Tag: garlic

Green Goddess Hummus

I love hummus. Kids love hummus too! I eat hummus probably once a week. I like to make different flavors all the time. I love avocado hummus, bruschetta hummus, hummus with curry, and lots more. Your kids will love this healthy and delicious treat. – Veronica

This Green Goddess Hummus is amazing! It’s so full of flavor from the cilantro, chives, parsley, and lemon. It has the bright green festive coloring that kids love. Bring out the Green Goddess in you this holiday, or anytime.

This recipe is easy and it tastes delicious! Eat it with naan, veggies, gluten-free bread or pita chips. I love Stacy’s brand gluten free pita chips, they are the best. Enjoy!

skinny shamrock smoothie

TOTAL: 15 min

Prep Time: 15 minutes

Serving Size: 4 Person

Ingredients

  • 1 tbsp. fresh parsley
  • 1 tbsp. fresh cilantro
  • 1 tbsp. fresh chives
  • 2 cups garbanzo beans or chickpeas
  • 1 tbsp. tahini paste
  • 1 clove garlic, minced
  • ¼ cup fresh lemon juice
  • ¼ cup cold pressed olive oil

Directions

Blend all ingredients in Vitamix or food processor. Chill for 1 hour before serving. Serve with gluten free bread, carrots, cucumbers or anything else your little leprechaun desires.

Alli-Yums? Should You Pass On Garlic & Onions?

shallots on board

For most people, cooking a meal at home just isn’t whole without garlic or onions. Harsh breath aside, garlic and onions (allium vegetables) possess potent health-building properties. But for a few people with poor digestion, alliums are just no fun. Chef V explains why garlic and onions can lead to indigestion. 

Here’s a little health tip that you can try at home. Just make sure you have some mouthwash handy: eating raw garlic and onion may be two of the best things to eat for your gut. 

That’s because they both contain prebiotic fiber. You’ve heard of probiotics (friendly bacteria in your gut) but in case you don’t know what prebiotic fiber is, it’s basically the preferred source of food for your beneficial gut bacteria. 

If you feed your gut prebiotic fiber, the good bacteria will feast on the undigested fiber in your colon and produce short-chain fatty acids. Pretty much every single health benefit you can think of, from emotional well-being to your immune system depends on short-chain fatty acids. 

So does this mean you should be eating garlic and onions by the handful? 

onions

The Health Benefits of Alliums

Garlic and onions are members of the allium family of plants. Leeks, chives, and scallions (green onions) are also alliums. 

Besides being used to flavor dishes, there are some very good reasons to eat a lot of alliums. They are rich in vitamins and minerals and contain compounds that are believed to fight disease. 

For instance, a 2017 study in Evidence-Based Complementary and Alternative Medicine says that alliums are rich in organosulfur compounds, quercetin, and flavonoids, among others. These compounds, says the research, have the following properties: 

● Protect against cancer

● Cardiovascular disease prevention

● Anti-inflammation 

● Prevents obesity

● Fights diabetes

● Contains antioxidants

● Kills germs

● Protects the brain and immune system

Moreover, several studies, says a research article in the Asian Pacific Journal of Cancer Prevention, have shown that a higher intake of allium products is associated with reduced risk of several types of cancers.  

Besides bad breath, is there any reason not to eat these most common alliums by the bulb-full? Maybe there’s a good reason why Mediterranean cultures eat a ton of garlic and seem to have less chronic disease than Americans? Garlic is thought to be one of the most powerful foods for keeping the arteries clear of plaque buildup. 

As for onions, it’s an excellent non-citrus source of vitamin C. Both garlic and onions are excellent for people trying to manage their blood sugar levels. 

garlic

The Downside Of Alliums

But before you go eating bulb after bulb of garlic and onions, keep in mind that not everybody can tolerate alliums very well. It’s hard to say how many people have a true allium allergy. 

  Unlike Celiac Disease, which we know affects roughly 2 million people in the U.S, there’s no reliable data on garlic and onion allergies. Relatively few people are probably truly allergic to alliums but there are many people who are intolerant of them. 

