Crossover Health & Holidays with Ginger!

Ginger has long been beloved for its pleasantly spicy flavor. Commonly used in many sweet seasonal dishes like pumpkin pie and gingerbread, you can also spot the spicy root in everyday food items like ginger ale, tea, and candies. But did you know that aside from ginger’s pleasantly spicy flavor, it also has been proven to have a variety of health benefits? Namely, ginger has been utilized heavily for treating diseases in Traditional Chinese, Indian, and Ayurvedic medicine (6).  

Here are (just a few!) examples of potential health benefits that have been reported for ginger:

• Anti-inflammatory, antioxidant, and antimicrobial properties (3,5,6,7,8).

• Reducing cholesterol (2,6,8,9).

• Reducing nausea and aiding digestion (4,6,8). 

• Blood sugar control (6,8).

• May control  menstrual pain (1).

The health benefits of ginger have been tied to specific bioactive compounds within the root such as  gingerols and shogaols, volatile oils, and diarylheptanoids (6,8). Many studies delving into the benefits of ginger focus on the compounds within these listed compounds, called ginger rhizomes (3,4,7,8).

Now that we’ve touched on why ginger is a delicious (and healthy!) addition to your diet, let's jump into how you can incorporate it into your daily life. 

If you’re anything like me, ginger makes you think of fall and the holiday season. I love how ginger can bridge the gap between autumn and winter recipes and be a versatile ingredient through that latter half of the year. 

Here are some healthy and delicious recipes that place ginger at the forefront to carry you through fall and into winter! 

P.S., All of these recipes come from my absolute favorite recipe blog, The Minimalist Baker. If you’re looking for simple and healthy recipes that include a minimal number of ingredients, and are also time efficient, check them out! https://minimalistbaker.com/

How to make fresh ginger tea 

Ingredients

GINGER TEA

• 2 ½ Tbsp chopped fresh ginger (peeling optional // organic when possible // a 2-inch piece yields ~2 Tbsp)

• 2 ½ cups water

ADD-INS optional

• 1 whole cinnamon stick (for sweetness)

• 1 Tbsp chopped fresh turmeric (peeling optional // a 2-inch piece yields ~1 Tbsp)

• 2 (3-inch) pieces fresh orange peel (for zestiness)

• 1 tsp fennel seeds (for sweetness and a subtle licorice flavor)

FOR SERVING optional

• Honey, maple syrup, agave, or stevia to taste

• Sliced lemon or orange

Instructions

1. Add the chopped ginger and water to a small saucepan along with any of the optional add-ins.

2. Bring to a boil over high heat. Once boiling, cover, reduce heat to medium, and allow to boil for 7-12 minutes (7 minutes for a more mild ginger flavor or 12 minutes for a stronger brew — keeping in mind the flavor will continue to develop off the heat). Strain through a fine mesh strainer into mugs. Optionally, sweeten to taste with your favorite sweetener (we prefer honey) and/or serve with sliced lemon or orange.

3. Leftover tea can be stored in the refrigerator for up to 1 week or cooled and transferred to an ice cube tray for adding to cocktails, lemonade, iced tea, or water. Note: The ginger flavor will intensify as the tea sits. The ginger and spices can be reused again with fresh water, but the second batch of tea will not be as strong.

Recipe pulled from: https://minimalistbaker.com/how-to-make-fresh-ginger-tea/

Gingerbread Granola

Ingredients

DRY

• 3 1/4 cups rolled oats (GF for gluten-free eaters)

• 1 3/4 cups raw nuts (I used almonds, pecans, and a few walnuts)

• 3 Tbsp organic cane sugar (or sub extra molasses or maple syrup mixed in with wet ingredients)

• 1/4 tsp sea salt

• 1/2 Tbsp ground cinnamon

• 3/4 tsp ground ginger

• 1 pinch ground cloves (optional)

WET

• 1/4 cup coconut or olive oil

• 1/3 cup maple syrup (sub agave, or honey if not vegan)

• 2 Tbsp molasses

• 1 tsp vanilla extract (optional)

Instructions

1. Preheat oven to 325 degrees F (162 C).

2. Mix the dry ingredients together in a large bowl.

3. In a small saucepan over medium low heat, warm the coconut oil, maple syrup, molasses and vanilla extract. Pour over the dry ingredients and mix well.

4. Spread the mixture evenly onto a a large baking sheet and bake for 18–22 minutes, stirring near the halfway point to ensure even cooking. The coconut oil will help this granola crisp up nicely, but be sure to watch it carefully as it browns quickly.

5. Once the granola is visibly browned (about 19 minutes for me), remove from the oven and let cool completely on the pan before storing.

6. Keep in a container that has an air-tight seal and it should keep for a few weeks.

Recipe pulled from : https://minimalistbaker.com/gingerbread-granola/

Easy Ginger-Carrot Soup 

Ingredients

• 1 Tbsp olive, coconut, or avocado oil (if oil-free, sub water and add more as needed)

• 2 pounds carrots, scrubbed clean, peeling optional, cut into 1/2-inch pieces (2 pounds carrots yield ~6 cups or ~15 medium (7-inch / 18-cm) carrots)

• 1 medium-large white or yellow onion, diced (1 onion yields ~2 cups or 275 g)

• 1 Tbsp minced fresh ginger

• 3 cloves garlic, minced

• 3/4-1 tsp sea salt

• 1/4 tsp red pepper flakes (optional)

• 3 cups vegetable broth (or store-bought)

• 1 (14-oz.) can light coconut milk (or sub cashew cream)

SWEET & SPICY SEEDS optional

• 1/4 cup raw pumpkin seeds (also called pepitas)

• 2 Tbsp raw sunflower seeds

• 2 tsp maple syrup

• 1 tsp DIY curry powder (or store-bought)

• 1/8-1/4 tsp cayenne pepper

• 1/4 tsp sea salt

FOR SERVING optional

• Sriracha

Instructions

1. Heat the oil in a large pot over medium heat. Once hot, add the carrots and onion and cook, stirring occasionally, until the onions are translucent and the carrots are starting to soften, about 5-7 minutes.

