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       Volume I - November 29, 2008

No More Blood Sugar Blues!
Make Friends with Garlic

by Alice Osborne

By now, everyone knows that garlic is good for you - really, really good for you. These spicy, aromatic bulbs are said to be anti-cancer, anti-viral, anti-bacterial, anti-oxidant (and of course, anti-vampire). Garlic is shown to lower blood sugar, cholesterol, and blood pressure, reduce arterial plaque, thin your blood, and prevent colds and other viruses. World War I soldiers were given garlic to prevent gangrene, and today, agricultural scientists are using garlic as an environmentally sound way to get rid of slugs and snails. Some people swear that eating garlic keeps mosquitoes away.

Here’s the tricky thing about garlic: To activate the health-giving compounds, you must crush or mince garlic. Then, to avoid deactivating these compounds, you have to let the crushed garlic sit for 10 to 15 minutes before heating it. If you’re a fan of roasting whole bulbs, give the bulbs a gentle crushing (you can just roll them on the counter using your body weight to smush them a little) and slice off their tops, then let them stand before putting them in the oven. Here’s a couple great garlic-themed recipes to try:

Makes 4 servings

2 tsp olive oil
4 large garlic cloves , crushed
6 cup Swiss chard, chopped (or baby mustard, turnip, or a combination)
3/4 cup whole-wheat pasta
2 tsp extra virgin olive oil
1/4 cup grated parmesan cheese
1 pinch salt and pepper (to taste)

First, make sure that the pasta is cooked fully, then set aside for later.
Next, place a saute pan over medium heat and start the mixture with the two teaspoons of olive oil and the crushed garlic. Saute and stir until brown, taking care not to burn the garlic.
While stirring, mix in the greens and stir until they are covered in the garlic and olive oil mixture. Remove the dish from the heat and set aside.

Combine the cooked pasta and the greens in a large mixing bowl. Toss the mixture and add the two teaspoons of extra-virgin olive oil. Sprinkle on the grated Parmesan cheese, then toss to mix. Serve this delicious dish immediately, adding salt and pepper as needed.

Amount Per Serving: Calories 179.3, Total Carbs 18.8g, Dietary Fiber 2.5g, Sugars 0.6g, Total Fat 8.2g, Saturated Fat 2.2g, Unsaturated Fat 6g, Potassium 247mg, Protein 6.8g, Sodium 247.6mg
Dietary Exchanges: 1 Fat, 1/2 Meat, 1 Starch, 1 Vegetable

  Download this recipe.

Makes 16 servings

3/4 cup water
2 tbsp water
2 tbsp olive oil
2 1/4 cup enriched bread flour
1 tsp salt
1 package baker's yeast , rapid-rise
1 tbsp enriched bread flour
1 olive oil cooking spray
1 tbsp cornmeal
2 tsp fresh rosemary , chopped
1 1/2 tbsp minced garlic

Heat the water and oil in a pan. Mix together 1 cup of the bread flour with the salt and yeast. Use an electric mixer to gradually mix in the heated water with the flour mixture.

Continue beating with mixer on medium speed for 2 minutes then add 3/4 cup more of the bread flour, beat another 2 minutes on medium. Stir in the remaining flour until you have a soft dough.

Spread 1 tablespoon flour out to create a floured work surface and knead out the dough on the surface for about 10 minutes or until smooth. Allow the dough to sit for 10 minutes.

Use a 14-inch round pizza pan, coat with the cooking spray and sprinkle with cornmeal.

Knead the dough 4 or 5 more times and roll into a 14-inch circle. Place dough in the pizza pan. Use a wooden spoon handle to poke holes in the dough. Allow the dough to rise for 30 minutes, covered, in a warm place. After dough has risen coat top with cooking spray and sprinkle on the rosemary and garlic. Bake for 25-30 minutes at 375°. Cut and serve!

Amount Per Serving: Calories 93.5, Total Carbs 15.1g, Dietary Fiber 0.6g, Sugars 0.1g, Total Fat 2.2g, Saturated Fat 0.3g, Unsaturated Fat 1.9g, Potassium 29.2mg, Protein 2.6g, Sodium 146.6mg
Dietary Exchanges: 1/4 Fat, 1 Starch


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