Meet Ginger

What Is It?

Ginger is the rhizome (more or less a root, but if you want to get super technical, it’s actually an underground stem that grows horizontally, continuously producing roots and shoots to help the plant grow) of a flowering tropical plant known as Zingiber officinale. Originating in Southeast Asia, ginger has been coveted as a spice and a natural medicine since before history was even recorded. A long, long time. (Stifling a bad joke about deep roots!)

Culinary and Medicinal Uses in History

Because its history reaches so far back, it’s hard to know exactly when ginger first came on the scene, but in all likelihood its origins date back about 5,000 years, to the tropical jungles of southern Asia. Historians’ best guess is that the plant was first formally cultivated in India, followed shortly thereafter by cultivation in China.

About 3,000 years later, ginger made its way from India to the Middle East via trade routes and from there was sold to both the ancient Greeks and Romans, who prized it for its aroma, taste, and healing qualities. In fact, records show that ancient Rome taxed ginger when it came ashore at Alexandria. Around the time of the Spanish conquistadors, Europe began to discover ginger. That’s when the practice of drying it began: to preserve its shelf life on the long voyages across the sea. By the 14th century, the wealthy in western Europe were bonkers for imported ginger, which was expensive (a pound was roughly the same price as a goat!). The only spice more popular was black pepper. In fact, Queen Elizabeth I is said to have been so fond of ginger that she created gingerbread men.

As western Europeans fanned out across the globe, ginger went with them. It eventually made its way to the warm, humid climate of the Caribbean, where it remains one of Jamaica’s top exports. It is now grown in tropical countries around the world, with China and India still its largest exporters.

Health Benefits

There’s good reason that spicy, pungent ginger has had such a long history in traditional and alternative medicine: it has all sorts of benefits for your body and brain. It is a powerful superfood: anti-inflammatory, antispasmodic, and packed full of a huge range of beneficial chemical compounds and nutrients, including vitamin C, magnesium, potassium, copper, and manganese. In large part, fresh ginger’s superpowers—not to mention its amazing fragrance and flavor—come from the presence of gingerols, in particular [6]-gingerol, a chemical cousin of capsaicin (the compound that gives chilies their spiciness) and piperine (found in black pepper). When ginger is heated or dried, its gingerols are transformed into a different family of compounds called shogaols, which are also incredibly potent and, in some instances, even more beneficial for our health.

Much of ginger’s street cred comes from its effectiveness as an anti-inflammatory agent, a nausea reliever, and a digestive aid. Modern research has found that the chemical compounds in both fresh and dried ginger are effective in easing stomach pain, aiding digestion, and relieving motion sickness as well as other types of nausea. Ginger is an age-old remedy for morning sickness during pregnancy, and studies have shown it to be a safe and effective way to help queasy mamas-to-be. In addition, ginger can help relieve nausea and vomiting after surgery and offers relief to patients undergoing chemotherapy.

When it comes to pain and inflammation, ginger is fierce! It has been shown to inhibit the production of pro-inflammatory cytokines and thus decreases the overall amount of inflammation in the body. And it’s useful in easing postexercise muscle pain and joint pain due to inflammation from arthritis. Plus it gives over-the-counter pain medications a run for their money when it comes to relieving menstrual cramps.

But beyond its reputation as a nausea/digestion/anti-inflammatory triple threat, ginger has been shown to have a positive effect on blood sugar, blood pressure, and cholesterol. It can improve blood sugar levels and lower the risk of developing type 2 diabetes. And because of its high antioxidant content, ginger may help slow the aging process and might even fight off cancer cell growth. Plus ginger has antibacterial, antiviral, pain relieving, and fever-reducing properties, making it quite a force to be reckoned with when it comes to colds, respiratory infections, and the flu.

Ginger is generally considered safe and nutritious when included as part of a healthy diet. That said, don’t go overboard with the stuff, because in this case too much of a good thing is pretty much a recipe for a handful of mild yet undesirable side effects, such as heartburn, gas, and diarrhea. So, eat it, but don’t go nuts! And, as always, you should consult with your doctor before beginning any new health regimen, especially if you are undergoing chemotherapy, are taking blood thinners, or are pregnant. And always check with your pediatrician before using ginger to treat a child’s illness or injury.

Meet Turmeric

What Is It?

Turmeric, Curcuma longa in botanical speak, is a perennial flowering plant belonging to the ginger family that is native to Southeast Asia and the Indian subcontinent. Its beautiful yellow rhizome is the edible part of the plant and has been used for millennia as a dye, a ritual article, medicine, an antiseptic, and of course, a spice.

So, I bet you’re wondering about the pronunciation, right? See, sometimes you go strolling along through life all la-di-da la-di-da without giving one single thought to how a word is pronounced. Like, say, turmeric. The word is tuRmeric. With two r’s. For whatever reason, it’s easy to miss that first r after the u and pronounce it too-MARE-ic. It’s actually TER-muh-ric, with the stress on the first syllable. (Though, to be honest, I don’t really care how you pronounce it, just as long as you use it!)

