The Nutritional Benefits of Garlic Scapes

Garlic is a common ingredient in many dishes and has been used in cooking for thousands of years. However, many people are not aware that garlic has a cousin that is just as delicious and nutritious: garlic scapes. In this article, we will explore what garlic scapes are, their history and origin, the season of the year they are available, their importance in indigenous cultures, nutritional value, health benefits, and how to incorporate them into your diet with some recipes, how to prepare and store them, and other useful information.

Definition

Garlic scapes are the flowering stalks of the garlic plant. They emerge from the bulb of the garlic plant and are usually cut off to encourage the growth of the garlic bulb. The scapes are long, curly, and have a bright green color. They have a slightly milder flavor than garlic bulbs and a crunchy texture that makes them a great addition to many dishes.

History and Origin

Garlic has been used for its culinary and medicinal properties for thousands of years. It is believed to have originated in Central Asia, and was used by the ancient Egyptians, Greeks, and Romans. Garlic scapes, however, have a more recent history. They were first discovered in China and have been a popular ingredient in Chinese cuisine for centuries. From there, they spread to other parts of Asia and eventually made their way to Europe and North America.

Season of the Year and Importance in Indigenous Cultures

Garlic scapes are available during the early summer months, usually from June to July, depending on the climate. In some cultures, garlic scapes are considered a delicacy and are used in traditional dishes. For example, in Korean cuisine, garlic scapes are used in kimchi, a fermented vegetable dish. In Chinese cuisine, they are often stir-fried with other vegetables and meat. In Italian cuisine, they are used in pesto, pasta dishes, and as a topping for pizzas.

Nutritional Value of Garlic scapes

Garlic scapes are not only delicious but also very nutritious. They are a good source of vitamin C, vitamin A, calcium, and iron. They also contain antioxidants that can help prevent cell damage and reduce the risk of chronic diseases. Here are some nutrition values for 100g of garlic scapes:

• Calories: 30
• Protein: 2g
• Carbohydrates: 7g
• Fiber: 2g
• Fat: 0.2g
• Vitamin C: 28% of the RDI (Recommended Daily Intake)
• Vitamin A: 18% of the RDI
• Calcium: 5% of the RDI
• Iron: 7% of the RDI

Your Health Garlic scapes

Garlic scapes have many health benefits. They contain a compound called allicin, which has antibacterial and antiviral properties. Allicin is also believed to have anti-inflammatory properties and may help reduce the risk of certain types of cancer. Garlic scapes are also rich in antioxidants, which can help protect your cells from damage caused by free radicals. Additionally, garlic scapes can help boost your immune system, promote healthy digestion, and reduce the risk of heart disease.

They are commonly used in cooking and are known to have a number of health benefits. Here are some of the ways in which garlic scapes can contribute to your health:

1. Rich in nutrients: Garlic scapes are a good source of several vitamins and minerals, including vitamin C, vitamin K, calcium, and iron. These nutrients are important for maintaining a healthy immune system, strong bones, and healthy blood.
2. Anti-inflammatory properties: Garlic scapes contain compounds that have anti-inflammatory properties, such as allicin, which has been shown to help reduce inflammation in the body. This makes garlic scapes a good food to include in your diet if you have conditions that involve inflammation, such as arthritis.
3. Antioxidant effects: Garlic scapes are also rich in antioxidants, which are compounds that help protect your cells from damage caused by free radicals. Free radicals can contribute to the development of chronic diseases such as cancer and heart disease, so eating foods that are high in antioxidants, such as garlic scapes, can help reduce your risk of these diseases.
4. May help lower blood pressure: Some studies have shown that garlic, including garlic scapes, may help lower blood pressure. This may be due to the fact that garlic contains compounds that help relax blood vessels, allowing blood to flow more easily.

As for the effect of your health on garlic scapes, it is important to note that while garlic scapes can contribute to your overall health, they should not be relied upon as a cure for any specific condition. Eating a balanced and varied diet, exercising regularly, and getting enough sleep are all important for maintaining good health.

