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Dr. Leo Galland and son Jonathan Galland.
SPice it uP
Onions, Garlic, and Scallions... Oh My!
By Dr. Leo Galland, M.D., and Jonathan Galland
CBN.com When it’s time to make dinner, we like to start by chopping an onion or some garlic. Celebrated around the world for their robust flavor, onions, garlic, and scallions are getting attention for their amazing health benefits.
New studies highlight the value of the powerful antioxidants in these vegetables for health and prevention. Onions, garlic, and scallions can help stimulate immune responses, suppress inflammation, and facilitate detoxification. That’s why onions, garlic, and scallions are favorite ingredients in the recipes in our book The Fat Resistance Diet.
Scientists believe the components in onions, garlic, and scallions called allyl sulfides and bioflavonoids are key to their powerful health benefits. For cardiovascular health, clinical experiments have shown regular consumption of garlic may help improve circulation and help decrease calcium deposits and the size of arterial plaque in coronary arteries. As for detoxification, one study found that eating fresh garlic and onions each day can help remove toxins from the body.
Two teaspoons a day of garlic and two tablespoons of onions or scallions chopped or crushed is the target amount. When shopping for these vegetables, focus on freshness: Onions should be firm with an intact outer layer and garlic should be a bulb with tightly packed cloves. Pick bright green scallions.
Chopped onion and garlic are a great place to start when cooking and form the rich flavors of many Italian, French, Latin, and Chinese dishes. When making an omelet, soup, or pasta, try adding a little sauteed onion and garlic. A sprinkle of chopped scallions makes a perfect garnish to add flavor to dips, sandwiches, salads, and chili . For a delicious and easy dish to get you started, here is a recipe from our book:
Fifteen Minute Chili
This easy meal has protein and fiber from the beans, lycopene from the tomatoes, and inflammation fighting turmeric and cumin—and lots of onion and garlic. You can even garnish with a sprinkle of chopped onion for extra heat, or scallions if you like something more mild.
1 Fifteen Ounce Can Kidney Beans
1 Fifteen Ounce Can Black Beans
1 Fifteen Ounce Can Tomato Puree
1 Onion, Diced
3 Cloves Garlic, Minced
1/2 Cup Chopped Fresh Parsley or Cilantro, For Garnish
1/4 Cup Chopped Onion, or Scallions, For Garnish
1 Teaspoon Cumin
1/4 Teaspoon Turmeric
1 Tablespoon Olive Oil
1/2 Teaspoon Salt
Freshly Ground Black Pepper
Pour the beans into a strainer and give them a quick rinse with cold
water. Put the onion and garlic into a large pot coated with olive oil.
Cook for three minutes on medium heat, then add the beans. Add the
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spices and salt and cook for 2 minutes, letting the flavor get into the
beans. Add the tomatoes and let it come to a boil, stirring often.
Simmer for five minutes, then serve in bowls with a sprinkle of fresh
parsley. Serves four.
Copyright © Renaissance Workshops Ltd. Used by permission.
Dr. Leo Galland is a board-certified internist who received his education at Harvard University and the New York University School of Medicine. He has held faculty positions at New York University, Rockefeller University, the State University of New York, and the University of Connecticut. Interviews with Dr. Galland and articles about his work have been featured in Newsweek, Reader's Digest, Self, Bazaar, Men's Fitness, The New York Times, The Washington Post, and many other publications. He has written three highly acclaimed popular books, The Fat Resistance Diet, Power Healing, and Superimmunity for Kids.
Jonathan Galland is a health writer for newspapers, magazines, and major news Web sites. He is frequently interviewed as a weight loss and health expert on the radio and has appeared on Martha Stewart Living Radio. His work has been featured on the cover of Fitness, Glamour, and Women's World and in publications such as The Washington Post, Body and Soul, Self, and The Wall Street Journal. Jonathan is co-author of The Fat Resistance Diet, with his father Leo Galland, M.D. Their book has been translated and published in Italy as La Dieta Galland and in Japan as Dr. Galland’s Metabolic Diet.
This article is provided for general educational purposes only and is not intended to constitute medical advice or counseling, the practice of medicine or the provision of health care diagnosis or treatment, the creation of a physician-patient relationship, or an endorsement, recommendation, or sponsorship of any third party product or service by the sender or the sender's affiliates, agents, employees, or service providers. If you have or suspect that you have a medical problem, contact your doctor promptly.
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