Happy Monday 👋 

Every week, I go deep into the roots of health in search of the best ingredients to prepare a delicious and nutritious menu for you!

On today’s menu I’ve got: Garlic

I hope you are hungry, but before you get served…

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Starter 🥗 

Change of Plans

We didn’t make it to Mt. Everest Base Camp.

Midway through our trek, my dad and I fell sick (strong cold) and had to call it quits.

Instead of high-altitude glory, we found ourselves bundled in sleeping bags in a tiny Nepalese village without electricity, feeling weak and defeated.

However, that was the moment we were introduced to the traditional medicine: Garlic

The sherpas swear by its power to combat colds and speed up recovery, so with no other options, we gave it a try.

Guess what! A couple of days later we were on our way to the Ama Dablam Base Camp.

We all know garlic as a kitchen staple for transforming meals (and your breath) and warding off vampires. 🧛 

But how does garlic effect the body?

Main 🥙 

A Traditional Medicine

Garlic, a plant in the Allium (onion) family, has been widely used for medicinal and health purposes throughout ancient history by numerous civilizations, including the Egyptians, Romans, Indians, and Chinese.

To this day, garlic is still a popular kitchen essential due to its high phytochemical content and unique flavor. It can be found in practically any cuisine. 🌍️ 

That being said, what are the health benefits of garlic?

Consuming garlic on a regular basis can…

• help protect cells (by reducing oxidative stress) 🛡️ 

• prevent and reduce the severity of illnesses 😷 

• reduce blood pressure 📉

• lower LDL (bad) cholesterol levels

• enhance athletic performance (more research is needed) 🏃 

• improve bone health 🦴 

• support cognitive health 🧠 

👨‍🍳 Tip: Because alliinase is activated when garlic is mashed or diced, experts recommend allowing chopped garlic to sit for ten minutes before cooking.

If garlic is allowed to sit for a short period of time, allicin develops, increasing its health benefits. 💗 

Dessert 🍰 

Nepalese Garlic Soup

If you suffer from a sore throat, coughing, and a runny nose, I’ve got the right thing for you: A sherpa’s traditional garlic soup 🥣 

Ingredients:

• 500 liters of water

• 3-5 cloves of garlic

• 5 grams of mushroom

• 1 tbsp of butter

• 1 tbsp of flour

• ½ tbsp of salt

• A pinch of pepper

Preparation:

1. Bring the water to a boil.

2. Add all the ingredients.

3. Let it boil for 5 minutes with the lid closed.

4. Enjoy 😋 

Careful! This may treat your cold, but it may also cause you to go to the restroom.

My tip: Allow your garlic to age. Aged garlic has been linked to even more health benefits. 😉