Buh-Bye Bloat! Dandelion Greens Detox Smoothie

Dandelion Greens Detox Smoothie is a low-cal way to cleanse your system and tame tummy troubles.Oh, we all have those days when the dreaded bloat is out of control. Personally, sometimes my tummy can stick out more than my butt.  I’ve reduced my family to tears of hysteria (and fear) on more than one occasion by sticking out my distended middle as far as humanly possible – I look like a skinny 6-month pregnant woman or have an awful basketball sized tumor!  Maybe it’s too much salt, not enough water, low fiber intake, that time of the month . . . or all of the above. I think we can all agree that being bloated and retaining water is not only an uncomfortable feeling, but also a self-confidence shaker – even though we all know that by eating healthfully, this gut grief not a lasting situation. Can’t believe I’m doing this, but I’ll share pictures of me taken within a short period of time — before dinner and already bloated (left) and feeling fabulous early one morning (right)! .

Rather than staying swollen up like a balloon, you can stop the suffering and get on the path to that slim and trim you with my Dandelion Greens Detox Smoothie.  Packed with all sorts of healthy ingredients that promote healthy digestion and hydration, this green smoothie recipe is also very light, so you don’t have to fret about overdoing the liquid calories.

Dandelion Greens Detox Smoothie is a low-cal way to cleanse your system and tame tummy troubles

detox smoothie nutrition

For under 120 calories, you get a 20-ounce glass of goodness that has no added sugar, progresses you towards your daily fiber needs, and even has a touch of protein from the dandelion (surprise!) It’s also rich in many vitamins and minerals, especially potassium, magnesium, calcium and vitamin K.

Here’s a rundown on the ingredients and how they can tame your tummy troubles.

Cucumber: Not only is this veggie is loaded with water (95% to be exact) which helps improve hydration, it also is a good source of a flavonoid antioxidant called quercetin that help reduce inflammation and puffiness – that’s why  we have all long-loved to put slices over our eyes.

Coconut Water: High in potassium and other electrolytes, this watery juice from inside the coconut helps to flush sodium out of the body and restore healthy hydration levels. For convenience, I love to have this Coconut Water Powder on hand.

Banana: Bananas are rich in potassium, a mineral that helps manage fluid levels in our bodies and can assist in shedding salt-related water retention. Also, this dietary fiber in this popular fruit keeps things moving along in your digestive system.

Ginger:  This root is a wonder when it comes to health benefits, anti-inflammatory, anti-nausea, migraine relief and more. It also contains an enzyme that optimized the absorption of proteins and Lessing protein-related bloating and gas in the process.

Dandelion Greens: Dandelion greens (as well as the root) are a fantastic detox food that cleanses the liver, flushing toxins and excess water out – perfect if you have lots of water retention. Dandelions have a surprising amount of protein for a “green” and even more calcium than spinach.  You can also use the greens (mainly found in the early spring) in salads or sautés or reap benefits from drinking a dandelion tea or taking a dandelion root extract or supplement.

Dandelion Greens Detox Smoothie is a low-cal way to cleanse your system and tame tummy troubles

Linking Up With: Happy Fit Mama, The Fit Foodie Mama, Hello to Fit, Fairy Burger, Chocolate Runner Girl, Jill Conyers,

Have you ever tried dandelion greens before? What do you do to beat bloating? Please share in the comments below – XOXO, Jennifer 

Dandelion Greens Detox Smoothie is a low-cal way to cleanse your system and tame tummy troubles.
Dandelion Greens Detox Smoothi
Print Recipe
Tame your tummy troubles with this low-cal smoothie filled with bloat-busting ingredients like cucumber, dandelion greens, coconut water, ginger and more.
Servings Prep Time
1 20-ounce smoothie 5 minutes
Servings Prep Time
1 20-ounce smoothie 5 minutes
Dandelion Greens Detox Smoothie is a low-cal way to cleanse your system and tame tummy troubles.
Dandelion Greens Detox Smoothi
Print Recipe
Tame your tummy troubles with this low-cal smoothie filled with bloat-busting ingredients like cucumber, dandelion greens, coconut water, ginger and more.
Servings Prep Time
1 20-ounce smoothie 5 minutes
Servings Prep Time
1 20-ounce smoothie 5 minutes
Servings: 20-ounce smoothie
  1. Add all ingredients to blender and process until smooth, adding more ice if necessary. Pour into tall glass and enjoy immediately.
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Brunch on This | Tipsy Topsy Turvy Cranberry Ginger Cake

