Tuesday, August 15, 2023

Amazing Garlic Facts and Recipe for Garlicky Sautéed Spinach


Garlic is an Amazing Food Enhancer
garlic bulbs

Few plants have had as major a culinary impact as garlic; it has a distinctive flavor, pungent aroma, and is a pillar of cuisines from around the world. 

Many cultures use garlic for medicinal purposes, and have been doing so for thousands of years.

The edible parts of this plant are its bulb (grows underground), and the green leaves or scapes that grow above ground. 

Each segment of a garlic bulb is called a clove, and there can be anywhere from 4-20 cloves encased in its papery exterior. One clove of garlic has approximately 4 calories.

Garlic is an Amazing Food Enhancer

Garlic is a part of the allium (onion) family, and related to chives, green onions, onions, leeks, and shallots.

Garlic is a savory seasoning, favored in recipes for soup, salad dressing, pasta, pizza, tacos, casseroles, or anything else in between. 

Garlic’s unique flavor stands out, and can add depth and richness to almost all non-sweet foods.

Test each bulb to feel for hardness before buying. Firm bulbs are a go, soft garlic means it's past its prime. 

Fresh garlic does not give off a smell when intact. The scent is released when cut or bitten. 

Once you are home, store whole bulbs of garlic in a cool dark, dry place, but not the refrigerator. People often choose to keep fresh garlic in the pantry, in an uncovered dish or cup.

When garlic cloves are peeled, the surface needs to look much closer to white than yellow. Discoloration is a sign of decay.
Leave garlic bulb intact for as long as possible. 

If you peel the whole head, garlic's lifespan decreases more rapidly, and health benefits decrease as well. Detach and peel only the amount of cloves you need for the recipe. 

Scientists have discovered most of garlic’s health benefits are due to the compound allicin, and the formation of sulfur compounds when garlic is chopped, minced, crushed, grated, and chewed. 

Allicin in fresh garlic is an unstable compound, one that is only briefly present in fresh garlic after it’s been separated from the bulb and prepared.

Research indicates garlic compounds have a range of health benefits, and eating freshly prepared raw garlic at least two times a week, has significant disease prevention properties.

Now on to ...

Amazing Recipe for Vegan Garlicky Sautéed Spinach

Bpwl of Spinach for Garlicky Sautéed Spinach
a few handfuls of fresh raw spinach

Quick, easy, and one of the most delicious vegetable side dish you’ll ever make!


1 pound fresh organic spinach or 1 lb. pack of organic baby spinach (rinsed and picked over to remove wilted or yellowing leaves) or combination of dark green leafy veggies such as spinach, baby kale, baby beet greens, baby romaine lettuce, etc.  

3 fresh garlic cloves peeled and minced

Optional seasonings of choice: red pepper flakes, salt, fresh ground black pepper, fresh chopped basil, or other seasoning mix

Optional liquids: water, vegetable broth, olive oil, and lemon juice 

What to do:

1. Mince 3 peeled cloves of garlic and put aside.

2. Place a large sauté pan on stove top, and warm pan to medium heat. Add two or three handfuls of spinach and cover. Let spinach soften for one minute. 

You will probably not need to add a liquid to the pan, because the steam produced from cooking the spinach will serve as a sauté liquid. 

After the first round of spinach softens in about one minute, stir in seasonings of choice. I used ½ teaspoon of crushed red pepper flakes and 1 teaspoon of fresh chopped basil. 

Add a few more handfuls of spinach. If you want this dish to be very moist, you may add a drop or two of oil or veg broth at this point. Cover and continue cooking. 

Repeat until all the spinach is cooked. 

Tip: Spinach becomes mushy, when overcooked. Check it often as it cooks. Its color should remain bright green and spinach leaves should be just slightly wilted. Cook time will take between 5-6 minutes.

Garlicky Sautéed Spinach

Sautéed Garlicky Spinach, Red Pepper Flakes, and Basil

3. Use a slotted spoon to transfer the spinach into a serving bowl or platter, as spinach releases a lot of excess water as it cooks.

4. Combine cooked spinach with raw minced garlic, a full-bodied seasoning that has many health benefits. 

Optional: Sprinkle on a fresh chopped herb for garnish, and/or 2 teaspoons of fresh squeezed lemon juice to elevate the flavor.

This spinach recipe serves 4 people as a side.
One delicious way to serve garlicky sautéed spinach is to feature it with a veggie burger and baked sweet potato fries.

If you prefer, serve spinach with brown basmati rice and tofu, in a tasty garlicky veggie bowl.

An additional serving idea is to mix garlicky spinach with a can of rinsed, drained pinto beans or sliced tempeh bacon

For a hearty midweek or weekend meal, serve garlicky spinach with lentils on a bed of quinoa or whole grain pasta as an entrée.

As part of a nutritious diet, spinach and garlic can help support immune function, aid the digestive system, and may offer protection from certain forms of cancer.

Garlic is a simple yet amazing ingredient. 🧄 

Combine it with sautéed spinach, and it's a dish that adds low-cal nutrition (106 calories in a whole pound of spinach). Cook spinach properly, and enjoy a fat free veggie dish that tastes sublime. 

This post was written and shared for educational and entertainment purposes only, and is not intended as nutritional or health advice.

Please check with the pros, if you seek advice. 

Don't forget to share the love by commenting before you leave.

I read and appreciate every comment, but will not publish those that contain links. Thanks for understanding. 

Did you learn something new about garlic or spinach, or discover new prep or recipe ideas? Please explain in the comments section below. 

Do you think you'll add more of these foods now that you know they are quick, easy, and tasty to prepare? Please let me know.

Thanks so much for the visit, and please come back again.

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Tuesday, August 1, 2023

10 Powerful Affirmations to Gain Greater Self-esteem

Raise Self-esteem with Affirmations

An important part of my daily self-care routine is to compose and recite affirmations to feel better about myself and enhance self-esteem. 

I know that what I value about myself and utter aloud about myself has a powerful effect on my sense of well-being. 


10 Powerful Affirmations to Gain Greater Self-esteem 
I share my original, very personal affirmations now with a prayer that some will resonate with you and help raise your self-esteem.

"I love myself for who I am."

"I grow in skills and self-respect with every forward step I take."

"I am capable, determined, and attentive to meeting my own needs."

"I am able to resist internal or external pressure to people please."

"I gain mastery over challenges by inhaling confidence and exhaling fear, as I risk doing things in new ways." 

"I nurture my relationships by  showing up with interest and enthusiasm." 

"I make a conscious choice to focus on my positive qualities and celebrate each new learning."

"I am compassionate and gentle with myself, especially when I make a mistake or think, say, or do something I regret." 

"I value myself and base my self-worth on what I believe is true about me."  

I believe in me, affirmations for Self-esteem

"Self-esteem shines, when my self-worth comes from spirit rather than ego." 💗

Affirmation recitation can help you defeat negative thoughts, motivate you to see yourself in a positive light, and appreciate and respect your innate beauty, assets, and talents.
Why not get out a journal, notebook, or other writing material and compose and recite some self-esteem affirmations today?

Journal to affirm self-esteem
repeating affirmations aloud reinforces their power 

Please don't leave without commenting in the space provided below.
Do you ever compose and recite affirmations? Why or why not?
What self-care practices help you maintain balance? Please explain below.
I read and appreciate every comment, but am not able to publish those that contain links.
Try to be consistent with reciting affirmations for at least three weeks. Then check in with yourself to note self-regard, self-compassion, and self-confidence levels..
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Colors 4 Health Affirmations
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