Black garlic does look like it has just survived a house fire but it has been a key ingredient in Asia and Korea for a long time as both a culinary staple and health supplement. It has twice the antioxidants of raw #garlic and has a lovely unique taste.
Black garlic is rather popular among many chefs due to its sweeter and gentler flavour compared to the raw white garlic. Lately, black garlic has also gained a lot of interest and curiosity for its many health benefits.
Made from standard culinary garlic, Allium sativum, black garlic, Allium nigrum, offers many of the same benefits as raw garlic, from preserving cognitive function to protecting heart health and so much more.
It has a distinct texture, taste, aroma and elevated concentration of antioxidants. It is delicious and more versatile compared to a regular raw garlic.
How Is Black Garlic Made
Black garlic is made from fermented bulbs of raw fresh culinary garlic in a humidity controlled environment.
Black garlic is prepared by allowing regular garlic to ferment in temperatures ranging anywhere from 135-165 degrees Fahrenheit (60-75 degrees in Celsius) for three to five weeks.
During this time period, garlic goes through a chemical process called Maillard reaction, which occurs between amino acids and reducing sugars. The process of fermentation changes the tone of garlic and renders very distinct flavour, aroma and texture. Most importantly, this process greatly enhances the wholesome nutritional value of garlic.
What Makes It Better Than Regular Garlic
Besides the fact that black garlic is a tasty ingredient, it has many amazing health benefits. It is packed with antioxidants like fresh garlic but is much more powerful as the fermentation doubles its antioxidants. #BlackGarlic
The key bioactive component of regular garlic is allicin. However, black garlic does not contain allicin. It has enzymes called alliin and alliinase. Allicin is released only when garlic is crushed or chopped. This compound is responsible for the spicy and pungent aroma of the fresh garlic.
Allicin is an unstable compound and breaks down within minutes. When the regular garlic is fermented, allicin converts into S-allyl-cysteine (SAC). This compound is responsible for the antioxidant, anti-inflammatory and anti-diabetic properties.
The actual nutritional content of black garlic depends on the fermentation process. It has been shown that some key nutritional components such as flavonoids and polyphenol are increased during the ageing process.
According to Taoism, black garlic has been given the reputation of granting immortality and compared to regular garlic, black garlic has double the amount of antioxidants and it is also a great source of probiotics. #BlackGarlic
What Are The Health Benefits?
Black garlic is a storehouse of nutrients and is considered as superfood and offers a wide range of health benefits. Some of them include:
- Provides Antioxidants
- Boosts Heart Health
- Reduces Inflammation
- Relief From Allergy
- Protects Cognitive Function
- Stabilizes Blood Sugar
- Kicks Up Your Immunity
- Provides Vitamins
1. Has Lot Of Antioxidants
Black garlic is loaded with disease-fighting antioxidants. Antioxidants play an important role in maintaining health and well being. They help fight the free radicals to prevent oxidative stress and cell damage. Antioxidants are also known to reduce the risk of developing chronic illnesses such as diabetes, cancer and coronary heart disease.
The antioxidants present in black garlic can help your body fight against a large number of chronic diseases such as cancer. As we said earlier, it works by blocking the build-up of free radicals to prevent the growth and spread of cancer in the body.
A study has shown that black garlic can effectively kill and reduce the growth of colon cancer cells. Another study has shown that black garlic can reduce the growth and spread of leukaemia. There is scientific evidence available to suggest that black garlic may also be beneficial for those suffering from stomach and lung cancer.
2. Improves Heart Health
It has been proven to boost heart health. A recent study conducted on animals assessed the effects of raw garlic and black garlic on recovery from damage caused by ischemia, a condition characterized by a lack of blood supply to the heart. It was found that both regular garlic and black garlic had a positive effect on heart health and were effective in reducing damage to the heart. Studies have also shown that black garlic can lower triglycerides and cholesterol levels thereby reducing the risk of heart disease. A study conducted at the Penn State University has shown that S-allyl cysteine from garlic inhibited cholesterol synthesis.
3. Reduces Inflammation
Research has revealed that fermented garlic contains as many as 100 bioactive compounds. One of the most popular anti-inflammatory agents S-allyl cysteine is found in black garlic. Due to the high concentration of these compounds, black garlic is known to be highly potent in reducing inflammation.
4. Relief From Allergy
A Korean study has shown that black garlic can deter allergy and inflammation causing genes. However, the study was conducted on animals, so we cannot say with certainty that it will have the same effect on humans as well.
5. Preserves Brain Health
It can have a positive effect on cognitive health. It is rich in antioxidants and can reduce inflammation, so it can help prevention of cognitive conditions such as Parkinson’s disease and Alzheimer’s disease. A study conducted on rats has revealed that aged garlic can improve memory and reduce inflammation of the brain. Another study has shown that black garlic can protect against oxidative stress and prevent memory impairment.
6. Stabilizes Blood Sugar
Adding it to your diet can help maintain healthy blood sugar levels. This can prevent diabetes and other chronic illnesses that stem from high blood glucose levels. Research has indicated that black garlic extract is effective in lowering triglycerides and blood cholesterol, and blood sugar levels as well. Another study has shown that levels of antioxidants in black garlic can prevent diabetes-related complications.
7. Boosts Immunity
The immune system helps prevent illness, infections and even chronic conditions. Black garlic due to its high antioxidants levels can enhance immunity by reducing inflammation, fighting free radical and preventing oxidative damage. In fact, compared to regular garlic, it exhibits stronger antioxidant and anticancer properties and is more powerful in boosting immunity.
