Ginger is a root vegetable that is used by cultures throughout the world in variety of ways. From sweet to savory, teas to smoothies, ginger is added to many different kinds of recipes. In some cultures, it is even applied as an ointment to relieve headaches and the common cold. Ginger has a number of health benefits but it really shines when it comes to digestion. It decreases constipation, acid reflux, stomach ache, nausea, and motion sickness. Sick or not, ginger adds wonderful flavor and spice to dishes. In recipes, fresh ginger can be used to substitute powdered ginger at a ratio of 6:1 but bear in mind that there is a slight flavor difference.
In addition to experiencing the flavor and versatility of ginger in your own kitchen, try our two new delicious recipes perfected by our Registered Dietitian, Ayla Withee, and the culinary team at blu Restaurant in Boston.
Pineapple Orange Ginger Smoothie
Yield: 1 serving, Prep time: 10 minutes, Blending time: 1 minute
Nutritional information: 250 calories, 2.5 g fat, 5.5 g fiber, 7.5 g protein
This is a refreshing smoothie with a bit of a bite. Both the ginger and the oat milk are nutrient-packed and soothing for your stomach.
- ½ cup pineapple
- ½ of a whole orange
- 1 teaspoon fresh ginger peeled and chopped or grated
- ½ cup fat-free plain yogurt
- ½ cup oat milk (or skim milk, almond milk, coconut milk, etc.)
- 4-5 cubes of ice
- 1 Tbsp honey
Blend all ingredients until smooth.
Tummy Soother Granola
Yield: 15 servings, Prep time: 10 minutes, Cook time: 30 minutes, Serving Size: 1/15 recipe
Nutritional information: 223 calories, 12 g fat, 3 g fiber, 6 g protein
This granola is crunchy, nutty, and slightly sweet. It makes a large batch that can be stored in the refrigerator for several weeks. Mix into yogurt or have with fruit for a perfect pre- or post-workout snack.
- 3 cups rolled oats
- 1 cup crystallized ginger, chopped
- ¼ cup shredded unsweetened coconut
- ¼ cup walnuts
- ¼ cup pumpkin seeds
- ¼ cup flaxseed
- 1 ½ teaspoon ground cinnamon
- 1 cup almond or peanut butter
- 1 teaspoon salt (optional if almond or peanut butter is unsalted)
- ¾ cup honey
- ¼ cup water
- Preheat the oven to 350 degrees F. Spray a glass or metal baking dish with nonstick cooking spray.
- In the prepared baking dish, combine rolled oats, crystallized ginger, coconut, walnuts, pumpkin seeds, flaxseed, and ground cinnamon. Toast in the oven for about 10 minutes.
- Meanwhile, in a small bowl, combine almond butter, salt (if using), honey, and water.
- Remove the baking dish from the oven, and mix in almond butter mixture using a spatula. Flatten granola into an even layer.
- Bake for about 20 minutes. Let cool, and slice into bars or break into clusters.
*Try mixing into low fat yogurt, with fruit for a perfect after-workout snack.