Healthy Habits: Ginger

By Jennifer Wimmer
Ginger root is best known for easing digestive troubles, but it offers many other benefits, including reduced inflammation, pain relief, heart support, lower cholesterol and enhanced immune function. This versatile root is essential to keep on hand during winter, not only for its immune-boosting power but also for its warm, nostalgic scent that recalls childhood memories of gingerbread cookies, spiced cider and cozy Christmas traditions.

Studies show it may even help reduce the risk of certain cancers. Ginger also supports brain health by reducing inflammation and improving cognitive function, as well as aiding weight management and blood sugar control.

For centuries, it has been used in traditional medicine to relieve nausea, motion sickness, morning sickness and indigestion. Its warming nature makes it especially helpful in winter, when cold, damp weather can worsen joint pain, congestion and sluggish digestion.

It also helps fight infection, supports detoxification, improves circulation and eases respiratory symptoms. Its anti-inflammatory effects can soothe sore muscles and can benefit those with osteoarthritis.

Emerging research suggests adding ginger to your diet can help reduce the risk of Type 2 diabetes, help balance sugar levels and support heart health. These protective effects stem from compounds such as gingerols and shogaols, which act as antioxidants and reduce inflammation.
Buy fresh organic ginger root to receive its full benefits. To make a simple tea, place four or five thin slices of fresh ginger in two cups of filtered water, bring to a boil, then reduce to a simmer, partially covered, for 10 to 15 minutes. Strain and add raw local honey to taste. This tea calms the tummy, gently warms the body, helps loosen mucus and soothes sore throat.
For children, ginger tea may be too spicy, so peppermint tea is a gentler option. Ginger can also be added to stir-fry and soups, blended into smoothies or taken in capsule form. Fresh ginger is preferred over powdered since it contains higher levels of active compounds.
Ginger can lower blood pressure and thin the blood, making it easier for the heart to pump—but that also means it might not be ideal for people taking blood thinners or those preparing for surgery. It’s best to do your research first and consult with your health care provider.
For those who enjoy a strong flavor, fresh ginger juice offers the purest potency and pairs well with apple. Rinse and peel several pieces of organic raw ginger and a few sweet-tart apples, such as Pink Lady apples. Cut them into small pieces and run through a juicer for a powerful, medicinal and flavorful drink. Gently warm it and add cinnamon and honey for a health-tonic version of apple cider.

Another quick and simple option is organic ginger tincture. Follow the dosage instructions on the label. Alcohol-free versions are available and are easy to take under the tongue, in filtered water or in a small amount of juice.

For an invigorating tonic, add fresh organic lemon juice and a pinch of cayenne powder to your fresh ginger juice. Along with your ginger tea, tincture, juice or tonic, strengthen your immune system through winter by including elderberry tincture and plenty of raw garlic in meals. Because sunlight is limited this time of year, consider foods high in vitamin D or a quality whole-food supplement. Boost vitamin C with freeze-dried acerola cherry powder, which mixes easily into smoothies, slushies, juice or filtered water.
For congestion, try a spice steam. Pour hot filtered water into a large bowl and add several slices of fresh ginger and a cinnamon stick. Lean over the bowl with a towel draped over your head to trap the steam, keeping your eyes closed and your face a safe distance. Traditional remedies like these can bring comfort and gentle support during the darker months.
Ginger and cinnamon both shine in one of winter’s sweetest traditions—gingerbread. Making gingerbread cookies and houses fill homes with a sublime aroma while also serving as fun, creative projects. Using organic, unrefined and fair-trade ingredients turns these favorite treats into an act of mindful, ethical eating.

Gingerbread recipe
A gingerbread recipe I use often and that always turns out splendidly includes 3 cups organic unbleached flour, 2 teaspoons ground ginger, 1 teaspoon (or more) ground cinnamon, 1 teaspoon baking soda, 1/4 teaspoon fine ground Celtic sea salt, 1/8 teaspoon nutmeg and 1/8 teaspoon allspice. Sift the dry ingredients together. Gently warm 1/2 cup blackstrap molasses, then stir in 3/4 cup (1 1/2 sticks) real butter to soften. Cream the molasses-butter mixture with 3/4 cup firmly packed coconut palm sugar. Stir in 1 teaspoon vanilla extract and one egg. Gradually fold the dry ingredients into the molasses mixture until a dough forms. Roll out on a floured surface and wrap in parchment paper. Chill for at least an hour, then roll out on a floured surface again to 1/4-inch thickness and cut into cookies or sections for gingerbread houses. Bake at 350 degrees until set and lightly browned.
Once cooled, cookies can be decorated with icing and candies. Sturdy house panels can be “glued” with thick icing, and you can get creative with fair trade chocolate shavings, naturally colored sprinkles and dried fruit such as organic shredded coconut.

Homemade waffle cones turned upside down and coated with royal frosting make excellent Christmas trees for your gingerbread scene. Red licorice rope works as garland, and colorful candies make charming ornaments. Pretzel squares and Teddy Grahams can be used for fences and walkways. Get creative—if you’re not planning to eat your gingerbread house, the sky’s the limit for decoration!
Those with digestive challenges or food intolerances can still enjoy the flavors of gingerbread using gluten-free flour and natural sweeteners. Substitute coconut palm sugar for the brown sugar in any recipe—it has a similar texture and blends well for gingerbread houses. Other natural sweeteners include local honey, pure maple syrup, organic date sugar, sorghum molasses, lucuma powder and stevia.
When experimenting with substitutions, check recipe comments online for helpful tips from other bakers, such as how to balance texture when using honey or alternate flours. Gluten-free blends that include almond or coconut flour can yield excellent results.
For those with lactose-intolerance, a dairy-free frosting can easily replace royal icing or cream cheese frosting using almond, coconut or oat milk and vegan cream cheese made from cashews.

Warm yourself, relieve stress and help your body eliminate toxins this winter by soaking in a ginger detox bath. Add several drops of pure organic ginger essential oil to a warm bath, along with 1 cup each of a quality sea salt and baking soda. Moisturize after with organic fair-trade shea butter. Stay hydrated and moisturized, as indoor heat can cause dryness and exacerbate dehydration.

Ginger essential oil also works beautifully in aromatherapy. Add five drops each of ginger, cinnamon and clove essential oils to a diffuser for a delightful aroma that doubles as a natural indoor germ fighter, as these spices also offer antibacterial and antiviral properties.
Merry Christmas from our home to yours!