Discover Black Garlic Benefits and 5 Exotic Root Vegetables (with recipes)

Approximate reading time – 13 minutes

Did you know that black garlic contains twice the antioxidant power of regular garlic? This transformed superfood leads our exploration of extraordinary root vegetables that can revolutionize your wellness journey. As I discussed in my recent article on 5 Aspects of Holistic Health for Beginners: 2025 Complete Guide, physical wellness forms the cornerstone of overall health, and these underground treasures can transform both your nutrition and culinary adventures.

Black Garlic Benefits: A Powerhouse of Health Benefits

Black garlic, created through a careful aging process, stands at the forefront of nutrient-dense foods. During the aging process, regular garlic undergoes a remarkable transformation that enhances its nutritional profile and creates a complex sweet-umami flavor. Research indicates that this transformation produces powerful compounds that support:

• Doubled antioxidant levels for enhanced immune function
• Improved cardiovascular health and blood pressure regulation
• Better blood sugar management
• Increased cellular protection against oxidative stress
• Reduced inflammation throughout the body
• Enhanced digestibility compared to raw garlic
• Improved liver function and detoxification support

Creating Your Own Black Garlic at Home

While black garlic is available commercially, making it at home ensures the highest quality and freshness. Here are several methods to create your own black garlic, each with its unique advantages:

1. Rice Cooker Method

The most accessible method for most home cooks.

• Use the “warm” setting to maintain constant temperature
• Wrap garlic bulbs in parchment paper
• Keep lid closed for 3-4 weeks
• Pros: Easy setup, no special equipment needed
• Cons: May produce strong odor, less precise temperature control

2. Sous Vide Method

Perfect for precise temperature control.

• Set sous vide to 140-170°F
• Vacuum seal garlic bulbs
• Ferment in water bath for 21-28 days
• Pros: Precise control, minimal odor, consistent results
• Cons: Requires specialized equipment, higher energy use

3. Fermentation Box Method

Ideal for serious fermenters.

• Use specialized or DIY fermentation box
• Set temperature to 140-170°F
• Monitor humidity levels
• Pros: Precise temperature and humidity control
• Cons: Requires specialized equipment

4. Slow Cooker Method

A convenient option using common kitchen equipment.

• Use “keep warm” setting
• Wrap garlic in parchment or foil
• Ferment for 3-4 weeks
• Pros: Easy to use, readily available
• Cons: Less precise, odor may linger

5. Dehydrator Method

Good for those who already own a dehydrator.

• Set temperature to 140°F
• Place garlic on trays
• Monitor for 3-4 weeks
• Pros: Even airflow, good temperature control
• Cons: Not all models maintain low temperatures

6. Sunlight + Insulation (Traditional Method)

An energy-efficient, traditional approach.

• Wrap garlic in foil or parchment
• Place in insulated container (like terracotta pot)
• Position in consistently warm, sunny location
• Let ferment naturally for several weeks
• Pros: Energy-efficient, follows traditional techniques
• Cons: Highly dependent on climate, less reliable, slower process

7. Dedicated Black Garlic Fermenter

The most foolproof method for consistent results.

• Place garlic in specialized fermenter
• Use pre-programmed settings
• Monitor progress through viewing window
• Pros: Specifically designed for black garlic, automatic control, minimal monitoring needed
• Cons: Requires purchasing specialized equipment, can be expensive

Essential Tips for All Methods:

• Select fresh, firm garlic bulbs without sprouting
• Maintain consistent temperature throughout process
• Expect some garlic odor during fermentation
• Final product should be black, soft, and slightly sweet
• Store finished garlic in refrigerator for up to 3 months

Important Considerations:

• Ventilation: Choose a well-ventilated area due to strong odors
• Temperature: Maintain 140-170°F (60-75°C) consistently
• Humidity: Monitor to prevent garlic from drying out
• Energy Use: Consider electricity consumption for long-term operation
• Time: Most methods require 3-4 weeks of patience
• Climate Impact: Traditional methods may take longer in cooler climates
• Equipment Investment: Balance cost against frequency of use

Other Remarkable Root Vegetables

Yacon: The Sweet Blood Sugar Balancer

Yacon (Smallanthus sonchifolius) stands as one of the most fascinating discoveries from the Andean region. This ancient root vegetable, cultivated for thousands of years by indigenous peoples, is experiencing a renaissance in modern nutrition due to its unique properties.

