Presented by: Tina Kozman CNP, M.Ed, B.Sc,



As a nutritionist, I've always known the magnitude of health benefits in which garlic plays. However, until very recently I was not aware that by heating the garlic – I was actually destroying 90% of its beneficial properties. Best Preparation Practice: To get the maximum amount of health benefits from garlic you have to slice, mince, or press the garlic and let it rest for at least 10 minutes before exposing it to any heat.

Always remember “Press and Rest “

Admirable Source of Vitamins and Minerals

Garlic ranks as a excellent source of manganese and vitamin B6, a very good source of vitamin C and copper, and a good source of selenium, phosphorus, vitamin B1, and calcium

Great for Cardiovascular Support

The everyday flexibility of our blood vessels has been shown to improve with intake of garlic, and the likelihood of blood vessel damage due to chronic excessive inflammation has been shown to decrease when this allium vegetable in consumed on a regular basis.

Good for Blood Sugar Regulation

One focus in this area involves a hormone released by our fat cells called adiponectin. When there is too little adiponectin in our blood, our risk of type 2 diabetes and certain cardiovascular problems are increased. Garlic consumption has been shown to increase blood levels of adiponectin in human participants and thereby potentially lowering the risks and problems associated with diabetes and certain cardiovascular complications.

Mediterranean Dressing

Original Recipe by: BY ELISE BAUER

Improvised by: Tina Kozman CNP, B.Sc, M.Ed

I think I use garlic on just about anything, but one of the easiest and most delicious way to use it raw (remember “press and rest”) is to make a simple dressing. I then use this dressing not only for salads, but to marinate chicken, shrimp, potatoes! You name it.


SERVING: : As much as you make

TOTAL TIME: 5 mins


1/4 extra virgin olive oil

2 tbsp fresh lemon juice ( can also use zest if its an organic lemon)

1-2 clove garlic, pressed

1 tbsp of dried oregano, or thyme

1 tsp of Celtic sea salt and a pinch of pepper to taste

Place all of the ingredients in a mason jar, and shake.

Use it immediately on any salad, or roasted veggies. You can also use this mixture as a marination.

Can be stored in the fridge for up to 7 days, simply take out and thaw out the oil because it will harden.