Culinary and Medicinal Uses in History

Even though turmeric is trendy right now, it has been kind of a big deal for a pretty long time. Pick up any ancient Indian scripture, and you’ll for sure come across tons of mentions of turmeric. It’s known to have been in use since as early as 4000 BCE, playing a major role both as a culinary spice and in Ayurveda, the Indian system of holistic medicine also known as the “Science of Life.” Some of its early applications are pretty fascinating, including the use of smoke from burning turmeric to relieve congestion. (Yep, they inhaled.) Early practitioners also used turmeric juice to heal wounds and bruises, and turmeric paste to treat burns and skin irritation, including smallpox and chicken pox. And its use was common in religious ceremonies and traditions (and still is in Buddhism, Hinduism, and throughout Southeast Asian society), where it was linked to fertility, luck, and the sun.

Turmeric reached China by 700 CE, East Africa by 800 CE, West Africa by the 1200s, and Jamaica in the 18th century. In 1280, Marco Polo stumbled upon it while on one of his legendary voyages to India via the silk route and was so struck by its similarities to saffron (a much more expensive spice), that he dubbed it “Indian saffron.” From there, it was off and running on the culinary usage front.

Health Benefits

Science, Western medicine, and much of the rest of the world has started to wake up to what the East has known for a long time: turmeric is one of the world’s healthiest foods. It contains several compounds with medicinal properties. Curcumin is the most active component of turmeric, making up between 2 and 6 percent of this spice. It’s responsible for turmeric’s distinctive color and flavor, and also is the element that gives it its anti-inflammatory, antibacterial, antitumor, brain-boosting, antioxidant superpowers.

When it comes to health, turmeric is definitely best known for its anti-inflammatory properties, and quite a growing body of research supports the notion that this golden spice is a medicinal powerhouse. Inflammation is the body’s natural way of protecting itself from infection, illness, or injury, and there are two types: acute and chronic. The redness, pain, heat, and swelling we associate with something like a sprained ankle or a sore throat is acute inflammation, and it occurs when your immune system calls in an infantry of white blood cells to surround and protect an area in distress. This kind of inflammation, while uncomfortable, is a sign that your body’s systems are in good working order and doing what they’re supposed to do. Sometimes, however, a body’s immune system gets a bit glitchy and won’t turn off. When this happens, you’re looking at chronic inflammation, which can make an immune system go from healing damaged cells to harming healthy ones—sometimes even resulting in one of a variety of no-thank-you health concerns, including heart disease, diabetes, cancer, autoimmune diseases, and more. And the troubling part about chronic inflammation is that it can be silent: no pain, no swelling. No. Signs. While scientists are working to determine what exactly causes this kind of inflammation, one thing they know for sure is that lifestyle can play a pivotal role. Excess weight, stress, an imbalance in gut bacteria, and cigarette smoke have all been linked to increased inflammation. Doom and gloom, doom and gloom . . .

But wait—there’s great news from Turmeric Town! Curcumin is incredibly anti-inflammatory. In fact, it’s so powerful that, according to several clinical studies, it might be as effective as some anti-inflammatory drugs but completely natural. How? Well, I could totally impress you with some amazing molecular discourse because, of course, I know all about how turmeric inhibits the ubiquitous transcription factor NF-kB that binds DNA as a heterodimeric complex and causes inflammation, but I don’t want to go too far over your head. (Ha ha ha. I’m kidding!) The truth is that the science around inflammation is pretty complicated. But know this: Curcumin fights inflammation at the molecular level. So, for the sake of our health, we should all be consuming more of it. That’s not complicated.

What else can turmeric do for our health? What can’t it do?! According to sources, including the National Institutes of Health, turmeric helps to fight oxidative damage and boost our body’s own antioxidant enzymes. Whuh? Oxidative damage is one of the things that causes aging and many diseases. Laboratory studies also suggest that turmeric can improve brain function, fight Alzheimer’s, reduce the risk of heart disease and cancer, and relieve arthritis. It’s been shown to help with joint health, encourage healthy cholesterol levels, counteract the adverse effects of everyday stress on the body, support a healthy metabolism, and improve skin, mood, digestion, and blood sugar levels.

Sold? I thought so.

Unfortunately, I am forced to use a dirty word at this. Patience. Patience. Uuuugh—I hate waiting! But the thing is, turmeric takes a bit of time to start working. Generally, people who start taking turmeric regularly will start seeing results after about three to four weeks. So, sorry to say, no instant gratification here, but the wait will be worth it, I promise.

Just remember, it’s always a good idea to consult with your health-care provider before you start a new health regimen. Turmeric is generally safe for most people, but those with inflammation of the gallbladder or gallbladder stones, obstruction of bile passages, stomach ulcers, or diabetes should seek medical guidance before taking turmeric, especially in supplement form. As always, pregnant women should check with their doctor to be sure turmeric is a safe choice for them. And make sure to check with your pediatrician before using turmeric to treat a child’s illness or injury.