Tispy Topsy Turvy Cranberry Ginger Cake delicious for breakfast, brunch or dessert!Merry Christmas, y’all! Actually, I’m getting my post up late . . . so the day is almost over, but I hope lots of hugs were had, laughs were shared and memories were made!  With our oldest home from college, it’s been wonderful to have everyone together again . . .  and get back the full-immersion effects of being the only female of five people under the roof.

christmas jennifer and boys 2015

Today, I made big Christmas morning brunch for my kiddos, husband, mom and dad and family visiting from out of town.  A few of the dishes are traditional non-negotiables, like the Overnight French Toast, Barn Raiser Beef & Egg Bake, and Cinnamon Monkey Bread.  But, I always like to come up with a new holiday brunch recipe – and this one for Tipsy-Topsy-Turvy Cranberry Ginger Cake was a hit! There is still plenty of holiday time left to make this delicious dish which can also double as a dessert (throw a scoop of ice cream on top). Don’t worry, the alcohol content in the liquor burns off, so it’s just fine to feed to the children.

Cranberry Upside Down Cake

Oh, so did I mention that after brunch and presents and clean-up, we went stand-up paddle boarding?! Only in Austin!

Jennifer Fisher of thefitfork.com stand up paddle board

So, what was your most memorable happening today? Or, have you ever made an upside down cake — with what fruit? Please share in the comments, XOXO — Jennifer

Cranberry Upside Down Cake
Tipsy Topsy Turvy Cranberry Ginger Cake
Print Recipe
Servings Prep Time
8 servings 10 minutes
Cook Time
50 minutes
Servings Prep Time
8 servings 10 minutes
Cook Time
50 minutes
Cranberry Upside Down Cake
Tipsy Topsy Turvy Cranberry Ginger Cake
Print Recipe
Servings Prep Time
8 servings 10 minutes
Cook Time
50 minutes
Servings Prep Time
8 servings 10 minutes
Cook Time
50 minutes
Servings: servings
  1. Preheat oven to 350F
  2. In small saucepan, melt butter and whisk in liquor and brown sugar. Stir in ginger and lemon zest and continue to cook for 2 minutes until combined and beginning to bubble.
  3. Spray pan with cooking spray and pour brown sugar mixture into bottom of pan. Add cranberries to top of brown sugar mixture; set aside.
  4. In medium mixing bowl, stir together flour, baking powder, salt and sugar.
  5. In another bowl, whisk together oil, milk, eggs and vanilla. Pour wet contents into bowl of dry contests and beat for 2 minutes with mixer or by hand, until well combined but not over mixed.
  6. Pour batter over cranberries.
  7. Bake for approximately 50 minutes in center rack of oven or until toothpick pulls clean.
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Muscle-Making Orange Mango Protein Drink with Ginger #TryAboutTime

ProHydrate from About Time is a Stevia-sweetened  sports drink with 20g protein and 95 calories.I always refuel after longer runs and intense workouts with a protein-rich recovery snack or drink. However, in the oppressive Texas heat, I often feel a tiny bit nauseous and my brain signals tell my appetite to take a hike. But, I know I just have a 30 minute window to  get in some fluids, carbs and healthy protein to rehydrate and help repair/build muscle – what’s a girl to do?!

ProHydrate from About Time makes a great recovery drink after run.

No watch today, but I know it’s “About Time” fomr my ProHydrate!