Garlic scapes are the curly, green shoots that grow from the bulbs of garlic plants. They are edible and have a mild garlic flavor that can be used in various dishes. However, some people may need to avoid garlic scapes for health reasons. Here are a few examples:

1. Allergic reactions: People who are allergic to garlic or other Allium family plants, such as onions, leeks, and chives, should avoid garlic scapes. Consuming garlic scapes can trigger an allergic reaction, ranging from mild symptoms like hives and itching to severe reactions like anaphylaxis.
2. Gastrointestinal issues: Garlic is known to cause gastrointestinal discomfort, such as bloating, gas, and diarrhea, in some people. If you have a sensitive stomach or a history of gastrointestinal issues, you may want to avoid eating large amounts of garlic scapes.
3. Blood-thinning medication: Garlic has natural blood-thinning properties, which can interfere with blood-thinning medications like Warfarin, aspirin, or heparin. If you take blood-thinning medication, it’s essential to talk to your doctor before adding garlic scapes to your diet.
4. Surgery: Garlic scapes can also affect blood clotting and increase the risk of bleeding during and after surgery. If you have surgery scheduled, it’s best to avoid eating garlic scapes a few weeks before the procedure.

Overall, garlic scapes are safe for most people to eat in moderation. However, if you have any concerns or health issues, it’s always best to consult your healthcare provider before adding garlic scapes to your diet.

How to Incorporate Garlic Scapes into Your Diet and Some Recipes

Garlic scapes can be used in a variety of dishes, from salads and stir-fries to soups and stews. Here are some recipes that incorporate garlic scapes:

Garlic Scape Pesto

Ingredients:

• 1 cup garlic scapes, chopped
• 1/2 cup basil leaves
• 1/2 cup grated Parmesan cheese
• 1/2 cup olive oil
• Salt and pepper to taste

Instructions:

1. Combine garlic scapes,basil leaves, Parmesan cheese, and olive oil in a food processor or blender. Pulse until the mixture is smooth. 2. Season with salt and pepper to taste.

3. Serve as a dip or spread on toast, pasta, or vegetables.

Garlic Scape and White Bean Dip

Ingredients:

• 1 cup garlic scapes, chopped
• 1 can white beans, drained and rinsed
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Combine garlic scapes, white beans, olive oil, and lemon juice in a food processor or blender. Pulse until the mixture is smooth.
2. Season with salt and pepper to taste.
3. Serve as a dip with vegetables or crackers.

Garlic Scape Stir-fry

Ingredients:

• 1 cup garlic scapes, chopped
• 1 bell pepper, sliced
• 1 onion, sliced
• 1 tablespoon vegetable oil
• Salt and pepper to taste

Instructions:

1. Heat vegetable oil in a large skillet over medium heat.
2. Add garlic scapes, bell pepper, and onion to the skillet. Stir-fry for 5-7 minutes or until the vegetables are tender.
3. Season with salt and pepper to taste.
4. Serve as a side dish or over rice or noodles.

How to Prepare Garlic Scapes

Preparing garlic scapes is easy. Simply trim off the tough, woody ends and discard them. Then chop the remaining stalks into bite-sized pieces. Garlic scapes can be eaten raw or cooked. They have a milder flavor when raw and become sweeter when cooked.

Tips for Choosing and Proper Storage

When choosing garlic scapes, look for bright green stalks that are firm and not wilted. They should have a fresh, garlic-like scent. Avoid garlic scapes that are discolored or have soft spots.

Garlic scapes can be stored in the refrigerator for up to two weeks. Keep them in a plastic bag or airtight container to prevent moisture loss. You can also freeze garlic scapes for later use. To do so, blanch them in boiling water for 1-2 minutes, then shock them in ice water to stop the cooking process. Pat them dry and store them in freezer bags or containers.

Conclusion

Garlic scapes are a delicious and nutritious vegetable that can be used in a variety of dishes. They have a long history and are an important ingredient in many cultures. Garlic scapes are rich in vitamins, minerals, and antioxidants that can help improve your health. They are easy to prepare and store, and can be incorporated into your diet in many ways. Try some of the recipes we’ve provided and enjoy the unique flavor and texture of garlic scapes.