Chemical composition and caloric content of ginger root. Useful properties of the plant. How to choose it correctly? Recipes for hot dishes, salads, desserts, drinks with ginger.
Ginger is a perennial herb of the same genus and family. Its rhizomes are especially valuable: they are convenient to store and use in various forms for food and medicinal purposes. The birthplace of culture is South Asia, and it is there that he is especially popular at the moment. A classic oriental dish - sushi - is always served accompanied by pickled ginger root. In Europe, the product appeared in the Middle Ages, it was sold as a medicine and a spice, it was considered one of the main tools in the prevention of the worst disease - the plague. Ginger has a spicy, pungent taste with a pronounced bitterness, its aroma is a cross between pepper and citrus; if we talk about fresh fruit, then it gives more to citrus, if about ground dried spice - to pepper. The product is in demand in our country, you can buy it in the form of a ready-made spice, perhaps, in any store, but fresh or pickled root is found, as a rule, only in large supermarkets.
Composition and calorie content of ginger
In the photo, ginger root
Let's consider the nutritional value of the product using the example of a raw root, keep in mind that in the form of a spice it will have a high calorie content and a concentration of nutrients.
The calorie content of ginger is 80 kcal per 100 g, of which:
- Proteins - 1, 8 g;
- Fat - 0.8 g;
- Carbohydrates - 15, 8 g.
- Fiber - 2 g;
- Water - 79 g.
The product itself does not greatly increase the calorie content of the diet, but it stimulates the processes of fat burning, and therefore it will definitely be very appropriate in the diet of those who are losing weight.
Low calorie content, however, is not the only advantage of the spice, ginger also contains many vitamins and minerals.
Vitamins per 100 g:
- Vitamin B1, thiamine - 0.025 mg;
- Vitamin B2, riboflavin - 0.034 mg;
- Vitamin B4, choline - 28.8 mg;
- Vitamin B5, pantothenic acid - 0, 203 mg;
- Vitamin B6, pyridoxine - 0.16 mcg;
- Vitamin B9, folate - 11 mcg;
- Vitamin C, ascorbic acid - 5 mg;
- Vitamin E, alpha-tocopherol - 0.26 mg;
- Vitamin K, phylloquinone - 0.1 μg;
- Vitamin PP, NE - 0.75 mg.
Macronutrients per 100 g:
- Potassium - 415 mg;
- Calcium - 16 mg;
- Magnesium - 43 mg;
- Sodium - 13 mg;
- Phosphorus - 34 mg
Microelements per 100 g:
- Iron - 0.6 mg;
- Manganese - 0.229 mg;
- Copper - 226 mcg;
- Selenium - 0.7 mcg;
- Zinc - 0.34 mg.
It is also worth considering the composition of amino acids and fatty acids in the product.
Essential amino acids per 100 g:
- Arginine - 0.043 g;
- Valine - 0.073 g;
- Histidine - 0.03 g;
- Isoleucine - 0.051 g;
- Leucine - 0.074 g;
- Lysine - 0.057 g;
- Threonine - 0.036 g;
- Tryptophan - 0.012 g;
- Phenylalanine - 0.045 g.
Replaceable amino acids per 100 g:
- Alanine - 0.031 g;
- Aspartic acid - 0, 208 g;
- Glycine - 0.043 g;
- Glutamic acid - 0.162 g;
- Proline - 0.041 g;
- Serine - 0.045 g;
- Tyrosine - 0.02 g;
- Cysteine - 0, 008 g.
Fatty acids per 100 g:
- Saturated - 0, 203 g;
- Monounsaturated - 0.154;
- Polyunsaturated - 0.154 g.
Polyunsaturated fatty acids per 100 g:
- Omega 3 - 0.034 g;
- Omega 6 - 0, 12 g.
It is also important to note that ginger contains a low sugar content - only 1.7 g per 100 g of product, and there are also important specific components such as phytosterols, essential oils, terpenes, camphene, cineole, bisabolene, borneol, citral, linalool - all of them, together with a good vitamin and mineral composition, provide unique useful properties of the product.
Useful properties of ginger
The spice has a beneficial effect on the body as a whole; the list of useful properties of ginger is really huge. It normalizes metabolism, plays a role in improving the functioning of the nervous, cardiovascular system, helps to fight certain digestive disorders and generally helps to improve the functioning of the intestines in every possible way, including having an antiparasitic effect. As a medicine, the product is used to treat a wide range of diseases. First of all, it is effective in diseases of the respiratory tract - ARVI, tonsillitis, bronchitis, flu. It also helps to heal muscles and joints, eliminate severe pain, including menstrual pain. The properties of ginger make the spice effective in the treatment of diabetes mellitus, kidney and liver diseases, atherosclerosis. It is often used even for the treatment of infertility, both female and male. Let's take a closer look at how ginger is useful for different populations.