8. Provides Vitamins
Scientists have conducted studies to assess the effect of the curing process on vitamin levels. It was found that heat used to convert regular garlic into black garlic helps concentrate the vitamins. In black garlic, the total water-soluble vitamin content is 1.15-1.92 times higher compared to regular garlic.
How Much Black Garlic To Eat A Day
I see most often recommended dosage range of black garlic is about 500-1,300mg a day, divided into 3 servings. The minimum dose of black garlic that is considered effective is one medium size clove consumed 2-3 times a day. Considering a delicious sweet and syrupy taste of it, it is not hard to meet the required dosage and it won't even give you bad breath.
Where To Buy Black Garlic
Aged black garlic is not just more appealing and palatable than the regular garlic, but it also offers a host of additional health benefits. So, it makes sense to include it in your daily diet.
You probably can not find black garlic in a supermarket near you but you can certainly find some here at Amazon.
However, it can be quite expensive to buy as a ready-made product, although the cost of regular garlic is quite cheap, then the cost of black garlic is so much higher mainly due to its time-consuming fermentation process. But don't worry, you don't need to buy an expensive black garlic from the health food shop, keep reading as I will show how you can make it at home using some simple kitchen appliances.
How To Use It In Food And Cooking
Arguably, black garlic is just as versatile as the regular kind. Go ahead and use it in any dish that calls for roasted garlic. It’s also great for adding extra oomph to savoury dishes, such as soups, stews and dips. Another great option is pureeing black garlic with a dash of olive oil to make garlic paste, a great base for marinades and sauces. And for the most daring, there are many recipes of black garlic desserts out there!
Just like normal garlic, you can find black garlic in powdered form, which is a great quick fix. Look for it on the spice shelf next time you’re shopping for groceries or you can buy it online here. Just a tiny sprinkle of black garlic powder instantly infuses any dish with a unique sweetness. From burgers to pasta and casseroles, the possibilities are endless.
Black Garlic Recipes
There is no limit when it comes to cooking with this tasty ingredient. Here you will find a few easy and delicious recipes incorporating this wonder seasoning.
How To Ferment Black Garlic At Home
All right, so you want all the health benefits of this tasty ingredient - but how, exactly, do you get your hands on it? There are few stores that sell aged black garlic, and it is available online for a pretty penny, but did you know?
There are a couple of easy ways to make it at home, using some common appliances almost everyone already has - either a rice cooker or a slow cooker!
In fact, with just a few steps and some patience, you can have black garlic that tastes better than any kind you can find in a store.
Watch this short video below for simple steps on how to make black garlic using a rice cooker.
Step One: Decide how much black garlic do you want to make. Then choose the right size slow cooker or rice cooker for the project.
Step Two: Make sure your bulbs of garlic are very dry. Place few sheets of kitchen towel or a small bamboo table mat or a piece of foil at the bottom and then place garlic in your slow cooker or rice cooker, and turn on the lowest possible setting. If you’re using a slow cooker, wrap the top in plastic wrap to secure it a little further.
Note: This will start to smell very strongly of garlic in a few days. You may want to consider putting it somewhere out of the way because it’s going to be sitting where you plug it in for three weeks.
Step Three: Set your rice or a slow cooker on the lowest heat setting, it is usually the warm setting. With a rice cooker, DO NOT press the cook rice button. You want only the warm setting.
Step Four: WAIT. That’s it. Just wait. It isn’t an exact science, but most people find that three weeks is a good amount of time to wait.
And while you wait, no peeking every day to see how it is doing. For the lovely caramelization to happen, you need to leave it sealed inside the canister of your cooker. So, no checking it for the first 15-20 days - just mark it with the date, and after 20 days you can carefully remove one bulb to check if it has fermented enough. It should be black or very dark brown in colour. If it is a light brown place it back in the pot and leave it there for another 10 to 15 days before checking again and then it should be ready for you to enjoy this delicious black garlic goodness!
Store it in the refrigerator, and enjoy!
Using A Black Garlic Fermenter
If you’d rather not leave your crock pot running for three weeks or the smell becomes unbearable then you can use home garlic fermenter that is equipped with a professional heating and humidity system to ensure it won't try out during the fermentation process.
Watch this video below to learn how the garlic fermenters work.
I do a lot of DIY projects, and one thing I’ve learned the hard way is that sometimes I waste a lot of money trying to DIY something that I could’ve made just fine with the right tools. Having the right tool for the job, in this case, means that this appliance, unlike your rice or slow cooker, is made to be left on for weeks, and so is ultimately safer. It also produces the black garlic slightly quicker, which is a huge bonus!
Check out this latest and most popular garlic fermenter that is equipped with a professional humidity and heating system. This garlic fermenter is very easy to use and gives you a very healthy, tasty and preservative free product.
- To make black garlic, one must leave raw garlic in a temperature-controlled environment (135-165 F) for 3-5 weeks do develop unique flavour and soften up.
- It is higher in antioxidants and certain micronutrients (iron, for instance) compared to untreated garlic.
- It is known for its potential health benefits, including suppressing cancer growth, improved cardiovascular health, cognitive function boost, maintaining steady blood glucose levels and mobilising an immune response.
- It is a low-calorie product, which is also a source of fibre, sodium, iron and vitamin C.
- In addition to purchasing black garlic, you can even try making your own by using a rice cooker, crock-pot or a fermenter; the ageing period is 3-5 weeks typically.
Enjoy black garlic and take advantage of its numerous health benefits and a rich nutritional profile!
Have you tried making your own black garlic and what did you use to make it?
If you have any questions about how to use it or how to make it, please also let me know in the comments below.