Balsamic Sautéed Garlic Scapes
Danielle Gaffen, MS, RDN, LD
- Last Updated
With an easy 5 ingredient list, try this garlic scapes recipe for familiar flavors with creative IBD-friendly ingredients.
With IBD, it can be difficult to find a variety of foods that don’t aggravate your symptoms. This recipe is a great way to introduce some exciting variety with familiar flavors and anti-inflammatory properties. Garlic scapes sauté beautifully. You’ll feel like a professional chef without all the extra effort!
What are Garlic Scapes?
First, let’s break it down. The garlic we are usually familiar with is the whole garlic bulb. The bulb contains multiple garlic cloves, which we typically peel and chop for that distinctive strong flavor.
But have you ever noticed the green part starting to grow out of a garlic bulb sitting on your counter? Well, if that were planted in the ground, it would continue growing to become a garlic scape. You might never guess that as they grow, they get long and curly, similar to green beans!
What Part of Garlic Scapes Do You Eat?
The long green scapes that grow out of the garlic bulb are edible, too! They have a slightly stringy texture, depending how you cook them. This garlic scapes recipe is an example of a simple sauté. You can also puree or chop them raw.
If the scapes you buy have a round part attached, that is what would eventually become the flower. This part can be tougher to eat, so you can trim it off.
If you’ve ever been told to avoid garlic with IBD, you might be wondering why we are talking about it.
Can I Eat Garlic with IBD?
While garlic cloves can pack a punch of flavor, and can aggravate some intestinal symptoms, the green scapes are luckily nice and mild and may be better tolerated. They are less spicy, and even bring a sweet flavor, kind of like caramelized onions.
Keep in mind that garlic powder is a concentrated form of garlic made from garlic cloves. The cloves are first dehydrated and then pulverized into a find powder to make garlic powder or garlic salt, and anti-caking ingredients are often added to these products. Because it is dehydrated, it has a more intense flavor than fresh garlic. Additionally, due to the additives added during processing, garlic powder may not be as well tolerated as fresh garlic or garlic scapes for individuals with IBD.
Health Benefits of this Sauteed Garlic Scape Recipe
Garlic is considered a functional food, which means it has added benefits even beyond its nutritional value. It’s known as a great source of potassium and antioxidants. Even the scapes hold true for these benefits!
Avocado oil offers up some healthy fats that will help your intestines absorb vitamin A, D, E and K from the rest of your meal.
Overall, this garlic scapes recipe contains a range of vitamins that are important for regular bodily functions:
- Vitamin A is super important for maintaining healthy vision and skin.
- Vitamin C is a powerful antioxidant that can boost your immune system and help you absorb iron from the rest of your meal. Both garlic and red onions are a good source of vitamin C.
- Vitamin K is necessary for healthy bones and blood clotting activity in your body, and this recipe gives you a high amount, your bones will thank you!
Are Garlic Scapes Safe for My Diet?
You can count on these Balsamic Sauteed Garlic Scapes to support many different dietary needs. The recipe below is beef free, chicken free, pork free, seafood free, vegan and vegetarian. It is also soy-free, corn-free, dairy-free, gluten-free, egg-free, nut-free, legume-free and grain-free. It makes a great side dish and supports a Mediterranean or Pescatarian diet. This garlic scapes recipe is also ketogenic, kosher, paleo, and low glycemic. With 5 simple ingredients, it is unprocessed and has no added sugar.
Where to Buy Garlic Scapes?
You can look for garlic scapes in the produce aisle at your grocery store. If you have a local farmer’s market, they might sell them in the Springtime.
Every fruit and vegetable is best stored a little differently. So, what should you do with the garlic scapes after you buy them?
How to Store Garlic Scapes?
If you don’t have a chance to cook garlic scapes right when you buy them, don’t worry, they store very easily. Think of them like chives or herbs. In your fridge, they will keep well in a loose bag or in an airtight container with a damp towel. On your counter, you can keep them in a cup of water for a few days and they will stay fresh.
