6 Inventive Ways to Add More Ginger to Your Diet

 Ginger is a superfood for many reasons.

“It’s well known for its anti-viral, anti-bacterial, anti-inflammatory, and antiemetic (anti-nausea) ginger health benefits,” says Registered Nurse Mary Ann Rollano (@betterwithtea). “Common therapeutic uses for ginger include the treatment of motion sickness, morning sickness, nausea/vomiting, inflammation, colds, menstrual cramps, and migraines.”

According to Rollano, ginger health benefits include pain and inflammation relief, similar to the effects of ibuprofen, but “without the untoward side effects of damage to the intestinal wall.”

Looking to add this all natural inflammation-fighting root to your daily diet? We reached out to the experts for their favorite ways to access ginger health benefits by sneaking it into their wellness routine. Here’s what they said:  

1. Simplify your ginger routine by buying it frozen.

These days they even have pre-grated ginger in individual cubes that can be found in the frozen section at your local grocery store. Popping one or two of these cubes into a fruit smoothie provides you with a quick and easy way to start your day on the healthy side. Ginger is rich in antioxidants and contains medicinal properties aiding in inflammation, weight management, and chronic disease prevention.

Ashley Nader, Registered dietitian
@bewell_ashleynoelle

2. Add ginger to your orange juice.

A dash or two of ground ginger in your glass of OJ not only adds additional depth of flavor, but packs extra antioxidants into the juice.

Ginger’s antioxidants, such as gingerols, have anti-inflammatory properties that may help conditions, like the knee pain associated with osteoarthritis.

Meanwhile, orange juice is loaded with an antioxidant called "hesperidin,” a bioflavonoid found almost exclusively in citrus fruits (especially the peel and pith). This is one reason I tend to recommend commercially prepared orange juice – the oranges are squeezed with very powerful presses that can extract the peel's hesperidin better than if you'd squeezed it yourself. 

I recommend four to six ounces of orange juice daily, with a good shake or two of ground ginger. This ensures you're getting all the antioxidants from both the ginger and the orange juice, including a lot of the orange juice’s potassium and vitamins.

Remember: neither ginger nor orange juice are miracle foods or substitutes for getting medical help if you need it, but they are flavorful, versatile, and deserve a place in your wellness routine.

Keith-Thomas Ayoob, Registered Dietician, Cut to the Chase Nutrition

3. Prep ginger in advance.


carrot ginger soup on white kitchen counter

Ginger is much easier to use if it's prepped and ready to go. When I buy ginger root, I wash it right away, slice off the majority of the skin, then mince it up into small pieces. After it's minced, I'll store it in an airtight container in the fridge or freezer.

I use this prepared minced ginger in smoothies, stir fries, salad dressing, soup, and so many different recipes!

Simply scoop out about one teaspoon of the refrigerated or frozen ginger (depending on what you’re making), and add it to your favorite recipe. I love blending a teaspoon into a fresh smoothie with banana, mango, carrot, and coconut water. Delicious!

Lauryn Piemonte, Blogger, Plantivore Kitchen
@plantivorekitchen

4. Brew a ginger tea.

My favorite way to access ginger health benefits is by brewing it with tea. Simply cut up a few pieces of ginger root that you pick up from your local grocery store, and let them simmer in your tea before serving.

When adding the ginger to your hot tea, the gingerol will seep into your beverage, unleashing all of the traditional benefits of ginger in an easy to consume drink.

Forrest McCall, Certified Fitness Trainer, Tasty Kitchen

5. Harness the simplicity of powdered ginger.

For people who aren’t used to the sharpness of ginger, powdered ginger is a good place to start. You can sprinkle it on almost anything—meats, veggies, desserts, and even ice cream. It combines well with just about every spice.

I have powdered ginger every morning with lemon and hot water before breakfast. Ginger really gives me a great start to my day, because it’s a blood builder. At the start of a cold, I’ll use even more of it to help build immunity faster. Pro-tip: ginger also helps with motion sickness, so bring it along on your next plane or boat ride.

Ja-ne de Abreu, Author of Sassy Food
@JMFDEA

5. Make a ginger shot

a white kitchen table with juicer and ingredients ginger lemon to make a shot

Ginger shots are a great way to get your daily gut-boosting dose of ginger in a flash. Ginger shots can contain up to 1/4 cup of ginger root.

An easy way to make a ginger shot is to blend up 1/2 cup peeled ginger root, 2/3 cup lemon juice, 1/2 cup coconut water, and a tiny pinch of cayenne pepper. Strain the resulting liquid, and drink fresh or refrigerate for up to one week.

Ginger shots are great for preventing or relieving gastrointestinal inflammation, help with digestion, and improve blood sugar. They work best when taken alongside a meal.

Make a double or triple batch of ginger shots, and enjoy a 1-2 oz shot with every meal as a digestive boost. This is a great way to consume ginger daily.

Diane Kuthy, Founder, How to Grow Everything

If you’re looking to access ginger health benefits, but don’t have the time, energy, or high speed blender to make them a part of your wellness routine, KOR’s got you covered. 10 out of 12 of our cold-pressed juice shots contain small batch, locally sourced ginger juice, in addition to a variety of other good-for-you ingredients.

Want to try them all? We’ve made it easy with our Remix Box.  

 

 


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