The benefits of ginger for men
From the Chinese language, ginger is translated as "masculinity", which, of course, already suggests the need for its presence in the diet of men.
And, indeed, the spicy root is a well-known aphrodisiac. Vitamin C, lysine and essential oils contained in it have a beneficial effect on the tone of the genital muscles. It is important to pay attention that the plant not only makes it easier to achieve potency, but also increases the sensitivity of intercourse.
However, the use of ginger is not only in pleasure, it is also a proven remedy for the prevention of inflammation of the prostate - one of the most common diseases affecting a strong half of humanity. So, if the man doesn't like the root to taste, add it at least as a spice in combination with other spices.
Ginger for men is also about providing better physical endurance. In addition, the product normalizes cholesterol levels, which, again, has a special meaning for the stronger sex.
The benefits of ginger for women
The spice plays an important role in the normalization of the functioning of the organs of the reproductive system. The point here is that it has a beneficial effect on hormonal levels - thus, ginger is useful for women of any age. So, in the menstrual period, he establishes the cycle, softens the manifestations of the premenstrual syndrome; and in the climatic relieves the typical symptoms of postmenopause.
In addition, the spice is considered a real antidepressant, and for women, who are more prone to emotional outbursts than men, such a product will not be superfluous in the diet.
Ginger is effective for weight loss, it has a fat-burning effect, which should also be especially appreciated by the fair sex, as they are constantly concerned about their harmony. It is important to note that ginger not only helps burn fat, but also removes toxins from the body, which often prevent weight gain, firstly, and worsen the skin condition, secondly.
By the way, it is recommended for women not only to eat the root, but also to use it for cosmetic purposes. The product perfectly tones the skin and strengthens the hair.
Benefits of ginger for pregnant women
Ginger during pregnancy is one of the most famous and at the same time completely natural and harmless remedy against toxicosis. At the initial stages of the baby's development, the expectant mother may experience not only bouts of nausea, but also feel light dizziness, general weakness. The spicy root perfectly tones and corrects this condition, and it can be used most comfortably for a woman.
An urgent way is to chew a fresh root in your mouth, but if such a procedure is unpleasant, you can prepare an infusion by mixing it with mint and honey, the drink will turn out to be not only healing, but also delicious.
The product should be included in the diet and at a later date, when problems with edema appear. In pregnant women, the work of the kidneys and the genitourinary system is often disrupted due to the pressure of the fetus, as a result, the outflow of fluid is disturbed, and ginger helps to normalize it.
The benefits of ginger for children
Ginger for the immunity of children is an irreplaceable medicine, it is also effective in treating colds. However, you need to use the root at the first symptoms, in which case you will not have to resort to pharmaceutical preparations with a bunch of side effects.
For greater effect, a drink from ginger is recommended in this case to be combined with honey, lemon, and other spices - cloves, cinnamon, pepper. However, you should not be zealous, especially if the child is small.
If you are afraid to give the product to the child inside due to its strong spice, you can inhale with the plant.
The use of ginger for stomach upset in children is also effective and can be given for nausea and vomiting. Do not forget about the pain-relieving effect of the root, so if the disorder is accompanied by pain, they can also be relieved.
The antiparasitic property is especially important for children, since it is babies who are at risk of being affected by parasites in view of their undeveloped immunity and a constant desire to study the world, including taking various objects unsuitable for this in their mouths.
Contraindications and harm of ginger
However, ginger is not so simple, for all its great usefulness, it has a wide range of contraindications, like any other spice.
Ginger can harm you if you have diseases:
- Digestive system … If the mucous membrane is injured, any spices are contraindicated, so that in case of gastritis and ulcers, the product is strictly prohibited. For other diseases of the gastrointestinal tract, a preliminary consultation with a doctor is required.
- Liver … The spice activates the secretory activity of cells, which in case of liver problems can be fraught with complications of one kind or another.
- Gallbladder … In this situation, ginger is dangerous, since it has a choleretic effect - this is good for a healthy body, but in the presence of, say, stones in the bladder, such an effect can lead to their advancement and, accordingly, an attack.
- Accompanied by bleeding … Ginger thins the blood, and therefore if you have recently undergone surgery or have a bleeding disorder, such as hemorrhoids, the spice is prohibited.
- Of a cordial nature … The use of spices can provoke an increased heartbeat, and therefore it is forbidden to eat it for those who have certain problems with the heart and blood vessels.