Using, Buying, and Storing Ginger and Turmeric

Spicy, floral, and citrusy, the flavor and scent of ginger is unmistakable and inimitable. From gingerbread and ginger ale to stir-fries and soups, ginger is the must-have ingredient in so many delectable dishes. Turmeric’s unique flavor, on the other hand, is sort of hard to describe. (Which is why you should just dive in headfirst and see for yourself!) Fresh or dried, it has a warm, bitter, peppery flavor and an earthy, mustard-like aroma. In a good way! Fresh turmeric has a slight sweetness to it, too. And when combined with other ingredients, both fresh and dried turmeric’s culinary uses are pretty vast. It’s a key ingredient in curry powder; adds depth, warmth, and color to all sorts of savory preparations; and is also a fabulous complement to honey, making it a welcome addition to sweet dishes, too.

Once you start using ginger and turmeric, you’ll surely find yourself adding them, both fresh and dried, to salads, grain dishes, eggs, marinades, soups, stews, and of course, tea. Oh boy, are you going to drink tea—this book has tea up the wazoo!

Knowing what to look for is the key to getting maximum flavor from both fresh and dried ginger and turmeric. Here’s how to navigate the world of these two powerhouse ingredients.

Fresh Ginger and Turmeric

Fresh ginger and turmeric are both small and knobby-looking things, with smooth, firm flesh (creamy yellow in the case of ginger and bright, carrot orange in the case of turmeric) and a thin brown peel. Both fresh ginger and turmeric have a brighter, more in-your-face flavor than dried. They have thin skins that can be peeled prior to use, but I find that this is a matter of personal taste. I’m not bothered by the papery skin on ginger and turmeric and quite often leave it alone, but once you’ve worked with them for a while you’ll figure out when it is and isn’t necessary to scrape off the skin. To use fresh ginger and turmeric, you can slice it, julienne it, mince it, grate it on a Microplane or cheese grater, or juice it.

Look for fresh ginger and turmeric in the produce section where you shop. Ginger is pretty easy to find. It used to be that you could only get fresh turmeric at Indian or Asian markets and sometimes at specialty and health food stores, but I’ve noticed that my local supermarket behemoth has started to carry it, which is great news! Choose firm chunks of ginger and turmeric and avoid mushy, dried out, or wrinkly ones. Store the fresh rhizomes in the refrigerator in an unsealed plastic bag for a week or two. Or freeze it! I like to shred or grate it, press it into an ice cube tray, then stick it in the freezer. Once frozen, I pop the cubes out of the tray and store them in a freezer bag for easy use.

Dried Ginger and Turmeric

Dried ginger and turmeric, produced by peeling, boiling, drying (and then usually grinding) the rhizomes, can be found pretty much anywhere dried spices are sold. When ground, which is most often how it’s sold, ginger is pale yellow in color, whereas turmeric is a vibrant, deeply orange powder that infuses recipes with bright, beautiful yellow-gold color. Both spices lose some of their pungency in the drying process, but dried ginger maintains a warm, spicy bite that is just a little bit sweet, and dried turmeric still has much of the same distinct earthy, woodsy, and floral flavor as fresh turmeric.

When choosing dried ginger or turmeric, one of the best ways to assess its quality is to give it a good sniff, as that’s often a better indicator than anything else. If it smells like . . . well, if it doesn’t smell much, it’s old and/or poor quality, so take a pass. The ginger and turmeric you want to buy and use is aromatic and has scents of orange or lemon, pepper, and “spiciness.” Because ginger and turmeric degrade in the presence of heat, oxygen, and sunlight, always store it in a cool, dry, and dark place. You know, like in your spice cabinet. (Duh.)

Substituting Dried Ginger and Turmeric for Fresh and Vice Versa

In many of the recipes in this book, you can successfully substitute dried ginger or turmeric for fresh, as well as the other way around, unless specifically noted otherwise. To do so, follow this general rule of thumb:

1 inch fresh rhizome = 1 tablespoon grated rhizome = 1 teaspoon ground (dried) spice

The Importance of Pairing Turmeric with Black Pepper and Healthy Fat

There is one vital tip when it comes to getting all the health benefits from turmeric: specifically, you have to consume it with black pepper. Curcumin all by itself is pretty difficult for the body to absorb, but a sort of chemical magic takes place when you pair it with black pepper that increases its bioavailability, making smaller doses more effective. So, don’t forget to sprinkle some fresh pepper into any recipes that call for turmeric. And if you’re taking a turmeric supplement, make sure to look for one that includes black pepper or its science-y name, piperine.

And, don’t forget, turmeric is best absorbed if taken with some sort of fat, so take it with something like an egg, a handful of nuts, or—even better—check out the recipe for Golden Paste on page 53 for the easiest, tastiest delivery system of turmeric + fat.