Ginger – Health Benefits as A Cooking Ingredient - NOURISH Cooking Co.

Ginger – Health Benefits as A Cooking Ingredient

Ginger is one of the most versatile & health-promoting spices in existence!

Known for adding peppery, pungent flavor to both savory & sweet recipes, this strange looking knobby whole plant-based food, is the underground stem of the tropical herb plant, Zingiber Officinale.

Ginger can be enjoyed in countless ways - be it in Asian & Indian cuisine and curries, stir-fry or noodle bowls; in fabulous soups, in delicious salad dressings, sauces, glazes, marinades, in top of the morning breakfast oatmeal or muesli, chia seed desserts, baked goods such as gingerbread, juices, smoothies & uplifting herbal tea


Fun Facts

Did you know that Ginger root is a member of the same root family as cardamom and turmeric?

Amazing as it may seem, Ginger root plants span a whopping 1300-plus species.

Ginger's distinctive taste and strong aroma and due to key components in its root: gingerols (ketones) [1,2].


Bumper Packed with Nutrients

Ginger is rich in highly valuable phytochemicals and polyphenols (micronutrients that naturally occur in plants). As well as Vitamin B6, Vitamin C, and minerals such as manganese, copper, potassium, and magnesium, as well as fiber, the latter of which is crucial for a healthy digestion [1, 2].

What is the Best Way to Peel Fresh Ginger?

Getting in some fresh Ginger doesn't mean that you're going to be challenged in the kitchen! This is because peeling has now become something anyone can master in no time at all. 
So regardless of the tough skin and the intimidating knobs and bumps, you will overcome!


Believe it or not, the best way to tackle this task, is to peel the Ginger with a spoon. And while this may sound illogical, it will make perfect sense once you try it out.

You will find that instead of struggling with a vegetable peeler, your spoon will make it easy for you to navigate the odd shapes, and you can easily shed the stem's skin around all its nooks and crannies.

Simple Recipes for Thought

Ginger-Lime Fruit Salad

Super simple to make, all you have to do is to get in some delicious fresh fruit such as blackberries, nectarines, or grapes, and then add a touch of lime and ginger to macerate them, so they release their powerful mouth-watering juices.

Blended Up Ginger Salad Dressing

Unless you're a rabbit, you probably don't appreciate a boring side of greens. So why not transform it by spicing it up with zingy Ginger dressing?

All you need is:

  • Ginger root
  • Rice vinegar
  • Maple syrup or honey
  • A touch of Dijon mustard
  • Olive oil
  • A pinch or two of salt

In order to achieve a smooth creamy texture and an even Ginger flavor, place all the ingredients into your blender.  Just whisking or grating will leave ginger bits, so blend away!


Or how about a Ginger Carrot Dressing

  • Blend in:
  • Ginger
  • Carrots
  • Green onion
  • Tahini
  • Rice vinegar
  •  Honey
  •  Miso
  • Olive oil, peanut oil, or grapeseed oil

Ginger Tea DIY

This is a clever way to use up any left-over Ginger after you've needed it for a recipe. It is particularly good for anyone who is trying to cut down on caffeine and wants a healthier type of boost.


Number 1: Boil a pot of water

Number 2: Place some peeled and grated Ginger into a tea strainer

Number 3: Steep the Ginger by pouring the boiling water into a mug

Number 4: Stir in a touch of your favorite honey to enhance the fabulous Ginger flavor

Number 5 Optional Addition: Give it a dash of fresh lemon juice

Spice Up Your Taste Buds & Boost Your Health

The magic of ginger is not just about zesting up our food, and making us feel as bright as a button, so we can tackle anything that comes our way - it is also a superfood.


As research shows: "Ginger is antimicrobial, and can be effective against gastric, pancreatic, liver and colorectal cancers. This super spice is also an anti-inflammatory; is excellent for gastrointestinal upsets; and may help our bodies fight off chronic diseases like high blood pressure, heart and lung disease.

And to crown it all off, it may promote healthy aging" [1,2].  Now that really is worth spicing up our lives up for!


[1]. Modi M, Modi K. Ginger Root. [Updated 2021 Dec 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan.

[2]. Nourish by WebMD (2020). "Health Benefits of Ginger.

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