Well, I have a new “go-to” strategy to gas up my tank! Prohydrate from About Time is the perfect solution – it’s ready-to-drink, loaded with whey protein isolate and has a light, refreshing taste – more like a crisp, cool sports drink than a heavy protein shake. In addition to the protein (the perfect amount for post-workout),  the 12-oz. beverages are sweetened with Stevia adding just 3g carbohydrates and 95 calories to your intake. To help my body process the protein, I also add a healthy complex carb alongside Prohydrate, usually a banana or other piece of fruit.  Two other things to love about this new product from AboutTime.com  – it’s gluten-free and has no artificial colors or flavors.


Benefits of Ginger - TheFitFork.com

Of course, Prohydrate tasty really great swigged straight from the bottle – Raspberry Lemonade and Orange Mango are flavorful and #onfleek !  But, another great idea is to add some pressed ginger juice for a whole host of additional preventative and restorative benefits.  Athletes will appreciate how ginger eases up inflammation and muscle pain for those days when you need a little extra TLC after working out. Ginger also helps combat nausea – like when that burpee cash-out on the WOD has you running to a bucket.  And, if that isn’t enough, ginger boosts the immune system, protects against many types of cancer and relieves migraines.

Adding ginger to your sports drink will help reduce inflammation and improve digestion after a workout.

Making the ginger juice is really simple. If you’ve got a juicer, just throw in a bunch of this gnarly-looking root and process – voila, spicy-strong ginger juice! If you don’t have a juicer, you can make “ginger water” by cutting up slivers of ginger root and place in a pot covered with water. Bring to a boil and then reduce and simmer for 30 minutes or until at least half of the water has evaporated. Pour through a strainer into glass jar to remove ginger pulp.  To add to your Prohydrate, I would suggest starting with 1 teaspoon of the pure ginger juice or 1 tablespoon of the “ginger water” – stir into the drink, taste, and then add more depending on your preference for the “pow” factor of ginger!

Orange Mango Ginger Sports Drink

About Time Protein Pancakes - TheFitFork.comAbout Time has so many other great products that fit in with my lifestyle – for example the AUX Pre-Workout Drink designed to increase metabolic performance and promote rapid recovery is great and so is are the protein pancake mixes – I made these eye-popping Tart Cherry Chocolate Chip Protein Pancakes from a big tub of the mix.

If you want to find out more, join in the Twitter chat on Thursday, May 21, 2015 at 9 pm ET. Following the hastag –  #TryAboutTime and @_TryAboutTime 


What nutrition products do you use to recover from a workout? Please share in the comments!

This post is sponsored by FitFluential on behalf of About Time.

Zing in the New Year – Juicing Machine #Giveaway

This giveaway is sponsored by Hamilton Beach. 

After a season of sugary, salty, greasy, and not-so-good-for-you good eats, many of us are looking for a nutrition reboot for the New Year. Healthy fruit and vegetable juices are a quick and easy way to top off your tank with all those vitamins, minerals, antioxidants and other vital nutrients that makes us all feel so good. Yes, I drink juice a couple times a week, but I’m not an advocate of juicing “diets” or “cleanses” because drinking only the liquid from produce is done so at the expense of proper daily fiber intake and food group balance – where’s the beef protein?

Golden Beet Zinger Juice - TheFitFork.com

However, I think juicing is a FANTASTIC way for people to get an on-demand dose of wholesome fuel – especially those who don’t like fruits and vegetables or are too busy to prepare a home-cooked meal.  As for the fiber deficit, you can add the pulp from a juice machine (and there will be a lot of it) into the batter for pancakes, muffins and other baked goods – or even mix it into a soup or stir-fry. Add the pulp to whole grains and your system will be fiber-fortified and super (ahem) functional.

hamilton beach juice ad

I’ve never owned a juicing machine before, so I was super excited when Hamilton Beach sent me a Big Mouth Pro Juice Extractor to test out. With a stainless-steel look exterior, this juicer is both BEAUTY and BEAST – and I’m saying that from the admiration of a CrossFitting, gym-going, functional strength-loving sort girl who still likes a streamlined look and attractive aesthetic.  This extractor ripped through the sturdy produce I slid through the super-sized chute – whole beets, carrots and big hunks of ginger root were reduced to liquid and pulp in three seconds – no peeling, coring or seeding required.  It was so powerful that it startled me at first – and then I became addicted to the high-speed, pulverizing power. If you love the zing of ginger, it’s worth it to own a juice extractor just to get ginger juice – you literally just put the washed-off gnarly root in the feed chute (no peeling), push a button and, voila – liquid ginger gold to use as a digestion, anti-nausea and anti-inflammatory aid.Benefits of Ginger - TheFitFork.com

