WEBVTT 00:00:00.010 --> 00:00:02.549 Welcome to Gardens for Everybody. We're here 00:00:02.549 --> 00:00:05.309 with Danielle, our registered dietitian friend 00:00:05.309 --> 00:00:07.710 and gardening colleague. What are we talking 00:00:07.710 --> 00:00:10.349 about today, Danielle? So today we are talking 00:00:10.349 --> 00:00:14.449 about the flavor foundation. Onions, garlic, 00:00:15.189 --> 00:00:18.829 and scapes. Yes, they definitely enhance the 00:00:18.829 --> 00:00:21.070 flavor of almost everything you're ever going 00:00:21.070 --> 00:00:24.280 to cook. And I think. not besides being delicious 00:00:24.280 --> 00:00:26.980 i think they're nutritious they are very so they're 00:00:26.980 --> 00:00:30.379 not just for seasoning although this group definitely 00:00:30.920 --> 00:00:34.079 helps to build up that rich and diverse flavor. 00:00:34.520 --> 00:00:37.219 They're definitely nutrition powerhouses as well. 00:00:37.640 --> 00:00:40.420 Onions in particular are known for their quercetin 00:00:40.420 --> 00:00:43.960 which is an antioxidant with anti -inflammatory 00:00:43.960 --> 00:00:46.820 and heart protective effects. They're also known 00:00:46.820 --> 00:00:49.840 for being a prebiotic which helps to support 00:00:49.840 --> 00:00:53.479 good gut bacteria. Remind me again. Yeah so in 00:00:53.479 --> 00:00:56.520 a previous episode we talked about prebiotics. 00:00:56.840 --> 00:00:59.780 These are different from probiotics and I often 00:01:00.009 --> 00:01:03.710 tell my clients that prebiotics are like the 00:01:03.710 --> 00:01:07.549 fertilizer the food for your gut bacteria that 00:01:07.549 --> 00:01:11.890 are your probiotics so we can eat foods with 00:01:11.890 --> 00:01:15.010 probiotics live active bacterial cultures but 00:01:15.010 --> 00:01:17.709 we need to feed those as well that's the prebiotics 00:01:17.709 --> 00:01:21.090 that we eat. Thank you. And onions definitely 00:01:21.090 --> 00:01:24.859 have a significant amount of those prebiotic 00:01:24.859 --> 00:01:29.079 components. Garlic, both garlic bulbs and the 00:01:29.079 --> 00:01:32.739 greenscapes that grow from the bulbs are rich 00:01:32.739 --> 00:01:36.859 in a compound called allicin, a compound with 00:01:36.859 --> 00:01:40.480 again antibacterial and cardiovascular benefits. 00:01:40.879 --> 00:01:44.120 Our own researchers at the University of Guelph 00:01:44.120 --> 00:01:47.060 found that most of the allicin is created within 00:01:47.060 --> 00:01:50.900 a few minutes of chopping. So there is some time 00:01:50.900 --> 00:01:53.560 considerations when you're using fresh garlic. 00:01:53.980 --> 00:01:56.819 You want to use garlic promptly after chopping 00:01:56.819 --> 00:02:01.159 to take advantage of the developing allicin compounds. 00:02:01.900 --> 00:02:05.180 However, if adding to an acid based, if for example 00:02:05.180 --> 00:02:08.620 you're making a marinade or a salad dressing 00:02:08.620 --> 00:02:11.759 that has a vinegar or a lemon juice component, 00:02:12.319 --> 00:02:15.039 you might want to allow a brief amount of time 00:02:15.039 --> 00:02:18.340 and probably the time that you transfer your 00:02:18.340 --> 00:02:21.099 chopped garlic from your cutting board or your 00:02:21.099 --> 00:02:24.759 garlic press into your mixture is plenty because 00:02:24.759 --> 00:02:27.319 about 10 seconds or so is what you need for the 00:02:27.319 --> 00:02:30.800 allicin to develop before adding it to all my 00:02:30.800 --> 00:02:34.500 acid based i have been waiting a minute or two 00:02:34.500 --> 00:02:38.159 or three oh crushing the garlic and then letting 00:02:38.159 --> 00:02:42.889 it sit right to breathe and rest. And to grow 00:02:42.889 --> 00:02:46.030 Alison. Yeah it happens actually pretty quickly 00:02:46.030 --> 00:02:49.050 according to these researchers. So as you're 00:02:49.050 --> 00:02:52.210 chopping away maybe a little bit of time. I don't 00:02:52.210 --> 00:02:53.610 know that we need to go three minutes. 