- Skin nature … In this case, essential oils can trigger the development of dermatitis.
Also, you can not use the product with severe fever. Despite the fact that he copes well with diseases of the respiratory tract, if the temperature is elevated, such a medicine is no longer worth using.
Contraindications of ginger also apply to allergy sufferers, they need to try the product with caution, since the likelihood of individual intolerance is high.
Pregnant women constitute a special category. Although the spice helps to cope with edema and toxicosis, it tends to increase the tone of the uterus, which can lead to premature birth, and therefore only an obstetrician-gynecologist can prescribe it as a medicine, having previously estimated all the benefits and potential risks.
Also, care should be taken during lactation, ginger can change the taste of milk or cause allergies in the baby.
Well, small children should be given very little to try the spice. Treatment of a child with ginger must be coordinated with a pediatrician in advance.
All healthy people and those who do not have certain special conditions should not forget about moderation. Excessive consumption of spices can lead to one or another unpleasant symptomatology.
Note! If you have any medical condition not mentioned above that requires a special diet, be sure to consult your doctor regarding the use of this product.
How to choose the right ginger?
Store ginger can be purchased as ground spice, fresh root, or pickled. There are no special selection criteria for ground spice, pickled ginger should be chosen, after reading the composition, it can be pickled either simply in sugar and salt, or with various additives, try to choose the most natural composition.
With fresh ginger root, everything is not so simple, there are a number of signs that will help you choose the best quality product:
- Crunch … The best way to test a product for freshness is to break one small shoot at the root, if you hear a ringing crunch and feel a bright aroma, you can be sure of freshness.
- Colour … In the store you can find ginger brought from various regions. At the same time, Asian is appreciated more than African, the former has a more delicate taste. The Asian root has a matte, light, thin skin. The African root is coarser and darker.
- Smell … There should be no foreign odors, especially dampness and mold.
- Appearance … The root should be neat and smooth, dents and damage are highly undesirable.
- Density … The fresh root should be firm and dense, if it is soft and, moreover, it is perforated, it is clearly a stale commodity.
- The size … The larger and fleshy the root, the more useful components it contains. However, if you notice fresh shoots or buds, then you should not take such a product, this clearly indicates that it is stale.
It is not only the quality of the product you purchased in the store that matters, but also how you store it at home. The root must be wrapped with cling film and put in the refrigerator. Its shelf life is quite long, but it is important to understand that the longer the ginger lies, the more nutrients it loses, and therefore try to eat it as quickly as possible and do not buy it with a margin.
How is ginger eaten?
Ginger, as we said above, is consumed dried, ground, pickled or fresh.
Pickled root, as a rule, is used directly when serving, for example, if you order rolls at any institution, you will definitely be served with them two bright spices - green wasabi and pink leaves of pickled ginger.
But it is not necessary to eat a pickled product only with Japanese dishes, it will also perfectly complement any other recipes with not pronounced tastes, it will perfectly suit white fish, omelets, etc.
Ground ginger and fresh root are no longer used for serving, but added during the cooking process. Ground is most suitable for soups and desserts, and fresh - for main courses and salads.
Ginger recipes and drinks
Despite the fact that the spice has a bright taste, it is versatile. Ginger is good in any recipe - hot, salads, desserts, drinks. The spice can be used both in unusual original dishes of various cuisines of the world, and can be used in your own specialty home dishes, adding to them a touch of originality and making them healthier. We present to your attention a number of recipes with ginger.
Hot dishes with ginger
In fact, the spice can be added to almost any dish - soup, meat, fish, hot vegetables. This is a versatile spice, and if you like it, there are no restrictions here, but here are a few options:
- Crispy Chicken … Peel oranges (2 pieces), remove white films, cut into thin slices. Chicken (1 piece), rinse and dry, rub well with vegetable oil, coarse salt, a mixture of peppers - then select the ingredients to taste. Preheat oven to 200OC, put the orange slices on the bottom of the mold, place the chicken on top and bake for 40 minutes. In the meantime, prepare the dressing sauce. Take another half of the orange, squeeze the juice directly with your hands into a bowl, add fresh ginger (40 g), grated on a fine grater, melted honey (4 tablespoons), salt and pepper (pinch each). Stir well, remove the chicken, brush it over with the sauce and bake for another half hour, periodically pouring the juice at the bottom of the mold. Serve with jacket potatoes.
- Tomato Maghreb Soup … Chop finely red onion (1 piece), fry it in a saucepan with grated ginger (20 g), cinnamon (1/4 tsp) and cumin (1/4 tsp). When you have a noticeable smell of spices, add diced tomatoes (1 kg), pour in water or chicken broth (1 L) - the latter, of course, is preferable. Add honey (2 tsp), chopped parsley (1 tsp), cilantro (1 tsp), salt and pepper to taste and simmer for a few minutes, stirring occasionally. Remove the soup from heat, cool slightly, pour into bowls, squeeze a little lemon juice into each and add more fresh herbs.
