Do you love garlic like I do? Then you’ll be thrilled to test out my roasted garlic avocado spaghetti recipe. I’ve always wanted to create a clean eating dish with tons of garlic in it.
Today I’ll give you not only a super flavorful recipe inspiration but also at least four reasons to include this allium vegetable more frequently in your nutrition.
If everyone eats garlic, no one will be bothered…
I’m so grateful for the many privileges I enjoy through the fact that I’m allowed to work from home. One of the many advantages of my home office is that I can eat garlic loaded meals without the risk to cause consternation in any office space.
Rule of the thumb for my family: If everyone eats garlic, no one will be bothered by the smell. And yet, when I’m cooking for my family and not only for me, I try to serve very garlicky meals only on weekends.
How to reduce garlic breath
You might have already experienced, that roasted or boiled whole garlic won’t produce as strong odors as raw chopped garlic. So, if the thought of a bad garlic breath is standing between this delicious dish and you, then rest assured that the roasting process in the oven will reduce the garlic breath to a tolerable level. Another great way to reduce garlic breath is to eat some fresh parsley.
Cooking with garlic: a long family tradition
One first cooking step I remember from my early childhood was, that my mother sweat some onions and garlic in a bit of oil before adding other ingredients. This cooking step was part of the majority of her recipes I recall.
When analyzing my cooking habits nowadays, then sweating onions and garlic in a bit of olive oil or water is the first cooking step many of my clean eating recipes have in common.
Garlic was and still is my father’s snacking habit
Of course I learned already as kid how healthy garlic really is. My father worked as brick layer foreman and I remember that he always had raw garlic cloves in his lunch box. Eating raw garlic cloves seemed to be a popular snacking habit between him and his workmates. And even nowadays (he is happily turning eighty in a couple of months) snacking garlic cloves is a beloved habit of him. By the way for general health maintenance, even the World Health Organization (WHO) recommends one clove of garlic a day.
But the scientific proof how extremely healthy garlic really is, I only researched recently. Read about the amazing health benefits of garlic at the end of this blog post. It will blow you away.
Easy roasted garlic avocado spaghetti with one little catch
One little warning before we jump right into the recipe. While it is an easy dish you will need some time to prepare it as is not a quick clean eating recipe you are used from me. But I feel investing the time for this meal is worth it.
Roasting the garlic in the oven will take you 35-40 minutes. Altogether you’ll need at least 1 hour (if you are quick!) to prepare this roasted garlic avocado spaghetti recipe. But the good news is, that the ingredient list is not too long and that the preparation steps themselves are easy to manage.
How to roast garlic in the oven
- Preheat oven to 400 °F/200 °C
- Cut the top of 3 garlic heads, drizzle with pinch of salt and olive oil.
- Wrap garlic in aluminum foil and place each garlic head in a muffin tin or on a small baking sheet.
- Bake for 35-40 minutes until tender and soft.
- Take it from the oven and let it sit for 10 minutes.
- 2-3 whole garlic heads, roasted
- Flesh of 1 avocado, dripped with some lemo juice
- 1 pound whole grain spaghetti
- 1/2 cup reserved pasta water
- 2 tbsp olive oil
- 2-3 freshly chopped basil, parsley (or both)
- 1/2 teaspoon salt
- Additional salt and ground pepper to taste
- Squeeze roasted and cooled garlic out of cloves.
- Mash it with a fork together with avocado meat.
- In the meanwhile cook whole grain spaghetti according to the directions.
- Drain the pasta but reserve 1/2 cup of drained pasta water and set aside.
- Heat olive oil in same pot over medium heat.
- Add roasted garlic avocado mixture, cooked whole grain spaghetti and 1/2 cup of pasta water and combine until all is well mixed and heated through.
- Taste with salt and pepper.
- Garnish with basil or parsley.
- You can roast garlic in advance to save some time
Top 4 health benefits of garlic
More than 5,000 studies have shown the antibacterial, antiviral, antifungal and anti-carcinogenic effect of garlic and its positive impact on our health. It is assumed that in particular, heart diseases, strokes, cancer and various infections can be prevented and in part improved by the regular consumption of garlic:
- Allium plants are said to have a particularly positive effect on cancer cells thanks to their sulphureous components (Allicin). Allicin attaches exclusively to cancer cells, penetrates and destroys them, while leaving the healthy cells intact. While the anti-cancer effect of garlic has been confirmed in numerous scientific studies, the most exciting study published in 2009. Scientists researched the antiproliferative and antioxidant activities of common vegetables. More about this study in a minute.
- It is believed that deposits in the arteries can be reversed through the targeted use of garlic extract, thus preventing the progression of heart diseases. (1)
- Thanks to its germicidal properties, allicin in garlic can also prevent diseases in cold winter months. Studies show that all those who consume garlic or garlic extract for several weeks are far less susceptible to infections than those who don’t do so.(2)
- Garlic not only promotes blood circulation, but also helps to regulate blood sugar levels, which may eventually have a positive effect on all those with diabetes.
Garlic: Anti-cancer vegetable number 1
In 2009 an impressive study was published in the journal of “Food Chemistry”.(3) Scientists checked the effect of 34 common vegetables against 8 different types of human cancers: brain tumors, breast cancer, lung cancer, kidney cancer, childhood brain tumors, prostate cancer, pancreatic cancer, and stomach cancer. The scientists dripped vegetable juice on different kind of cancer cells in a petri dish and checked the impact of each one of the veggies.
The study revealed one clear winner: Garlic was number 1, followed by leek (number 2). Garlic was the one vegetable that completely stopped cancer growth in 7 out of 8 tumors. In this context I highly recommend to watch Dr. Michael Greger’s fascinating video, which refers to this study.
How do you implement garlic into your life
This roasted garlic avocado spaghetti recipe offers one delicious way to eat more garlic.
As the huge health benefits of garlic might not be new to you share with us in the comment section how you implement garlic in your healthy nutrition.