March Super Food- Ginger

For the month of March, let’s shift our focus to Ginger:

  • Ginger is a plant with leafy stems and yellowish green flowers. The ginger spice comes from the roots of the plant. Ginger is native to warmer parts of Asia.
  • Historically ginger has been used for medicinal purposes. It is used to aid in digestive issues and can help combat nausea, relieve menstrual cramps and aid in irritable bowel syndrome digestion. Gingerol is the main bio active compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects, which may actually help to reduce muscle pains and soreness. It has also been proven to help improve blood sugar levels and protect against cancer.
  • Ginger is a very powerful flavor and can be grated or thinly chopped into matchstick shape for use. If you want a milder ginger flavor in your recipe, add it earlier in your preparation. If you want a stronger ginger flavor, then add it closer to the end of your cooking.

Recipes

Ginger Salmon

IngredientsGinger Salmon

  • 2- 4 oz. salmon filets
  • 1 inch fresh ginger
  • 1 clove garlic
  • 2 tablespoons brown sugar
  • ½ teaspoon soy sauce
  • 1/8 teaspoon toasted sesame oil

Directions

  1. Preheat oven to 350 degrees F.
  2. In bowl, grate fresh ginger, mince garlic clove and mix in brown sugar, soy sauce and sesame oil
  3. Place salmon in glass baking dish and top with bowl of sauce
  4. Bake at 350 degrees F uncovered for 25-30 minutes until fish is flaky

Servings: 2

Nutrition Facts: Calories: 260 kcals, Protein: 23 grams, Fat 15 grams, Sodium 120 mg, Fiber 0 grams, Total Carbohydrates: 6 grams

Ginger Salad Dressing

IngredientsGinger dressing

  • ¼ cup Rice Vinegar
  • 2 tablespoons soy sauce
  • 1 tablespoon grated ginger root
  • 1 teaspoon brown sugar
  • 1 teaspoon toasted sesame oil
  • Salt and pepper to taste

Directions

  1. Whisk together all ingredients in a small bowl and add salt and pepper to taste. Drizzle over salad greens or use a vegetable dip.

Servings Size: 2 Tbsp

Nutrition Facts: Calories: 19 kcals, Protein: 0 grams, Fat 1 gram, Sodium 287 mg, Fiber 0 grams, Total Carbohydrates: 2 grams