Anti-Inflammatory Benefits of Ginger

Shared by Dr. Erik Waldeland

Mango Ginger Rice Bowl Dr. Erik Waldeland This recipe is loaded with numerous healthy, clean ingredients, while also tasting amazing which can be hard to come by nowadays with how much processing we are doing to our foods. The ingredient I am highlighting however is ginger, which I will be working into my diet more after reading through the research on its benefits. This recipe only takes about 20 minutes total to prepare, so it’s great for those who are always on the run or find themselves short on time when cooking for the family. Check out a couple awesome benefits of ginger below, and try to build this less-used ingredient into more of your meals! The research shows that ginger contains a wide variety of compounds that our body can benefit from. These compounds such as gingerols, shogaols, and paradols provide the body with the following benefits: • Antioxidant • Anti-inflammatory • Anti-microbial • Anti-cancer • Neuroprotective • Cardiovascular protective • Respiratory protective • Anti-obesity Ingredients: • 2 handfuls snap peas, strings removed • 1 to 2 cups cooked short grain white rice* • 2 cups shredded green cabbage • 1 small carrot, sliced into very thin coins • ½ English cucumber, thinly sliced into coins • 1 small ripe ataulfo mango, diced • ½ cup cooked black beans, drained and rinsed • 2 tablespoons pickled ginger • ¼ cup thinly sliced fresh basil • ¼ cup toasted peanuts, optional • Sprinkle of sesame seeds, optional • ¼ to ½ avocado, optional Dressing • 2 tablespoons tamari, more for serving • 2 tablespoons rice vinegar • 2 tablespoons lime juice • 2 garlic cloves, minced • 2 teaspoons cane sugar • ½ teaspoon sriracha, more for serving Instructions 1. Make the dressing: In a small bowl, whisk together the tamari, vinegar, lime juice, garlic, cane sugar, and sriracha. 2. Bring a small pot of salted water to a boil and place a bowl of ice water nearby. Blanch the snap peas by placing them in the boiling water for 1½ minutes, then scoop them into the ice water to stop the cooking process. Once cooled, drain, pat dry, and chop. 3. Assemble the bowls with the rice, shredded cabbage, carrot, cucumber, mango, black beans, pickled ginger, and basil. Top with the toasted peanuts, sesame seeds, and avocado, if using. Drizzle bowls with half the dressing and serve the rest on the side along with tamari and sriracha, if desired. Mao, Q.-Q., Xu, X.-Y., Cao, S.-Y., Gan, R.-Y., Corke, H., Beta, T., & Li, H.-B. (2019). Bioactive compounds and bioactivities of ginger (Zingiber Officinale Roscoe). Foods, 8(6), 185. https://doi.org/10.3390/foods8060185

This recipe is loaded with numerous healthy, clean ingredients, while also tasting amazing which can be hard to come by nowadays with how much processing we are doing to our foods.  The ingredient I am highlighting however is ginger, which I will be working into my diet more after reading through the research on its benefits.  This recipe only takes about 20 minutes total to prepare, so it’s great for those who are always on the run or find themselves short on time when cooking for the family.  Check out a couple awesome benefits of ginger below, and try to build this less-used ingredient into more of your meals!

 

The research shows that ginger contains a wide variety of compounds that our body can benefit from.  These compounds such as gingerols, shogaols, and paradols provide the body with the following benefits:

 

  • Antioxidant
  • Anti-inflammatory
  • Anti-microbial
  • Anti-cancer
  • Neuroprotective
  • Cardiovascular protective
  • Respiratory protective
  • Anti-obesity

 

Ingredients
  • 2 handfuls snap peas, strings removed
  • 1 to 2 cups cooked short grain white rice*
  • 2 cups shredded green cabbage
  • 1 small carrot, sliced into very thin coins
  • ½ English cucumber, thinly sliced into coins
  • 1 small ripe ataulfo mango, diced
  • ½ cup cooked black beans, drained and rinsed
  • 2 tablespoons pickled ginger
  • ¼ cup thinly sliced fresh basil
  • ¼ cup toasted peanuts, optional
  • Sprinkle of sesame seeds, optional
  • ¼ to ½ avocado, optional

Dressing

  • 2 tablespoons tamari, more for serving
  • 2 tablespoons rice vinegar
  • 2 tablespoons lime juice
  • 2 garlic cloves, minced
  • 2 teaspoons cane sugar
  • ½ teaspoon sriracha, more for serving
Instructions
  1. Make the dressing: In a small bowl, whisk together the tamari, vinegar, lime juice, garlic, cane sugar, and sriracha.
  2. Bring a small pot of salted water to a boil and place a bowl of ice water nearby. Blanch the snap peas by placing them in the boiling water for 1½ minutes, then scoop them into the ice water to stop the cooking process. Once cooled, drain, pat dry, and chop.
  3. Assemble the bowls with the rice, shredded cabbage, carrot, cucumber, mango, black beans, pickled ginger, and basil. Top with the toasted peanuts, sesame seeds, and avocado, if using. Drizzle bowls with half the dressing and serve the rest on the side along with tamari and sriracha, if desired.

 

References

Mao, Q.-Q., Xu, X.-Y., Cao, S.-Y., Gan, R.-Y., Corke, H., Beta, T., & Li, H.-B. (2019). Bioactive compounds and bioactivities of ginger (Zingiber Officinale Roscoe). Foods, 8(6), 185. https://doi.org/10.3390/foods8060185

 

Our Message

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On March 24, 2023   /   How We Eat