Head over to Hamilton Beach’s blog at EveryDayGoodThinking.com and find out what else I thought about the juice extractor machine in my guest post.  And, you’ll definitely want to try out my recipe for Golden Beet Carrot Zinger (pictured at top of post)– there is so much goodness in just one little shot of this delicious detox juice.

Hamilton Beach Big Mouth Juice Extractor -- Win at TheFitFork.comAlso, enter below (through the Rafflecopter App)for your chance to WIN a Big Mouth Pro Juice Extractor! Whoohoo!

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Cranberry Orange Ginger Relish & #StackandSnap Food Processor #Giveaway

This post and giveaway are sponsored by Hamilton Beach. While they provided products for review, all opinions, editorial comments and recipes are my own.

Cranberry Orange Ginger Relish - TheFitFork.com

Looking for an easy, healthy holiday side dish you can make CHOP, CHOP?! My recipe for Cranberry Orange Ginger Relish is a real winner that beats that nasty canned jelly stuff with a wallop of fresh, zingy flavor. Versions of this recipe have been served at my family’s Thanksgiving and Christmas celebrations for as long as I can remember – while Grandma used to dump in a cup of granulated sugar, I keep it lower carb by using Stevia instead.

Cranberries Oranges and Ginger - TheFitFork.com

Can you believe there are only four (FOUR!) ingredients in this simple recipe and it can be whipped up in two minutes or less with the help of a food processor. Seriously, all you do is wash the fruit, quarter the orange (leave skin on!) and peel the ginger, throw all the healthy ingredients along with a touch of Stevia (or you could use honey) into the food processor and pulse for about a minute. Viola, you’re done – it’ tastes even better the next day and can be used as a side salad, relish for lean proteins, topping for yogurt, or as a way to add some seasonal razzamatazz to your turkey sandwich or roast beef wrap. And, for those of you with dietary concerns, this fruit recipe is sugar-free, gluten-free, dairy-free and appropriate for Paleo, vegetarian, vegan and raw diets.

Hamilton Beach Stack and Chop Food Processor -and recipe from TheFitFork.com

I was so excited to receive a brand spanking new Stack and Snap™ 10 Cup Food Processor from Hamilton Beach just in time for the holidays. My old one is almost 24 years old (wedding gift) and a pain in the butt to use – although, back then it was AWESOME! Today my new awesome is this good-looking Stack and Snap™ processor – it’s super easy to use thanks to a simple function guide that shows you which blade to use and which button to press. Another thing I appreciated right out of the box is that everything assembles with ease — there’s no twisting, turning or locking required when assembling the food processor. Uh, I hated using my old one because I could never remember how to put it together. I would have to holler for my husband to come into the kitchen to fix it because it was “broken.” Hey, don’t judge – I do all the cooking, he should make himself useful in the kitchen too!

Cranberry Relish in Food Processor - TheFitForkWith a powerful 450 Watt motor, this healthy-food-making bad boy can chop, slice, shred, mix and puree in no time, making my recipe prep time nearly non-existant. The Stack and Snap™ 10 Cup Food Processor is also leak-proof, has a lock-down blade that won’t fall out when pouring and a Big Mouth® feed tube that can handle many whole-sized food (less pre-chopping by me)! Oh, and clean up’s a breeze, the parts (except for the base) are dishwasher safe.  So, you know it – I’m giving one away! Enter via the Rafflecopter app at the end of the recipe. 


