zucchini. Cook 1 to 2 minutes or until just beginning to soften, stirring. Remove from heat; transfer to large bowl.
  2. To bowl with zucchini, add tomatoes, mozzarella, basil, garlic, and 1/2 teaspoon salt. Gently toss to combine. Serve immediately, topped with almonds.



  1. 1 1/2 tablespoon olive oil
  2. pound sweet Italian sausage links, (Johnsonville Sweet Italian)
  3. casings removed and meat broken into 3/4-inch pieces
  4. medium onions, chopped
  5. 1  tablespoon chopped fresh rosemary
  6. kosher salt and black pepper
  7. 1/3 cup all-purpose flour
  8. cups low-sodium chicken broth
  9. bunch kale, torn into bite-size pieces (about 10 cups)
  10. 2 1/2 tablespoons white wine vinegar
  11. small head cauliflower (about 2 pounds), cut into florets
  12.  1 large shredded fresh carrot (about 1/4 cup)
  13.  1/4 cup finely chopped turnip
  14. sheets puff pastry (one 17.3-ounce package), each cut into 4 rectangles


  1. Heat oven to 400° F. Heat the oil in a large skillet over medium-high heat. Add the sausage and cook, tossing occasionally, until browned, 4 to 6 minutes. Using a slotted spoon, transfer the sausage to a large bowl.
  2. Add the onions, rosemary, carrots, turnips ¼ teaspoon salt, and ¼ teaspoon pepper to the drippings in the skillet and cook, stirring, until softened, 3 to 5 minutes. Sprinkle with the flour and cook, stirring, for 1 minute. Add the broth and simmer until thickened, 2 to 3 minutes. Add the kale, vinegar, ½ teaspoon salt, and ¼ teaspoon pepper and cook, tossing, until the kale is wilted, 2 to 3 minutes.
  3. Add the kale mixture and cauliflower to the sausage and toss to combine. Transfer to a 9-by-13-inch or some other 3-quart baking dish and top with the puff pastry, overlapping the rectangles slightly.
  4. Bake until the pastry is golden and the filling is bubbling, 25 to 30 minutes. Let cool for 5 minutes before serving.


Per Serving

  • Calories 443 calories
  • Fat24 g
  • Sat Fat7 g
  • Cholesterol19 mg
  • Sodium901 mg
  • Protein19 g
  • Carbohydrate39 g
  • Sugar4 g
  • Fiber4 g
  • Iron4 mg
  • Calcium143 mg


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