After you’ve cooked your garlic scapes, they can be kept in your fridge and enjoyed for up to 5 days.
Can You Freeze Garlic Scapes?
You might want to take advantage of freezing garlic scapes if you bought a big bundle or end up with extra after this recipe.
Here’s what we recommend: chop up the scapes and fill an ice cube with oil in each ice cube slot. Add the chopped garlic scapes and freeze. Then you can use each cube as a quick flavor bomb in future dinners.
How to Cook Garlic Scapes?
In a skillet over medium-high heat, heat up the cooking oil. Add chopped garlic scapes and red onion and sauté until they start to soften and brown (about 7-10 minutes). Add the balsamic vinegar and cook for another 2-3 minutes, stirring frequently. Let the vinegar reduce and coat the vegetables. Season with salt and pepper. Stir for another minute to let all the flavors combine. Enjoy!
Balsamic Sautéed Garlic Scapes
Equipment
- 1 skillet
Ingredients
- 2 cups Garlic Scapes chopped
- 1/2 cup Red Onion chopped
- 1 Tbsp Avocado Oil
- 1 Tbsp Balsamic Vinegar
- Sea Salt & Black Pepper to taste
Instructions
- Preheat a large skillet over medium-high heat.
- Add the oil to the skillet and allow it to heat until it shimmers.
- Add the chopped garlic scapes and red onion to the skillet. Sauté for about 7-10 minutes, stirring occasionally, until they start to soften and brown.
- Pour in the balsamic vinegar and continue to cook for another 2-3 minutes, stirring frequently, until the vinegar reduces slightly and coats the vegetables.
- Season with salt and pepper to taste. Cook for another minute, stirring to combine all the flavors.
- Serve and enjoy!
Notes
Nutrition
Take Home Message
While you may have never thought of garlic scapes before, they are a great way to add that familiar flavor without triggering IBD symptoms. This sauteed garlic scapes recipe has anti-inflammatory properties and works great as a side dish or dinner option.
Learn More
- Work with a Registered Dietitian to craft a life where IBD doesn’t get in the way.
- Check out this list of anti-Inflammatory and inflammatory foods.
- Pair this recipe with some Carrot Fennel Soup or fresh Salmon Skewers.
References
- Rao V. What are garlic scapes? The Spruce Eats. Published May 19, 2024. Accessed July 18 2024. https://www.thespruceeats.com/what-are-garlic-scapes-and-how-to-use-them-4783219
- WebstaurantStore. Garlic compared: Cooking with garlic products. Accessed July 18 2024. https://www.webstaurantstore.com/blog/3642/garlic-compared.html
- Ansary J, Forbes-Hernández TY, Gil E, et al. Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview. Antioxidants (Basel). 2020;9(7):619. Published 2020 Jul 15. doi:10.3390/antiox9070619
- Naheed Z, Rizwan Z, Cheng Z, A Khan N, Hanif M. Effect of pre-storage removal of different parts of the scape top on the biochemical changes of two garlic cultivars during controlled atmosphere storage. J Sci Food Agric. 2019;99(2):797-804. doi:10.1002/jsfa.9248
- Palsdottir, Hrefna. 8 Evidence-Based Health benefits of Avocado oil. Healthline. Published October 26, 2023. Accessed July 18 2024. https://www.healthline.com/nutrition/9-avocado-oil-benefits#TOC_TITLE_HDR_4
- Kubala, Jillian. 9 Impressive health benefits of onions. Healthline. Published July 20, 2023. Accessed July 18 2024. https://www.healthline.com/nutrition/onion-benefits#:~:text=Onions%20are%20high%20in%20vitamin,including%20folate%20and%20vitamin%20B6.
- Nicole. How to store garlic scapes. Finished With Salt. Published August 8, 2023. Accessed July 18 2024. https://www.finishedwithsalt.com/how-to-store-garlic-scapes/
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