Raw Cranberry Orange Ginger Relish Recipe

  • 1 lb. package fresh cranberries
  • 1 large navel orange
  • 2-inch chunk of ginger root, peeled
  • 2 teaspoons powdered Stevia
  1. Rinse cranberries and drain in colendar.
  2. Wash and quarter orange, remove any seeds but leave peel on.
  3. Peel ginger with paring knife and cut into chunks.
  4. Place all ingredients in work bowl of processor and pulse intermittently for one minute, or until coarsely chopped.
  5. Serves 6 – 8.

jennifer fisher - thefitfork.com - bourbon cranberry apricot pecan relishIf you’re looking for another cranberry relish idea, check out this Bourbon Apricot Pecan Cranberry Relish recipe I did for last year’s feast. It is also sugar-free, but has a more syrupy, cooked on the stove top taste.




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Maple Ginger Chocolate Bread Recipe & #R3Summit Recap

Maple Ginger Chocolate Bread - TheFitFork.com Whew, things have slowed down enough that I can share with you the great experience I had at Prevention’s R3 Summit. Happy to say that I “R3’d” the day away – relaxing, refreshing and reinventing! Jennifer & Mom at Prevention R3 SummitSome of the highlights for me were getting to spend some quality time with my mom – even though she lives in Austin, most of the time we’re together it’s with all my kids in tow. We enjoyed ourselves at the reception Friday night (I actually drank an entire glass of wine, so it we’re talking wild times) and caught the screening of Resistance, a documentary about antibiotic resistance being perpetuated the medical and agricultural industries.

R3 Summit Cartwheel

HA! Cartwheeling at the R3 Summit LAST year!

Saturday we spent the entire day listening to panels on topics like eating clean, loving your age, and more – Andie MacDowell was the featured speaker and she seemed just as lovely on the inside as out. Prior to the event, I was able to “ask” her a question about getting older and it was published in an article on Prevention.com . In that interview and in-person, she mentioned that she likes to do handstands and cartwheels – a lady after my own heart.  I would like to challenge her in a handstand-off! Henna Tattoo R3 Summit AustinBetween speakers, Mom and I got our chakra cleared, had our stress reduced with Reiki healing and took part in a few fun workouts. Again, this year, one of my favorite appointments was with the henna artist who painted me up with a beautiful tattoo – I was sad to see if fade away a couple weeks later.

TheFitFork Wild Planet Cook Off R3 SummitOf course there was food – healthy, healing, good-for-you food. Quinoa salad, yogurt and fruit, almonds, green teas and – fish! One of the companies on site was Wild Planet Foods – they sell sustainably caught seafood (think canned tuna, sardines, anchovies – but YUMMY!) while supporting the conservation of wild marine ecosystems.  They were sponsoring a Food Network-style “Chopped” competition using their canned tuna — oh, you know I was SO up for this. Ten of us battled it off to come up with a tuna recipe using a provided array of ingredients – in 10 MINUTES from start to finish.  In my mind, I hatched my recipe, execution and plating strategy before we even started (that’s the competitor in me) – my finished product was Tuna & Quinoa Salad with Creamy Lemon Gremolata Dressing . . . . served in scooped out lemons. I must say, it was lovely. When I have time to sit down and recollect my thoughts, I’ll be sure to share the recipe!

So, SAVE THE DATE – I don’t know exactly when, but I imagine the 3rd annual R3 Summit will be in October 2015 in Austin (editors told me they love, LOVE the health and fitness scene here).  Meanwhile, start reading Prevention Magazine – not just the website but a good old-fashioned paper version that is mailed straight to your house! I have conveniently provided you a link to subscribe here and at the bottom of this post. This month’s issue was packed with good stuff – including a bunch of healthy chocolate recipes including this Maple Ginger Chocolate Bread (they called it cake, but I’m not going there) which I recreated with some minor tweaks for you!