So what’s in garlic and onions that cause bloating, gas and other digestive upset? The reason why is that alliums are high in FODMAPs. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Basically, these carbohydrates are very hard for some to digest.

For people that have to eat a low FODMAP diet, eating alliums can cause the small intestine to poorly absorb the sugars in the onion and garlic. The sugars then ferment in the colon (large intestine), causing gas or other symptoms. But only a few people – who need to eat a very low FOD map diet – cannot tolerate alliums. For 99% of people, they are fine.

Fructans in Garlic and Onions

The main offending carbohydrate in alliums is called fructan, which is a chain of fruit sugar (fructose) molecules. Fructans represent the ‘oligosaccharides’ in FODMAPs. Garlic is especially problematic because it contains one of the highest levels of fructans in the plant world. 

Unfortunately, there’s no magic pill you can take to break down fructans like you can a lactase enzyme for dairy. That means if you eat at a meal with lots of garlic and onions, you may experience abdominal pain, acid reflux or constipation. 

In general, it’s a great idea to get more prebiotic fiber in your diet. More prebiotic fiber means better gut health. But not everybody tolerates prebiotic fiber (fructans and inulin, which is a polysaccharide). 

Elimination Diet

If you have trouble digesting alliums, I suggest giving them up for a few weeks along with every other type of food that may be triggering food sensitivities. That means no gluten (wheat), soy, and the most common other food sensitivity triggers: artificial sweeteners, caffeine, MSG, dairy, tree nuts, shellfish, peanuts and eggs. 

That bit of advice may seem overwhelming because what’s left to eat? But if you have serious digestive issues, I highly recommend working with a nutritionist who can help you discover the root causes of your digestive issues. 

The good news is that after a few weeks, you can start reintroducing some of these foods back into your diet, one at a time. 

And if you love garlic but it doesn’t love you back, here’s another piece of advice. Buy garlic-infused olive oil. It’s low in FODMAPS so it won’t trigger any food sensitivities. 

Just don’t forget to brush and use a strong mouthwash. 

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Easy Raw Pesto

This rEasy Raw Pesto is so delicious. Besides my Grilled Chicken Pasta, try this on gluten-free bread as a spread or use it as a marinade for your favorite protein or vegetables.

Chef V Easy Raw Pesto

Chef V Easy Raw Pesto

TOTAL TIME: 15 min

SERVES 8

Ingredients

  • 2 cups fresh basil
  • 3/4 cup raw pine nuts
  • 2 cloves garlic
  • 1/2 cup cold-pressed olive oil
  • 1 tablespoon fresh lemon juice
  • Sea Salt
  • Freshly ground black pepper, to taste

Directions

Process all the ingredients in a Vitamix until smooth. Will keep for up to a month refrigerated.

Raw Cucumber + Avocado Gazpacho

Cool and creamy, soups are a great way to start a meal, but are also awesome as a main course. You can easily double or triple my recipe and have delicious leftovers. The beauty of my veggie-rich recipe is that its high water and fiber content slows how fast you eat and fills you up quicker.

raw cucumber + avocado gazpacho

TOTAL TIME: 15 min

SERVES 2-4

Ingredients

  • 1 ripe avocado
  • 1 cucumber
  • 1/2 cup fresh cilantro leaves
  • 1 clove garlic
  • 2 tablespoons chopped fresh chives
  • 2 cups filtered ice water
  • 1 1/4 teaspoons sea salt
  • 1 lime, juice only
  • OPTIONAL TOPPINGS
  • Chopped tomatoes
  • Fresh chopped chives
  • Cucumber slices

Directions

Refrigerate all the ingredients overnight. Peel and seed the avocado and peel the cucumber and garlic.

Place all the cold ingredients in a Vitamix and process until smooth.

The colder the ingredients are, the less foam there will be. Serve cold and top with chopped tomatoes for a bright pop of flavor.

