Raw garlic

Tips

Raw garlic is eaten in fractions of a clove, rarely more than one or two per meal. To preserve its benefits, crush or finely chop it and then leave it to rest for a few minutes before use: this encourages the formation of allicin, the sulphur compound responsible for its aroma and properties. Add it at the end of preparation to a vinaigrette, a hummus, a pesto or rubbed on a slice of toast, as heat dulls its intensity.

In terms of nutrition facts, raw garlic provides 109 kcal per 100 g, but as so little is eaten, its real calorie contribution is negligible. It supplies carbohydrates (33 g, including prebiotic fibres of the inulin type), a little protein (5.31 g) and very little fat. It also contains vitamin C, manganese, selenium and vitamin B6. Its aromatic intensity makes it a slimming ally: it lifts dishes without added salt or fat.

To vary the flavours, pair it with other aromatics from the herbs and spices family. It goes particularly well with fresh parsley, fresh thyme or raw shallot in marinades and sauces. If its taste seems too strong raw, garlic powder offers a milder, practical alternative.

A few practical tips:

• Storage: keep garlic bulbs in a dry, cool, airy place, away from light, to stop them sprouting.
• Sprout: remove the green central sprout, which is more bitter and sometimes harder to digest.
• Digestion: introduce raw garlic gradually if you are sensitive to it, or choose a milder cooked version.

For active people, raw garlic is an excellent way to season dishes rich in protein and complex carbohydrates without raising the calorie intake: chicken, pulses, brown rice or roasted vegetables all benefit from its aroma. As part of a balanced diet approach, it makes meals more appealing while helping to limit salt. Its aromatic power lets you cut back on commercial seasonings, which are often high in calories. In short, raw garlic is a smart condiment, low in calories at a realistic portion, ideal for healthy everyday cooking.