Historical Significance

Ancient Incan civilizations prized yacon as both food and medicine. They would often carry these crisp, refreshing tubers on long journeys across the Andes, using them to quench thirst and maintain energy levels. The name “yacon” comes from the Quechua word “yakku,” meaning watery, referring to its juicy nature.

Unlike any other root vegetable, yacon stores its energy primarily as fructooligosaccharides (FOS) rather than starch. This remarkable characteristic makes it:

• Naturally low in calories (just 22 calories per 100g)
• Beneficial for gut health through prebiotic action
• Supportive of healthy blood sugar levels
• An excellent alternative sweetener for diabetics

Recent studies have revealed that yacon’s benefits extend far beyond its traditional uses:

• Contains high levels of chlorogenic acid, a powerful antioxidant
• Shows promise in supporting weight management efforts
• Helps increase calcium absorption
• May improve insulin sensitivity
• Supports regular bowel movements through fiber content

Yacon demonstrates remarkable adaptability, growing in various climates despite its tropical origins. The plant can reach heights of 2 meters (6.6 feet) and produces both edible tubers and propagation rhizomes. Interestingly, the tubers continue to sweeten after harvest when exposed to sunlight.

Oca: Andean Tuber of Many Colors

Oca (Oxalis tuberosa) represents one of the lost crops of the Incas, second only to potatoes in cultivation area during the height of their empire. This vibrant tuber tells a story of agricultural diversity and adaptation.

Known as “uqa” in Quechua, oca was domesticated in the Andes over 8,000 years ago. The Incas developed sophisticated agricultural techniques to grow oca at high altitudes, including:

• Intricate terrace systems
• Companion planting methods
• Natural frost protection strategies

Each color variety of oca contains different beneficial compounds:

• Red/Purple varieties: Rich in anthocyanins and flavonoids
• Yellow varieties: High in beta-carotene
• Pink varieties: Contain unique antioxidant profiles
• White varieties: Notable for their vitamin C content

The plant demonstrates fascinating photochemical responses:

• Tubers sweeten naturally with sun exposure
• Growth is optimized during short daylight periods
• Plants show remarkable frost resistance
• Can produce yields comparable to potatoes

Crosne: The Spiral Wonder

Crosne (Stachys affinis), also known as Chinese artichoke or chorogi, represents a unique intersection of Asian and European culinary traditions. Originally cultivated in China, these pearl-white, spiral-shaped tubers traveled the Silk Road to Europe, where they gained popularity in the late 19th century.

The spiral structure of crosne isn’t just visually appealing; it serves several purposes:

• Maximizes surface area for nutrient absorption
• Provides natural protection against pests
• Creates unique texture properties
• Allows efficient growth in compact spaces

Modern research has uncovered numerous benefits:

• Contains novel antioxidant compounds
• Provides unique prebiotic fibers
• Supports immune system function
• Offers anti-inflammatory properties
• Contains beneficial oligosaccharides

Traditional and modern uses include:

• Raw preparation in salads
• Pickling and fermentation
• Quick sautéing to preserve texture
• Integration into traditional Asian medicines

Mashua: The Peppery Protector

Mashua (Tropaeolum tuberosum) stands as one of the most intriguing members of the nasturtium family. Incan warriors traditionally consumed mashua before battles, believing it provided strength and vigor. It was also used to:

• Regulate population growth in ancient communities
• Treat kidney and urinary ailments
• Preserve other stored crops due to its natural antimicrobial properties
• Mark field boundaries with its climbing vines

Mashua contains an impressive array of beneficial compounds:

• Glucosinolates with anti-cancer potential
• Natural antibacterial agents
• Anti-inflammatory isothiocyanates
• Unique phenolic compounds
• Vitamin C and antioxidants

The plant shows remarkable properties:

• Can yield up to 70 tons per hectare
• Naturally repels many agricultural pests
• Grows well in poor soils
• Functions as a companion plant for other crops

Current research explores mashua’s potential in:

• Natural food preservation
• Organic farming practices
• Development of new antibacterial compounds
• Cancer prevention studies
• Sustainable agriculture systems

Black Garlic Recipes and Preparation Methods

Black Garlic and Mushroom Umami Butter

Ingredients:

• 1 head black garlic (about 8-10 cloves), peeled
• 1/2 cup unsalted butter, softened
• 1/4 cup mixed mushrooms (shiitake and porcini), finely chopped
• 1 tsp fresh thyme leaves
• 1/4 tsp sea salt
• 1/8 tsp white pepper

Instructions:

1. Peel the black garlic cloves before processing into a paste.
2. Process black garlic cloves until they form a smooth paste
3. Sauté mushrooms in a dry pan until fragrant
4. Mix softened butter with garlic paste, cooled mushrooms, and remaining ingredients
5. Roll into a log using parchment paper and refrigerate until firm
6. Use as a finishing butter for steaks, vegetables, or artisanal bread

Honey-Glazed Yacon with Cinnamon

Ingredients:

• 4 medium yacon roots, peeled and sliced
• 3 tablespoons raw honey
• 2 tablespoons coconut oil
• 1 teaspoon ground cinnamon
• 1/4 teaspoon sea salt
• 1/4 cup toasted pecans, chopped

Instructions:

1. Peel and slice yacon into 1/4-inch rounds
2. Heat coconut oil in a large skillet over medium heat
3. Add yacon slices and cook for 3-4 minutes per side
4. Drizzle with honey and sprinkle with cinnamon
5. Cook for another 2-3 minutes until caramelized
6. Top with sea salt and pecans before serving

Yacon and Apple Morning Slaw

Ingredients:

• 2 medium yacon roots, peeled and julienned
• 2 crisp apples, julienned
• 1 cup purple cabbage, finely shredded
• 1/4 cup fresh mint leaves, chopped
• 2 tbsp lemon juice
• 2 tbsp extra virgin olive oil
• 1 tbsp raw honey
• 1/4 tsp Himalayan pink salt
• 1/4 cup toasted pecans, chopped

Instructions:

1. Immediately after cutting, toss the yacon with 1 tablespoon of the lemon juice to prevent oxidation
2. Combine the julienned yacon, apples, and cabbage in a large bowl
3. In a small bowl, whisk together the remaining lemon juice, olive oil, honey, and salt
4. Pour the dressing over the slaw and toss gently to combine
5. Fold in the chopped mint and pecans just before serving
6. Let sit for 5 minutes to allow flavors to meld before serving

Citrus-Roasted Rainbow Oca

Ingredients:

• 2 pounds mixed oca tubers
• 3 tablespoons olive oil
• 2 oranges, zested and juiced
• 2 sprigs fresh rosemary
• 4 cloves garlic, crushed
• 1 tablespoon honey
• Sea salt and black pepper
• Fresh parsley for garnish

Instructions:

1. Expose oca to sunlight for 3-5 days to develop sweetness
2. Wash and dry the oca tubers thoroughly. Leave whole or slice into halves if large.
3. Preheat oven to 400°F (200°C)
4. Toss oca with olive oil, orange zest, juice, rosemary, and garlic
5. Roast for 25-30 minutes until tender
6. Drizzle with honey and garnish with parsley

Crosne and Wild Mushroom Sauté

Ingredients:

• 1 pound fresh crosne, cleaned
• 8 ounces mixed wild mushrooms
• 3 tablespoons butter
• 2 shallots, minced
• 2 cloves garlic, minced
• 1 tablespoon fresh thyme
• 1/4 cup white wine
• Sea salt and white pepper
• Fresh parsley for garnish

Instructions:

1. Clean the crosne tubers thoroughly, brushing away any dirt. Leave whole for sautéing.
2. Sauté mushrooms in butter until golden
3. Add shallots and garlic, cook until fragrant
4. Add crosne and thyme, sauté for 5 minutes
5. Deglaze with white wine, cook until liquid reduces
6. Season and garnish with parsley

Spiced Crosne Pickle

Ingredients:

• 1 pound fresh crosne, cleaned
• 2 cups white wine vinegar
• 1 cup water
• 3 tbsp honey
• 2 tsp whole mustard seeds
• 1 tsp black peppercorns
• 2 bay leaves
• 1 small red chili
• 2 cloves garlic, crushed

Instructions:

1. Clean the crosne tubers thoroughly, brushing away any dirt. Leave whole for pickling.
2. Combine vinegar, water, honey, and spices in a pot
3. Bring to a boil, then simmer for 5 minutes
4. Pack crosne into sterilized jars
5. Pour hot brine over crosne, leaving 1/4 inch headspace
6. Seal and refrigerate for at least 48 hours before eating
7. Will keep refrigerated for up to 3 months

Spiced Mashua and Quinoa Pilaf

Ingredients:

• 2 cups mashua, diced
• 1 cup quinoa, rinsed
• 1 red onion, diced
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/2 teaspoon turmeric
• 1/4 cup toasted pumpkin seeds
• Fresh cilantro
• Lime wedges for serving

Instructions:

1. Cook quinoa according to package instructions
2. Dice the mashua into small, evenly sized pieces.
3. Sauté mashua and onion in olive oil until tender
4. Add spices and cook until fragrant
5. Fold in cooked quinoa
6. Top with pumpkin seeds and cilantro
7. Serve with lime wedges

Roasted Rainbow Oca

Ingredients:

• 2 pounds mixed oca tubers
• 3 tbsp olive oil
• 4 sprigs fresh thyme
• 2 sprigs rosemary
• 1 head of garlic, halved horizontally
• Sea salt and black pepper
• 2 tbsp honey
• Zest of 1 lemon

Instructions:

1. Leave oca in sunlight for 2-3 days to develop sweetness
2. Wash the oca tubers thoroughly, and leave them whole or cut them into halves, depending on size.
3. Preheat oven to 400°F (200°C)
4. Toss oca with olive oil, herbs, and garlic
5. Roast for 25-30 minutes until tender
6. Drizzle with honey and sprinkle with lemon zest
7. Season to taste and serve hot

Selection and Storage Guide

• Black Garlic: Choose uniformly black, slightly glossy bulbs. Store in an airtight container in the refrigerator for up to 3 months.
• Yacon: Select firm roots without soft spots. Store in a cool, dark place and use within 1-2 weeks.
• Oca: Choose firm tubers with vibrant colors. Store in darkness but expose to sunlight for 3-5 days before eating.
• Crosne: Look for firm, white spirals without discoloration. Refrigerate in a plastic bag and use within a week.
• Mashua: Select firm tubers with smooth skin. Store in a cool, dark place and use within 2 weeks.

Frequently Asked Questions

Q: What makes black garlic different from regular garlic? A: Black garlic undergoes an aging process that doubles its antioxidant content, creates a sweeter flavor, and enhances its nutritional benefits while improving digestibility.

Q: How long does it take to make black garlic? A: The transformation process typically takes 3-4 weeks under controlled temperature conditions of 140-170°F (60-75°C).

Q: What are the main health benefits of black garlic? A: Key benefits include enhanced immune function, improved heart health, better blood sugar regulation, and increased antioxidant protection.

Q: How should I store black garlic? A: Store in an airtight container in the refrigerator for up to 3 months to maintain its beneficial properties.

Q: Can I eat black garlic daily? A: Yes, black garlic can be safely consumed daily as part of a balanced diet, with typical serving sizes being 1-2 cloves.

Conclusion

Black garlic leads the way among nutrient-dense root vegetables, offering an impressive array of health benefits backed by research. Whether you’re creating your own black garlic and / or exploring other unique root vegetables, these underground treasures provide countless opportunities to enhance your health and culinary experiences.

By incorporating these nutrient-rich foods into your diet, you’re embracing both ancient wisdom and modern nutritional science. From black garlic’s powerful antioxidant properties to yacon’s blood sugar management benefits, each vegetable brings unique advantages to your table.

Remember to start slowly and experiment with different preparation methods. As part of a holistic approach to health, these foods can significantly impact your wellness journey. For more insights on building a comprehensive approach to health and wellness, check out my guide on 5 Aspects of Holistic Health for Beginners: 2025 Complete Guide.