Ginger up your winter

I’ve always loved ginger – both as a Naturopath for it’s medicinal values AND also in cooking.

One joy of relocating to SE Queensland a little while ago has been the ability to grow my own. 🙂

So I use a fair bit of fresh ginger, plus I also love to purchase and use organic, dried ginger powder – because it gives an extra zing to all sorts of things.

I put ginger in just about everything!

I’ve got a great blend I make, like a spiced marsala or chai in powder form. I add this to espresso with a little honey for a spicy pick me up hot drink. I combine varied ratios of dried powders of cinnamon, ginger, cacao, turmeric and cardamom.

The joys of fresh ginger just go on and on – and it doesn’t take a lot of work to include it as an extra, highly beneficial nutrient in your diet:

Grate it straight into porridge, or on to your morning muesli.
Cook some 1/2 cm apple cubes plus ginger and cinnamon in your winter oats for another porridge option.
Later in the day, grate it into stir fries and soups.
Slice it into black tea or any other herb tea.
Grate it into baked goods, like cookies, apple crumble, muffins…
In summer add a knob of fresh ginger to juices like carrot, apple, celery. It creates a distinct spiciness like no other!

When winter brings its lurgies, you can slice it finely and gently simmer in honey then use the syrup for coughs and colds. This keeps for months in the fridge.

Also, use the residual candied ginger as a sweet snack, a dessert topping or add to stir fries and casseroles.

The possibilities are never ending really, especially when growing your own : )

Ginger’s health benefits are real and evidence-based

In the Naturopathic context, I regularly dispense ginger in various forms to help with:

Immune support – to help with coughs, colds and so on
Improving digestion by reducing excess wind/farts and improving the movement of foods through your gut
Nausea during travel or for other reasons (get advice about the safe dose in pregnancy)
Reducing the pain of arthritis externally – as a poultice or warm water soak – and internally as a tea/tablet/tincture.
Warming cold extremities
Relieving muscle stiffness and cramps including period pain
Reducing inflammation anywhere in your body, including heart issues, high blood pressure, dementias, immune disorders and cancer

Remember, for the most effective treatment with medicinal ginger, it’s important to consult a practitioner who can advise you on the correct dose and safety directions.

What’s the evidence on ginger?

Here’s what a 2024 systematic review of the medicinal effects of ginger reported:

“ginger has various bioactive components, such as gingerol, shogaol, zingerone, and paradol, known to have antioxidant and anti-inflammatory activities. Ginger extract, ginger juice, ginger tea, and ginger oleoresin have also been shown to have potential as immunomodulators through antioxidant and anti-inflammatory pathways.

Bioactive compounds in ginger inhibit pro-inflammatory responses, increase levels of anti-inflammatory cytokines, and promote signaling pathways related to inflammation prevention on the anti-inflammatory pathway.

Bioactive compounds in ginger are able to improve oxidative stress tolerance by eliminating ROS and lowering oxidative stress parameters, increasing antioxidant enzymes, and increasing antioxidant capacity”.
doi: 10.3389/fnut.2024.1364836 A critical review of Ginger’s (Zingiber officinale) antioxidant, anti-inflammatory, and immunomodulatory activities

Go local – with native Australian ginger

Native Australian ginger grows naturally in NSW and eastern Queensland. The deep blue fruits are edible with a slight gingery -peppery taste. They contain lots of seed which people spit out as they walk, hence spreading the seeds far and wide along walking paths.

All parts of this remarkable plant can be used for food, cooking and medicine.

For more information on the plant and its uses, see these handy IPHA Knowledge cards for more info. (Indigenous Plants for Health Association)