- Fried rice with vegetables … Boil basmati rice (300 g), chill in the refrigerator. Cut into strips carrots (1 piece), mushrooms into slices (6 pieces), zucchini (200 g) into cubes, grate ginger (1/2 tsp), chop green onions (50 g), garlic (2 cloves) and chili (1 piece). Pour sesame oil (50 ml) into a wok, heat well, drop the prepared ingredients in turn and fry over high heat, stirring constantly. Put the garlic, ginger and chili first, then the carrots, followed by the zucchini and mushrooms. Note that the vegetables should remain a little firm. Add rice from refrigerator and heat well. Meanwhile, break an egg (1 piece) into a bowl, mix with soy sauce (4 tablespoons), pour into a wok, cook for a couple more minutes. Serve with green onions.
- Salmon steaks in honey-spicy marinade … Place the salmon steaks (4 pieces) in a baking dish. Prepare the marinade: Combine melted honey (4 tablespoons), grated ginger root (2 tablespoons), soy sauce (2 tablespoons), mustard (2 tablespoons), lemon juice (from 1 fruit), sesame (to taste). Pour the marinade over the fish, refrigerate for an hour. Then bake at 180OC, first 10-15 minutes under foil, then 20 minutes uncovered.
Ginger salads
Many original but simple salads can be prepared with ginger:
- Asian style salad … Chop shallots (30 g), grate ginger (10 g), mix them together, add sesame oil (1/4 tsp), olive oil (1 tablespoon) and rice vinegar (2 tablespoons).). Season with salt and pepper. Peel the orange (1 piece) from the peel and white films, cut into circles, then in half. Cut 1 avocado into cubes. Place spinach (180 g) in a bowl, pour in the dressing, stir well, add orange and avocado.
- Salad with beef and original dressing … Cut beef tenderloin (200 g) into neat slices and fry in olive oil over high heat for 1-2 minutes on each side, add Worcestershire sauce (40 ml) and cook for another minute. Then add teriyake sauce (20 g), simmer the meat for another minute and remove from heat. Meanwhile, finely chop the ginger (15 g) and garlic (2 cloves), grind the mint leaves (from 1 sprig), mix the ingredients and add soy sauce (20 ml), lemon juice (from a quarter) and lime (from half a piece)), balsamic vinegar (10 ml), Dijon mustard (10 g), olive oil (30 ml). Cut cherry tomatoes (10 pieces) into 2 parts, bell pepper (1 piece) into strips. Combine vegetables with lettuce (80 g), stir with dressing and top with beef.
- Light salad with chicken fillet … Combine soy sauce (2 tablespoons) and sesame oil (2 tablespoons), cut the chicken fillet (200 g) into strips and stir in the marinade. Dip the meat in flour (2 tablespoons), fry in a hot skillet in olive oil. Transfer to paper towels to absorb excess oil. Meanwhile, chop Chinese cabbage (500g), bell pepper (1), carrots (1/2), chop green onions (a pair of feathers), cilantro (a few stalks), garlic (1 clove) and dice the red onion (20 g), chop the walnuts (10 g). Combine soy sauce (1 tsp), maple syrup (1 tsp), olive oil (1 tsp), sesame oil (1/2 tsp) for dressing. Combine all ingredients and mix with dressing.
Desserts with ginger
Ginger desserts are also a very large category of recipes. Who does not know about the famous gingerbread cookies and gingerbread - an integral part of the New Year holidays, especially in Europe. However, recipes for sweets with ginger are not limited to them.
Delicious desserts with ginger root:
- Carrot muffins … Grate carrots (4 pieces) on a coarse grater. Separately mix flour (1.5 cups), baking soda (1/2 tsp), baking powder (1.5 tsp), salt (3/4 tsp), cinnamon (1 tsp.), ginger (1/2 tsp), nutmeg (1/4 tsp). Also mix separately eggs (3 pieces), vegetable oil (3/4 cup) and brown sugar (1 cup), beat with a mixer. Mix the resulting mass with carrots, add dry ingredients and bring everything with a mixer until smooth. Arrange the muffins in tins, bake for 20-30 minutes at 180OC. Serve with powdered sugar.