Maple Ginger Chocolate Bread = TheFitFork.com Maple Ginger Chocolate Bread Recipe

  • 1 ½ cup flour
  • 1 cup maple sugar (or regular sugar)
  • ½ cup unsweetened cocoa powder
  • 1 teaspoon baking powder
  • 1 teaspoon ground ginger
  • 3 large eggs, lightly beaten
  • ¾ cup milk (or milk substitute)
  • 2/3 cup olive oil
  • 1 teaspoon vanilla extract
  • ½ cup dark chocolate chips
  • ½ cup crystalized ginger, chopped
  1. Heat oven to 350 F degrees. Lightly coat three mini loaf pans with baking spray. Actually, I think lining the pans with parchment paper worked better.
  2. In medium bowl, whisk together flour, sugar, cocoa powder, baking powder, and ginger.
  3. In another bowl or large glass measuring cup, whisk together eggs, milk, olive oil and vanilla extract.
  4. Pour wet ingredients into dry ingredients and mix together with spatula until just combined. Gently stir in chocolate chips and ginger pieces.
  5. Bake on center rack for approximately 35 – 30 minutes, or until toothpick inserted into center pulls out clean.
  6. Let cool for 10 minutes before removing from pan.

Prevention provided me free admission and products to attend this event. However, all opinions and commentary are strictly my own.

Six Fall Season Smoothie Recipes

smoothie recipes for autumn

I’m starting off another post with “It’s still in the upper ninety degrees, y’all!” The official start of fall is just a few days away, yet the Texas sun is still burning us up! It’s so hot, the asphalt is sticking to the bottom of my running shoes and the neighbor’s suburban hens are laying hard boiled eggs. Hotter than a stolen tamale, a fur coat in Corpus Christi, or rubbing your eyes in a pepper patch – okay, you get the idea!

That’s why I’m still drinking my daily smoothie – not just as a way to cool off but also nourish myself with lots of healthy ingredients. I’ve pulled together some of my favorite fall season smoothies, each uses either fruit, vegetables or spices that remind me of the awesomeness of autumn.  Even if the arctic air is blowing in your part of the world, just bundle up, these healthy smoothie recipes are too good to pass up – perfect as an on-the-go breakfast or healthy snack.  If I am drinking one of these as a meal replacement or after an intense workout or long run, I’ll add a scoop of protein powder or substitute the milk with a vanilla high protein shake like Core Power.

pear maple smoothie

Pear Maple Chia Chiller: MMM, a little maple syrup (the real stuff) give this pear smoothie the flavor of fall – throw in some chia seeds for some omega-3 goodness.

Pear Maple Chia Chiller Recipe

  • 8 ounces almond milk
  • 1/2 ripe peeled pear
  • 1/2 frozen banana
  • 2 tablespoons cottage cheese
  • 1 tablespoon maple syrup
  • 1 tablespoon chia seeds
  • 1/8 teaspoon cardamom

Add all ingredients into a blender and process until smooth, adding ice to achieve desired consistency. Serves 1.


carrot cake smoothie

Carrot Ginger Date Smoothie: This smoothie will have you in whole food heaven and will remind you of a nice slice of carrot cake without all of the cream cheese frosting guilt – get the recipe in my recent post.

 apple cider smoothie

Apple Cider Sipper: If I had an apple tree in my backyard, I’d be making apple creations in the kitchen every day – everything from strudels to cobblers and fritters. Thankfully, I can satisfy my lust for apple desserts with this healthy non-alcoholic cider based smoothie (love the Litehouse Food brand cider).

Directions: In blender blend together 6 ounces almond milk, 2 ounces apple cider, ½ cup unsweetened applesauce, ½ frozen banana and ½ teaspoon cinnamon and pinch of nutmeg.  Add ice, as needed, to achieve desired consistency. Serves 1.

pumpkin pie smoothie thefitfork

Pumpkin Pie Smoothie: My grandma’s pumpkin pie sure brings back memories of family get-togethers in the fall. She always used a gingersnap crust and drizzled the top of her pumpkin pie with caramel. I’ve replicated this deliciousness in a healthier way in my recipe from last year – check it out!

spinach avocado smoothie

Autumn Greens & Avocado Smoothie: I love my lettuces and greens, but only have recently become accustomed to putting them in a smoothie – something about texture. This delicious smoothie is silky smooth and oh-so creamy thanks to a few slices of avocado. You’ll love this one!

Directions: In blender blend together 10 ounces unsweetened almond milk, ½ small avocado, a large handful of greens (like kale, chard, spinach or mixture).  Add ice and bit of honey or Stevia, as needed, to achieve desired consistency and sweetness. Sprinkle with hemp seeds. Serves 1

mango smoothie.