10 seconds 00:02:53.610 --> 00:02:58.250 is pretty quick. Yes yes okay so I've got to 00:02:58.250 --> 00:03:00.710 change that cooking habit. You can you can probably 00:03:00.710 --> 00:03:02.849 be just that much more efficient in your cooking 00:03:02.849 --> 00:03:05.870 without having to wait so long. Now are we saying 00:03:05.870 --> 00:03:08.349 this it degrades if we wait too long or is it 00:03:08.349 --> 00:03:11.340 just that you know so really because 10 seconds 00:03:11.340 --> 00:03:13.159 that's just I'm just going to prep it and use 00:03:13.159 --> 00:03:16.120 it yeah but is there a problem if I wait too 00:03:16.120 --> 00:03:18.500 long maybe we don't know that that's a good question 00:03:18.500 --> 00:03:22.180 I think it could be but definitely the what the 00:03:22.180 --> 00:03:24.000 research I was reading was to make sure that 00:03:24.000 --> 00:03:26.379 you do have that compound developed so right 00:03:26.379 --> 00:03:29.379 in terms of the dynamics of it how long is it 00:03:29.379 --> 00:03:31.319 before it's past its peak that's a really good 00:03:31.319 --> 00:03:33.979 question but the important thing is chopping 00:03:33.979 --> 00:03:36.240 it up and preparing it before just before using 00:03:36.240 --> 00:03:39.849 it I guess yeah exactly Does cooking affect allicin? 00:03:39.969 --> 00:03:43.610 As far as I know it does, so you may not have 00:03:43.610 --> 00:03:46.270 as rich an allicin compound if you've burned 00:03:46.270 --> 00:03:48.909 or over -brown it. So you know when you're preparing, 00:03:49.189 --> 00:03:51.889 for example, building up a stir -fry in the wok 00:03:51.889 --> 00:03:54.490 or if you're going to stir -fry leafy greens, 00:03:54.870 --> 00:03:58.270 be gentle. So maybe it's one of the last ingredients 00:03:58.270 --> 00:04:01.409 to go in the stir -fry. You would retain more 00:04:01.409 --> 00:04:04.159 that way. Oh okay that's the opposite to how 00:04:04.159 --> 00:04:08.719 I do it. Me too before I read this. Okay well 00:04:08.719 --> 00:04:11.060 that's really interesting to know. What do you 00:04:11.060 --> 00:04:14.199 like to do with scapes? I personally like to 00:04:14.199 --> 00:04:16.720 saute them or barbecue them and treat them like 00:04:16.720 --> 00:04:21.079 asparagus. But it's so important to cut off the 00:04:21.079 --> 00:04:23.459 flower bud because it's far too tough for me 00:04:23.459 --> 00:04:26.720 to chew. Well this is not my recipe but at Karp 00:04:26.720 --> 00:04:30.600 Market a lady that makes a scape and feta cheese 00:04:30.600 --> 00:04:34.269 dip. and I have to say that is the most delicious 00:04:34.269 --> 00:04:36.269 thing I've ever had with scapes and I guess she 00:04:36.269 --> 00:04:38.889 just blends them down with feta cheese and I 00:04:38.889 --> 00:04:40.910 really shouldn't be stealing her recipe and using 00:04:40.910 --> 00:04:44.050 it but that is so good. It's really delicious. 00:04:44.329 --> 00:04:46.629 It sounds like a more grown -up version of sour 00:04:46.629 --> 00:04:49.170 cream and chives. Absolutely, really really good. 00:04:49.629 --> 00:04:52.970 So I couldn't decide on just one recipe for you 00:04:52.970 --> 00:04:57.230 for your show notes today so I thought we could 00:04:57.230 --> 00:05:00.410 link to the Garlic Growers of Ontario's recipe 00:05:00.410 --> 00:05:03.529 collection. which gives our listeners a whole 00:05:03.529 --> 00:05:06.569 host of recipes to choose from for exploring 00:05:06.569 --> 00:05:11.009 garlic, onions and related. I love that you've 00:05:11.009 --> 00:05:13.990 got Guelph University research and then we've 00:05:13.990 --> 00:05:15.810 got the Garlic Grows of Ontario. That's keeping 00:05:15.810 --> 00:05:18.509 it local. I love it. Thank you. You're welcome. 00:05:18.850 --> 00:05:21.769 And I'll make sure to include that link in the 00:05:21.769 --> 00:05:24.730 show notes. So that's wonderful. Thank you so 00:05:24.730 --> 00:05:26.790 much Danielle and thanks everyone for listening 00:05:26.790 --> 00:05:30.329 to Gardens for Everybody. Please follow or subscribe.