- Classic gingerbread cookie … Mix spices: ginger (2.5 tsp), cinnamon (1 tsp), cloves (5 pieces) - grind it in a mortar beforehand, cardamom (1 tsp). Pour in flour (200 g), baking powder (1 tsp). Separately combine pre-softened butter (100 g) and brown sugar (1 cup), add eggs (1 piece), honey (3 tsp). Mix prepared mixtures and spices. Knead the dough well with your hands, put it in the refrigerator for a couple of hours. Roll out the dough, cut with various cookie cutters. Grease the finished cookies with vegetable oil, bake in the oven for 5-7 minutes. Be careful, cookies burn quickly, don't miss them.
- Pumpkin tart … Cut the pumpkin pulp (400 g) into cubes, transfer to the pan, add the grated ginger (20 g), simmer until soft in butter, whisk in mashed potatoes. Add sugar (200 g), salt (pinch), cinnamon (1 tsp), nutmeg (pinch), anise (1 tsp) to the puree, first grind all these ingredients together in a mortar. Whip cream 35% fat (50 ml) and eggs (3 pieces), mix with pumpkin puree. Roll out the finished puff pastry (300 g), put in a pie dish, you need to form the bottom and sides. Place the filling on top of the dough. Bake the pie for about 20 minutes at 200OC. Chill to cool the filling and eat.
Ginger drinks
A variety of drinks are prepared with ginger - alcoholic and non-alcoholic, warming and cooling:
- Christmas mulled wine … Bring water (3/4 l) to a boil, add black tea (1 tablespoon) and hibiscus (1 tablespoon), as well as spices - cinnamon, cloves, ains, cardamom, nutmeg, ginger root to taste … Spices must be used not ground, otherwise the mulled wine will turn out cloudy. Pour red dry wine (3/4 l), add chopped fruits - apples (2 pieces), oranges (2 pieces), and honey (200 g). Without boiling, remove from heat.
- Ginger lemonade … Rub ginger (50 g). Heat water (1 cup), dissolve sugar (50 g) in it, add ginger, bring to a boil. Remove the drink from heat, let it cool for 10 minutes, add more water (7 glasses), lemon juice (4 pieces). Stir well, serve over ice.
- Spicy masala tea with ginger … Boil water (3 cups), add spices - cloves (4 pieces), cinnamon, cardamom, nutmeg pinch each, simmer for about 10 minutes. Meanwhile, chop the ginger (1/2 tablespoon), also add to the water. After 3 minutes, pour in milk (1 glass), add sugar (2 tsp), cook for another 5 minutes. Turn off the heat, add black tea, leave to infuse for 3-5 minutes and serve. You can pre-strain.
Interesting facts about ginger
Ginger has many alternative names, some indicate the unusual appearance of the root, for example, Horned Root or Root of Life, others emphasize respect for culture - Golden Warrior, Samurai Sword.
By the way, what we used to call ginger root, in fact, is not. From a biological point of view, it is a rhizome, and the numerous thin branches from it, which are cut off before sale, are in fact a root.
Ginger has been prized since ancient times, especially in Ancient Greece and the Roman Empire. The great thinkers of those eras - Pliny and Dioscorides - were actively engaged in the study of the properties of the plant and even then began to suspect about its therapeutic effect on the human body. In ancient times, ginger was even used as an antidote.
The seafarer Marco Polo brought ginger to Europe. Europeans highly appreciated the taste of the spice, and then learned about its medicinal properties, which led to a strong increase in the original prices of the spice. Merchants said that it is very difficult to get the plant, since it grows in mystical gardens and is guarded by evil troglodytes. However, despite the high price, there was a good demand for the spice. By the way, for comparison: in England for 0.5 kg of ginger they gave the same amount as for a whole sheep.
No one, however, appreciates the spice more than the inhabitants of the East, they even mention it in the Koran and call it “the spice from Paradise”. The great sage Confucius devoted scientific works to spices, and the great oriental healer Abu Ali ibn Sino described in detail how ginger is useful for health.
And in Russia ginger left its mark, it was thanks to the spice that our famous Tula gingerbread appeared. The Russian people really liked the gingerbread cookies brought from Europe, and on the basis of it, our chefs created their own baking, which was named gingerbread precisely because of its spicy taste.
Chow-chow jam is popular in Southeast Asia. It is made from ginger and orange peel.
Ginger is one of the few plants whose beneficial properties are not lost when frozen, even long-term. So if you've bought a lot of ginger and you realize it might go bad, cut it into thin slices and place it in the freezer.
Watch a video about the properties of ginger:
Ginger is a very useful product, it has a rich chemical composition and is recommended in the absence of contraindications for use by everyone - men, women and children. It is noteworthy that it is very simple to introduce a spice into the diet, it can be added to almost any dish, the main thing is not to overdo it with the quantity.