2. Add the ginger, garlic, sea salt, and optional red pepper flakes. Cook for another 1-2 minutes, stirring occasionally, until fragrant.

3. Add the broth and bring the soup to a simmer. Once simmering, cover the pot and reduce heat to low. Simmer for 15-20 minutes, stirring occasionally, until the carrots are super tender.

4. Optional: Meanwhile, prepare the sweet and spicy seed topping (find instructions below the Instant Pot recipe).

5. Turn off the heat and stir in the coconut milk.

6. Using an immersion blender, blend the soup until super smooth and thickened. Alternatively, let the soup cool for a few minutes, then blend it in a traditional blender, working in batches as needed.

7. Season to taste with more salt for overall flavor. Serve warm with seedy topping and sriracha (both optional but highly recommended!).

8. Store leftover soup in the refrigerator for up to 3-4 days or in the freezer for up to 1 month. Reheat in the microwave or on the stovetop until warm.

INSTANT POT

1. Turn on the sauté function on your Instant Pot (to the default “Normal” — not high or low). Once hot, add oil (or water), carrot, and onion and sauté for 5-7 minutes, stirring occasionally, until the onions are translucent and the carrots are starting to soften.

2. Add the ginger, garlic, sea salt, and optional red pepper flakes. Cook for another 1-2 minutes, stirring occasionally, until fragrant. Turn off the sauté function by pressing “Cancel.”

3. Add the broth. Then put on the Instant Pot lid and turn to seal. Pressure cook on HIGH for 5 minutes.

4. Optional: Meanwhile, prepare the seed topping (see below).

5. Once the timer goes off, let the steam release naturally (~25 minutes).

6. When the pressure valve drops, remove the lid and stir in the coconut milk. Using an immersion blender, blend the soup until super smooth and thickened. Alternatively, let the soup cool for a few minutes, then blend it in a traditional blender, working in batches as needed.

7. Season to taste with more salt for overall flavor. Serve warm with seedy topping and sriracha (both optional but highly recommended!).

8. Store leftover soup in the refrigerator for up to 3-4 days or in the freezer for up to 1 month. Reheat in the microwave or on the stovetop until warm.

Recipe pulled from: https://minimalistbaker.com/creamy-carrot-ginger-soup/

-LL

References

1. Adib-Rad, H., Basirat, Z., Bakouei, F., Moghadamnia, A. A., Khafri, S., Kotenaei, Z. F., Nikpour, M., & Kazemi, S. (2018). Effect of Ginger and Novafen on menstrual pain: A cross-over trial. Taiwanese Journal of Obstetrics & Gynecology, 57(6), 806–809. https://doi.org/10.1016/j.tjog.2018.10.006

2. Asghari‐Jafarabadi, M., & Khalili, L. (2022). The Effect of Ginger (Zingiber officinale) on Improving Blood Lipids and Body Weight; A Systematic Review and Multivariate Meta-analysis of Clinical Trials. Current Pharmaceutical Design, 28(35), 2920–2943. https://doi.org/10.2174/1381612828666220926093847

3. Bhaskar, A., Kumari, A., Singh, M., Kumar, S., Kumar, S., Dabla, A., Chaturvedi, S., Yadav, V. K., Chattopadhyay, D., & Dwivedi, V. P. (2020). [6]-Gingerol exhibits potent anti-mycobacterial and immunomodulatory activity against tuberculosis. International Immunopharmacology, 87, 106809. https://doi.org/10.1016/j.intimp.2020.106809

4. Bhattarai, S., Tran, V. H., & Duke, C. C. (2007). Stability of [6]-gingerol and [6]-shogaol in simulated gastric and intestinal fluids. Journal of Pharmaceutical and Biomedical Analysis, 45(4), 648–653. https://doi.org/10.1016/j.jpba.2007.07.006

5. Liguori, I., Russo, G., Curcio, F., Bulli, G., Aran, L., Della-Morte, D., Gargiulo, G., Testa, G., Cacciatore, F., Bonaduce, D., & Abete, P. (2018). Oxidative stress, aging, and diseases. Clinical Interventions in Aging, Volume 13, 757–772. https://doi.org/10.2147/cia.s158513

6. Liu, Y., Liu, J., & Yong-Qing, Z. (2019). Research Progress on Chemical Constituents of Zingiber officinale Roscoe. BioMed Research International, 2019, 1–21. https://doi.org/10.1155/2019/5370823

7. Özkur, M., Benlier, N., Takan, I., Vasileiou, C., Georgakilas, A. G., Pavlopoulou, A., Çetin, Z., & Saygılı, E. İ. (2022). Ginger for Healthy Ageing: A Systematic review on current evidence of its Antioxidant, Anti-Inflammatory, and Anticancer properties. Oxidative Medicine and Cellular Longevity, 2022, 1–16. https://doi.org/10.1155/2022/4748447

8. Semwal, R. B., Semwal, D. K., Combrinck, S., & Viljoen, A. (2015). Gingerols and shogaols: Important nutraceutical principles from ginger. Phytochemistry, 117, 554–568. https://doi.org/10.1016/j.phytochem.2015.07.012

        9. Zhao, Y., & Chen, Z. (2018). Roles of spicy foods and their bioactive compounds in management of hypercholesterolemia. Journal of Agricultural and Food Chemistry, 66(33), 8662–8671. https://doi.org/10.1021/acs.jafc.8b02975