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    Archive for the ‘ginger’ Category

    Quick & Healthy Recipe: Oil-Free Autumn Buckwheat Granola

    Buckwheat is technically a seed (and, despite its name, wheat & gluten-free)

    I love this granola for several reasons; it offers something different by not being oat-based, it doesn’t contain any added oils (gets all its healthful fats from whole foods), it’s a delectable combination of crunchy and chewy, and it captures all the flavors of autumn.  Enjoy!

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    You Ask, I Answer: Ginger

    ginger-root1I love, love, love ginger.

    I make my own juices at home three or four times a week and always add one or two hefty chunks of ginger.

    I feel fine, but should I be concerned about so much ginger doing something to my intestinal tract?  One of my friends says I should be careful because since ginger is spicy, so much of it could cause ulcers.

    — Jordan Yeats
    (City withheld), FL

    Ah, the “spicy foods cause ulcers” myth.

    The vast majority of ulcers are actually caused by h. pylori bacteria.  Stress and spicy foods don’t play any role in ulcer formation.  They can, however, make existing ulcers more painful.

    FYI: The h. pylori connection was first made by Australian doctors Barry Marshall and Robin Warren in the early 1980s — and garnered them the 2005 Nobel Prize in Medicine!

    Ulcers aside, there is no need for you to be concerned about the amount of ginger you are eating (provided you don’t have certain health conditions such as gallbladder disease or taking cardiac or diabetes medication).

    Healthy individuals can reap plenty of health benefits from fresh ginger!

    Ginger is not only a powerful anti-inflammatory food (remember, cellular inflammation is the principal factor behind the development of most degenerative diseases), it has also been shown to significantly slow down the reproduction of tumor cells and be a powerful weapon against free radicals.

    Ginger is so good at reducing inflammation that it is a wonderful natural remedy to help alleviate arthritis symptoms (as long as it is consumed consistently, of course).

    Ginger is also an excellent source of curcumin, the antioxidant in turmeric that helps significantly reduce the risk for a variety of cancers.

    Another bonus?  Ginger has been shown to help reduce blood platelet aggregation (thereby helping lower atherosclerosis risk).

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    Quick & Healthy Recipe: Spicy & Decadent Satay Marinade

    peanut-sauce-lrgThis delicious Thai-inspired marinade is extremely easy to make and imparts wonderful flavors.

    Although traditionally paired with chicken, I have only had this marinade with tofu and tempeh, where it works wonderfully!

    Don’t let the long ingredient list dissuade you — preparation is super quick.

    YIELDS: 1 cup (4 servings)

    INGREDIENTS:

    2 Tablespoons apple cider vinegar
    1 Tablespoon soy sauce or tamari
    1/4 cup + 2 Tablespoons nut butter (peanut, almond, or cashew; natural and unsalted recommended)
    2 Tablespoons canned coconut milk
    2 medium garlic cloves
    1 Tablespoon dried ginger
    2 Tablespoons cilantro, chopped
    2 teaspoons Thai chili peppers, chopped
    1/2 teaspoon ground black pepper
    1/4 cup basil leaves
    2 teaspoons chili powder OR cayenne pepper
    1/4 teaspoon cumin
    2 teaspoons honey or agave nectar
    2 Tablespoons lime juice
    1 Tablespoon toasted sesame oil
    5 teaspoons water

    INSTRUCTIONS:

    Combine all ingredients in a food processor or blender and process until evenly combined.

    To get optimal flavors, marinade food for at least 4 hours, covered, in refrigerator.

    NUTRITION INFORMATION (per serving):

    198 calories
    5 grams saturated fat (see note, below)
    300 milligrams sodium
    2 grams added sugar

    Excellent Source of: Manganese, monounsaturated fat, niacin

    Good Source of: Magnesium, vitamin B6, vitamin E

    NOTE: The saturated fats in this recipe come exclusively from the nut butter and coconut milk. Coconuts’ saturated fat is less atherogenic than that of full-fat dairy. Additionally, if using peanut or almond butter, their saturated fats are packaged along with extremely heart-healthy monounsaturated fats.

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