Originating from South-East Asia, ginger has some noteworthy health-promoting benefits. For starters, ginger's properties, gingerol and shogaol make it a great anti-inflammatory and anti-oxidative ingredient, according to Tory Stroker, RD, CDN, MS, non-diet registered dietitian and certified intuitive eating counselor. Because of these properties, ginger can also tackle inflammation for those experiencing pain. "Ginger's anti-inflammatory compound has been found to help those with pain from rheumatoid arthritis and osteoarthritis," Shayna Taylor, CN, holistic nutritionist says. It can also reduce nausea, diminish digestive discomfort, and remove free radicals or particles in the body that can trigger stress.
- Maya Feller, MS, RD, CDN, registered dietitian and nutritionist
- Mia Rigden, chef, nutritionist, and the founder of RASA, a company specializing in individualized nutrition programs
- Tory Stroker, MS, RD, CDN, Tory Stroker is a certified intuitive eating counselor.
- Tracy Lockwood Beckerman, MS, RD, CDN, registered dietitian and women’s health expert
Ginger's slightly peppery and sweet taste makes it a great addition to any dish. "I recommend with my clients that they add ginger to their meals such as in smoothies, salad dressings, or trying ginger tea," Stroker said. Taylor also encourages grating or juicing your ginger to add to your dressings. "I like to use fresh juiced ginger and freshly grated ginger in dressings, marinades, and juices. It's a great way to add flavor to your food while also nourishing your body," she says.
Delicious ginger dressing recipes with anti-inflammatory benefits
You'll want to dip all your favorite crudités in this creamy dressing. Mia Rigden, nutritionist and creator of the ginger dressing, enjoys serving this as a simple side with romaine and radicchio. Enjoy!
1⁄4 cup carrots, peeled and sliced into chunks
1⁄4 cup cashews, soaked overnight
1 Tbsp apple cider vinegar
2 Tbsp extra virgin olive oil
1 thumb-sized piece of ginger
1 tsp sea salt
1 to 2 Tbsp water
Add all ingredients to a food processor and blend until smooth. It may take a while to get the cashews, carrots and ginger to blend completely, so be patient! If it’s too thick, add more water as necessary, one tablespoon at a time.
Store in the fridge for up to five days. It will thicken as it sits, but you can loosen by whisking in some water with a fork.
Jessica Hylton's sesame ginger sauce recipe accompanies any salad including her quinoa one. Pour this fiber-loaded recipe over all your veggies or grain bowls for a burst of flavor.
1/2 tbsp ground ginger
2 ½ tbsp low sodium soy sauce
2 tsp distilled white vinegar
1 tsp sesame oil
1/2 tsp sesame seeds
1/4 tsp red pepper flakes (optional)
Juice of two limes
Add all the ingredients together in a bowl and drizzle the sauce over the salad.
Ditch your store-bought paste for this homemade ginger garlic paste. According to Ansh, a cook and baker from India, ginger garlic paste is found in most Indian homes or homes that like to cook Indian food. The paste makes for a great marinade and can be added to stir fry. Add chilies for some spice and you're ready to eat.
7 oz peeled and diced ginger
7 oz peeled garlic
1 tsp kosher or sea salt
2 to 3 Tbsp oil
1. Put the ginger, garlic, and salt in a blender
2. Grind the ingredients to a fine paste, adding oil as needed.
3. When the mixture becomes a fine paste, store it in a clean, dry glass jar.
4. Refrigerate and use as needed.
You can use equal quantities of ginger and garlic for the paste. You may add more ginger than garlic or more garlic than ginger, depending on your palette—just make sure you do not add any water while grinding.
This recipe packs a punch. Created by Maya Feller, MS, RD, CDN, this recipe doesn't require a lot of ingredients. "It's simple to prepare with minimal ingredients yet offers huge flavor," Feller says. Enjoy over tofu or grains.
1 cup of Reed’s Zero Sugar Extra Gingerbeer
1 clove of garlic minced
1 large Vidalia onion minced
2 sprigs of thyme
1 tsp Black pepper
1. In a large saucepan add the ginger beer, garlic, and onions.
2. Cook uncovered for seven to ten minutes.
3. Use this to marinate vegetables, fish, or other proteins overnight before cooking.
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