Surrey Homes | SH101 | June 2023 | Education Supplement inside

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Nourish to Flourish
Nutrition & Lifestyle Coach Charlotte Lau
explores the benefits of incorporating
another healthy ingredient into our
diets. This month it’s ginger
Ginger is among the healthiest, and most delicious,
spices on the planet and has a stunning flavour
bringing a real zing and life to dishes. The rhizome
(underground part of the stem) is the part commonly used
often called ginger root or, simply, ginger. Ginger is one of
the most powerful anti-inflammatories there is. The strong,
spicy essentials oils that give its lively flavour have been
shown to interrupt certain aspects of the chemical reaction
that occurs when inflammation is triggered. It may also
ease pre-menstrual pain through the anti-inflammatory
and analgesic effects of its gingerol compounds. These
properties also make it a useful remedy for the treatment
of mild nausea, enhancing digestive responsiveness and
stimulating hormones that regulate blood pressure to calm
the body. There are many innovative ways to use this wonder
ingredient – boil it up with honey to soothe a sore throat,
grate into salad dressings or add to homemade curry sauces
or stir-fries for flavour and anti-inflammatory benefits.
Charlotte runs Plume Nutrition, where she offers support and advice
for weight management, controlling cravings, sleeplessness, stress
and increasing energy levels. Find out more at plumenutrition.com
Zingy ginger infused Asian-style salad
This delicious ginger-infused salad with a zingy Asian dressing
is fresh, healthy and perfect for long summer lunches Serves 4
• 75g quinoa
• 200g broad beans (frozen)
• mixed salad leaves
• 1 avocado, peeled and cut
into chunks
• 4 spring onions, sliced
• cherry tomatoes, halved
• a handful of fresh mint and
coriander leaves
• seasalt
1. Cook the quinoa as per the
instructions on the packet
and then set aside with the
lid on to keep it warm.
2. Bring a saucepan of
water to the boil, add the
broad beans and cook for
2-3 minutes. Drain and
run under cold water, then
remove the outer skins.
For the dressing:
• 1 tbsp rice wine vinegar
• 1 tbsp soy sauce
• 1 tsp grated ginger
• pinch of ground cumin
• ½ tsp honey
• ½ tsp sesame oil
3. Mix the salad leaves together
and arrange in a bowl.
4. Mix the quinoa with
the beans, avocado, spring
onions and tomatoes and
spoon over the salad. Pour
over the dressing and finish
with fresh herbs.
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