Healthy Eating: Garlic Month

Garlic contains the powerful antioxidant selenium, which scavenges damaging free radicals in the body. A member of the lily family, garlic is being studied for its beneficial effects on high blood pressure and reducing the risk of certain cancers. Learn more about garlic here.

As an added bonus to the health benefits, garlic is a popular flavoring agent. Very spicy when eaten raw, garlic can be roasted, caramelized, sautéed and even pickled to provide added flavor and health benefits to a wide range of dishes.

Celebrate National Garlic Month in April with a week of garlic-infused recipes. Begin with a family meal of Garlic Cheese Grits and Chicken Crunchers with Broccoli Apple Salad. Other recipes to enjoy include Roasted Garlic Ginger Sweet Potato Soup, Apple Cheddar Quinoa Muffins, Garlic Roasted Bell Peppers and Braised Chicken with Garlic and Spinach.

“Family Meals Matter” features registered dietitian–approved recipes with foods from all the food groups to reflect Dairy Council of California’s nutrition philosophy to elevate the health of children and parents. For more information, nutrition tools and additional family meal recipes, please visit our website, Healthy Eating Made Easier™

Garlic Cheese Grits, EatingWell.


(Includes ingredients to make at least four servings of each Featured Family Meal recipe)

4½ cups Water
1 cup Grits, quick or old-fashioned (not instant)
¼ teaspoon Salt
2 teaspoons extra-virgin olive Oil
2 medium cloves Garlic, minced
½ cup shredded extra-sharp Cheddar Cheese
½ cup grated sharp Italian cheese, such as Pecorino Romano or Parmesan
⅛-¼ teaspoon Cayenne pepper or 1 teaspoon hot sauce, such as Tabasco, or to taste

1 cup all-purpose Flour
Salt and Pepper to taste
4 Egg whites
½ cup Milk
1½ cups Cornflakes
1 cup (4 ounces) reduced-fat, shredded Cheddar Cheese
6 chicken breast Filets; cut into strips
Non-stick cooking spray

1 large crown and stem of Broccoli
2 Apples
1 tablespoon Yogurt
1 teaspoon olive Oil
1 teaspoon lemon Juice
1 teaspoon fresh Dill, chopped
Salt and Pepper

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