Star Food of the Week - Ginger - Definately a food to include

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Ginger would have to be one of my favourite ingredients of all time. I add it to everything I can. It goes beautifully in juices and smoothies, in stir-fries, and even grated in my salads. I love ginger ale and ginger beer and crystallised ginger, oh and ginger tea… So, apart from my undying love for it, why is ginger my star food of the week?

Ginger is a root, or rhizome, that’s related to turmeric, cardamon and galangal. It’s used in countries world wide in a myriad of forms to add flavour to dishes with its aromatic, pungent, spicy flavour. Did you know however, ginger is also used in many cultures and alternative medicine streams for its many wonderful healthful properties. In Chinese medicine ginger is used to treat symptoms of cold and poor circulation. It is also believed to strengthen the heart, and sight, and is a useful aphrodisiac. In the ancient Indian health stream of Ayerveda, ginger is known as the universal medicine, where it is recognised for its ability to invigorate body and mind.

Digestive system In Ayervedic medicine, ginger turns on our digestive fire, and so in both Ayerveda and Chinese medicine, ginger is used to stimulate digestion, and appetite and improves nutrient absorption from our food. It is used to treat nausea in all forms, particularly morning sickness and can also be used for digestive discomfort such as bloating, gas and constipation. It also helps to relax and sooth the intestinal tract.

Couldn't resist. Image from favim.com

Musculoskeletal Ginger contains antiinflammatory compounds called gingerols. It has been shown in some research to reduce the pain associated with arthritis and stiff muscles.

Circulatory system  Ginger is a warming herb and helps to stimulate circulation

Respiratory system According to both Chinese and Ayervedic medicine ginger makes a good decongestant, getting all that mucus out from colds and sinusitis. It also acts as an expectorant bringing mucus up from the chest. A great natural tonic for colds is to mix 1tsp of ginger juice with some Manuka honey in water and drink 3 times a day. As ginger is a warming herb, it can also help to promote healthy sweating during illness, a great way to kill off germs!

Antioxidant Many of the volatile oils found in ginger have a strong antioxidant capacity helping to  protect us from those pesky free radicals.

Buying Ginger

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Older ginger is easy to get and has a thicker brown skin that you need to peel, where as younger ginger doesn’t require peeling. Younger ginger can be harder to find, my local supermarket likes to alternate between young and old so it can be a bit hit and miss. Younger ginger is better for its health benefits and you’ll notice it is a lot more moist, and often has purple bits. Get that while you can, its really fresh.




Ways to enjoy ginger

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As I mentioned, I tend to grate it into everything, stirfry's, salads, soups, but why not try it as a tea in winter when you’re cold and your joints ache? You only need a small amount cut into thin slices and covered in boiling water.

Alternatively, Combine ginger, soy sauce, olive oil and garlic to make a delicious sauce, marinade or salad dressing.

Blend it, a delicious smoothie I like to make is

1 cup frozen blueberries
1 cup frozen mango
2 tsp grated ginger and juice
660mL coconut water
mmMm so good. Blend it and it’ll make 2 serves.

Otherwise, apple, carrot, celery and ginger juice is yummy

Here are two more delicious recipes.

Herb and Ginger Fish Cakes with Beetroot Relish

Herb and ginger fish cakes with beetroot relish from ottolenghi.co.uk Photograph: Yuki Sugiura for the Guardian

 These delicious fish cakes really are overflowing with flavour, so all you need is a squeeze of lemon juice. However, the beet and horseradish sauce will add a sweetness and heat that complement the flavours well.

Serves 4

4 fillets firm white fish (about 720g), skinless and boneless
25g dill, chopped
15g mint leaves, chopped
10g tarragon, chopped
25g ginger, peeled and finely grated
Zest of 1 lemon, grated
3 small garlic cloves, crushed
1 tsp ground cumin
½ tsp ground turmeric
2 eggs
30g breadcrumbs
8 mild, long green peppers
2 tsp sunflower oil
Salt and black pepper

For the relish
 
300g cooked beetroot, finely grated
50g soured cream
¼ tsp ground cumin
1 tbsp white wine vinegar
¾ tsp caster sugar
25g horseradish, freshly grated
2 tbsp olive oil
Salt and black pepper

1 Start with the relish. Place the beetroot in a colander for 30 minutes to let some of the juice drain or gently squeeze out some with your hands (gloves recommended).

2 Transfer to a bowl and add all the remaining ingredients, along with ½ tsp of salt and some black pepper. Mix well, taste to adjust the seasoning and set aside.

3 Preheat the oven to 200C/400F/gas mark 6. Slice the fish very finely then chop into tiny dice – just 1–2mm. Place in a bowl and add the fresh herbs, ginger, lemon zest, garlic, ground spices, eggs, breadcrumbs, 1½ tsp of salt and some black pepper. Mix well, separate the mixture into 12 golf-ball size pieces and form into round patties.

4 Place a heavy ovenproof iron or chargrill pan on a high heat. When the pan is very hot, add the peppers and grill for 15 minutes, turning once, until the skin is nicely charred and blistered. Remove from the pan and set aside.

5 Wipe the pan clean and add the sunflower oil. Sear the fishcakes for 4 minutes, turning once, then transfer the pan to the oven for 8 minutes, until the fishcakes are cooked through. Place 3 fishcakes on each plate, along with 2 peppers. Spoon the beetroot relish alongside and serve at once.

Ginger lassi

A savoury lassi – ginger-spiked in this case – is both warming and refreshing. You can drink them at breakfast time, but they are equally handy for quelling fiery curries. If you'd prefer a sweet version, swap the cumin seeds and salt for a pinch of ground cardamom and sweeten with honey or coconut sugar

Serves 2

1 tsp cumin seeds
200ml natural yoghurt
200ml cold water
A handful of ice
1 heaped tbsp fresh ginger, peeled and finely grated
A pinch of salt

1 Toast the cumin seeds in a dry frying pan then crush in a mortar and pestle.

2 Blend everything in a liquidiser and serve in tall glasses.
Recipe supplied by alicehartfood.com

Why not try spicing up your life with some ginger today? Its cheap, its easy and it tastes great.

Chris