Chai-Spiced Mango Lassi: I love the exotic flavors of chai both served hot and cold. This healthy mango lassi gives you lots of protein and calcium thanks to the milk and yogurt base – keep those bones strong!

Directions: In a blender, blend together 1 cup of milk, 1/3 cup of plain unsweetened yogurt, 1 cup  cubed mango, ¼ teaspoon cinnamon, ¼ teaspoon ginger, pinch of cardamom, pinch of nutmeg and pinch of allspice. Add honey or stevia to taste.

If you are looking for more inspiration, Cooking Light has a yummy collection of creamy, dreamy smoothies to try! You must see (and slurp)!

Benefits of Ginger & How To Use Ginger in Beverages + Smoothie Recipe

Gnarly and knotted up, a chunk of ginger may not be the most appealing item in my fruit and veggie bin – but, trust me, this weird-looking root is well worth your time, it is loaded with flavor, nutrients and healthy benefits.  What first draws me to ginger is the spicy explosion of flavor it adds to my recipes – it’s at once lemony, peppery, sweet and pungent. Kinda complicated, like me! Foodies around the globe have been kicking up their respective cuisines with the zing of ginger for thousands of years – I’m surprised it’s not more popular in American kitchens beyond gingerbread and ginger ale.

benefits of ginger

In addition to feisty flavor, ginger also offers a powerful punch of preventative and restorative nutrition. For example, ginger eases up inflammation and muscle pain, something I appreciate as an athlete needing some extra recovery.  Ginger also helps with a host of digestion issues including nutrient absorption and the reduction of gas and bloating (so I hear).  Ginger also takes the edge off the “queasies,” including nausea caused by morning sickness, motion sickness and hangovers (again, so I hear).   And, if that isn’t enough, ginger fortifies the immune It system, protects against many types of cancer and relieves migraines. Oh, and ginger helps clear the sinuses – take a bite of raw ginger root and you’ll see what I mean!

Try my Carrot Ginger Date Smoothie for a morning pick-me-up – it’s super nutritious with carrots, banana, and only the added sweetness from a date. The ginger in the recipe can be grated on a micro place or you can boil it down with water and mix in stevia to make a sugar-free simple ginger syrup. I’m including that recipe too!

carrot cake smoothie

Carrot Ginger Date Smoothie Recipe

  • 8 steamed baby carrots (cooled)
  • 2 large dates (seeded)
  • 1/3 frozen medium banana
  • 2 teaspoons finely grated ginger ( or 1 tablespoon sugar-free ginger syrup (recipe follows)
  • 8-ounces milk of choice ( like almond or coconut)
  • Handful of ice
  • 1 teaspoon hemp seeds

Add steamed carrots, dates, banana, ginger, milk to blender; process until smooth. Add ice and blend to achieve desired consistency. Pour into tall glass and sprinkle with hemp seeds. Serves 1.

stevia sweetened ginger simple syrup

Here is my special stevia-sweetened Zingy Ginger Simple Syrup recipe it will keep in the fridge, covered, for a couple of weeks! Plus, it’s made with

  •  4 oz fresh ginger root, thinly sliced
  • 2 cups water
  • 1 tablespoon powdered Stevia

Add ginger and water to small sauce pot and bring to a boil. Lower to medium low and let simmer for about 30 – 40 minutes or until liquid is reduced by half. Remove from heat and pour through strainer into container. Discard ginger slices. Stir in Stevia and keep in the refrigerator for up to two weeks.

low sugar watermelon drink for hydration I also like to use the ginger syrup in this refreshing Watermelon Ginger Limeade recipe. Such a thirst-quenching beverage, especially considering it is still in the upper 90s here in Austin. At least six more weeks until noticeably cooler weather in Austin!

Another little tip – you can also extract the juice of ginger root by squeezing it in a garlic press!

So, these are my top three ways on how to use ginger in beverages: 1) grate it on microplaner, 2) infuse it into a sugar-free simple syrup and 3) juice it in garlic press.

Do you have a specific herb or food you eat to feel better?