Onions, and their botanical cousin garlic, have a special status, in that they show up in probably more recipes than any other vegetables. They both have a long history of use as medicinals, and their benefits are now verified by modern science.
 | Garlic and onions, as well as shallots, leeks, scallions, and chives, contain the active compound allicin. This phytonutrient significantly lowers cholesterol, reduces the stickiness of blood, and widens blood vessels, helping to prevent heart disease and stroke. Allicin also enhances immunity, warding off bacterial and fungal infections as well as viruses. Cancerous cells are also a target; allicin helps deactivate carcinogenic substances. |
 | Before you use garlic in cooking, be sure to crush it first and set it aside for 10 to 15 minutes to allow its healing properties to develop. Crushing releases the allicin and makes it available to you. Baked whole garlic, a darling of gourmet chefs, can't deliver this phytonutrient. |
| Onions also are packed with one of the more potent flavonoids, quercetin, which has the ability to reduce inflammation and counteract bacterial and viral infection. Quercetin is also an anticancer agent. Garlic helps fight cancer because it contains saponins, which inhibit DNA's ability to initiate replication of cancerous cells. |
The flavors of garlic and onions stand up to the strong taste of dark leafy greens such as kale, turning these down-home vegetables into gourmet foods. Greens supply calcium and magnesium, both needed to maintain strong bones. This leafy greens with garlic recipe offers a delicious way to enjoy these healing foods.
Preparation time: 10 minutes
Cooking time: 25 minutes
Yield: 4 servings
2 cloves garlic
1 pound kale with stems under 1/4 inch thick, washed with tough stems removed
1 tablespoon extra-virgin olive oil
4 shallots, peeled and finely chopped
1/4 cup filtered water
Sea salt to taste
1. Using the flat side of a knife, crush the garlic cloves and set aside for 15 minutes.
2. Cut the kale leaves down the middle and then crosswise into 1-inch strips.
3. In a large pot, heat the oil over medium heat. Add the garlic and shallots. Cook, stirring with a wooden spoon, for 15 seconds, to keep garlic and shallots from browning.
4. Add the water and sea salt. Bring mixture to boil. Add the greens, tossing to mix well. Cover the pot.
5. Steam the greens until they are just tender but retain a bright green color, about 5 to 7 minutes. Uncover the pot and continue cooking, stirring, until most of the water has evaporated and the greens are quite tender, about 3 minutes.
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