Members of the allium family, which include garlic, chives, onions, leeks, and shallots, contain the phytochemical allicin. It has been suggested, though not proven, that allicin might help lower cholesterol, decrease the incidence of cancers of the gastrointestinal tract, and help control blood pressure. Onions are also a good source of vitamin C.

Adding garlic and onion to your recipes helps you cut down on fat. Roasted garlic, for example, is a great substitute for fat on potatoes, bread, and pasta.

Roasted Garlic
Serving Size: 2 cloves, Total Servings: 10
Preparation time: 5 minutes
Cooking time: 1 hour
Get the heart-healthy benefits of garlic in a more subtle way than just eating raw garlic. Roasting garlic will mellow its strong taste so you can eat more of it. You don’t even need special garlic bakers to make this:

1 large head garlic
1 sprig fresh rosemary
¼ cup fat-free, reduced-sodium chicken broth
1 tsp olive oil

1. Preheat the oven to 375 degrees F. Cut a medium square of aluminum foil.
2. Cut a slice off the top of the garlic just to expose the top of the cloves. Put the garlic in the center of the foil. Top with the rosemary sprig. Pour the broth and olive oil over the garlic.
3. Bring all four corners of the foil together and twist to seal. Place on a small baking sheet. Bake for 1 hour until the garlic is soft.
4. To eat: Open the foil. Put the garlic on a small dish. Peel a clove away from the bulb. Squeeze the garlic from its skin and spread on bread, potatoes, pasta, vegetables, and more!