Creamy Avocado Dressing

Chef V’s tip: Most of my salads are delicious with my Cilantro Lime Vinaigrette or Creamy Avocado Dressing. Use these on any salads unless otherwise specified.

creamy avocado dressing

TOTAL TIME: 10 min

SERVES 4-6

Ingredients

1 large ripe avocado
1/2 small white onion, minced or grated
1 clove garlic, minced or pressed
1 small lime, juiced
1 tablespoon cold-pressed-olive oil or avocado oil
1 teaspoon sea salt

Directions

Process all ingredients in a Vitamix until smooth and well combined. Serve immediately.

Spinach Artichoke Dip

Total: 40 Min

Prep: 20 Min
Cook: 20 Min

Serving Size: 4-6 people

INGREDIENTS

3/4 cup raw cashews
3/4 cup Chef V’s Raw Almond Milk or coconut milk
2 to 3 tablespoons fresh lemon juice
2 cloves garlic, minced or pressed
1 teaspoon sea salt
1/2 teaspoon dry mustard
1 1/2 cups canned artichoke hearts (or partially thaw if using frozen)
2 cups fresh spinach

OPTIONAL SIDES
Fresh veggies, gluten-free crackers and bread

INSTRUCTIONS

Preheat the oven to 425 degrees F. Process all the ingredients except artichoke and spinach in a Vitamix until smooth. Add the artichoke and spinach. Pulse but do not blend.

Transfer the mixture to a 6×6-inch dish, or to multiple small oven-safe dishes, and bake for 20 minutes.

Remove the dip and let it cool for 5 minutes before serving.

Enjoy with gluten-free bread, crackers, or your favorite veggies.

My Spinach Artichoke Dip is a favorite snack for watching football, as an hors d’oeuvre at a party, or with a glass of wine on the deck while the sun goes down.

Cilantro Lime Vinaigrette Dressing

Chef V’s Tip: Most of my salads are delicious with my Cilantro Lime Vinaigrette or Creamy Avocado Dressing. Use these on any salads unless otherwise specified. Dressings serve 4-6. – Veronica

creamy avocado dressing

TOTAL TIME: 10 min

SERVES 4-6

Ingredients

  • 1 tablespoon fresh lime juice
  • 1 tablespoon white vinegar
  • 1/8 teaspoon sea salt
  • 1 clove garlic, minced or pressed
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons cold-pressed olive oil
  • 2 tablespoons cold filtered water

Directions

For Cilantro Lime Vinaigrette, process all ingredients in a Vitamix until smooth and well combined. Will keep refrigerated in an airtight container for up to 1 week. Shake well before each use.

Easy Hummus

This recipe is easy and it tastes delicious! Eat it with naan, veggies, gluten-free bread or pita chips. I love Stacy’s brand gluten free pita chips, they are the best. Enjoy!

hummus

skinny shamrock smoothie

TOTAL TIME: 15 min
SERVES: 2-4

Ingredients

  • 1 (15-ounce) can or 2 cups cooked garbanzo beans, chilled
  • 1 lemon, juiced
  • 1 tablespoon tahini paste
  • 1 tablespoon cold-pressed olive oil
  • 1 clove garlic, minced or pressed
  • 1 teaspoon sea salt
  • 1/4 teaspoon ground cumin
  • 1 cucumber, seeded and sliced

Directions

Process all ingredients except cucumber in a Vitamix for 1 to 2 minutes. Add 1 tablespoon of water if needed for better blending. Serve on cucumber slices, as a dip with your favorite veggies, or spread on a wrap or gluten-free toast. Sprinkle with paprika and sesame seeds.

Chef V Ranch Dressing

Total: 10 Min

Prep: 10 Min

Serving Size: 2-4 people

INGREDIENTS

1 cup Chef V Raw Mayo (recipe HERE)
½ tsp. garlic powder
½ teaspoon onion powder
¼ tsp. black pepper
1 tsp. fresh parsley, chopped
½ cup unsweetened almond milk

INSTRUCTIONS

Mix or blend all of the ingredients together. Refrigerate for at least 2 hours to chill before serving.

My Ranch Dressing is a great dip for watching football! Made with vegan mayo and almond milk, it is healthy and delicious.

© 2021 Chef V, LLC.