Lemon Gingerade RecipeAugust 10, 2015 Written by JP [Font too small?]
The inspiration for today’s healing elixir is the “dog days” of summer. It’s been hot, muggy and, some refreshment is definitely in order! But, there’s a twist to this recipe: it can be tweaked ever so slightly to make it into a warm, soothing beverage for the frosty days of winter as well.
Ginger and lemons make their way into many of my recipes. Sure, they taste great, but it’s the health benefits that keep me coming back for more. Recently, studies have reported that ginger intake enhances fat oxidation or “burning” by 13.5%, while reducing numerous risk factors associated with type 2 diabetes, such as fasting blood sugar, insulin resistance and oxidative stress. Adding more lemons and vitamin C to your daily diet has, likewise, been shown to support various aspects of wellness, including decreased inflammation, enhanced blood flow in seniors, fewer urinary tract symptoms, improvements in several cardiovascular markers and lower rates of cardiovascular-related mortality.
A final ingredient I want to single out is organic maple syrup. If used in small quantities, maple syrup is unlikely to cause significant blood glucose elevations. What’s more, it contains potent antioxidants (polyphenols) which, in animal and test tube studies, protect against colon cancer and liver inflammation. Personally, I tend to use liquid stevia in drinks in order to keep the carbohydrate count on the low side. But, when I do use a caloric sweetener, it’s usually maple syrup.
Healthy Fellow Lemon Gingerade
2 organic lemons (juice & peel)
2 Tbs grated, organic ginger
2 Tbs organic maple syrup
purified water ice cubes
8 oz sparkling mineral water
8 oz flat, purified water
a pinch of sea salt
Nutritional Content: Calories: 80. Carbohydrates: 18 grams. Fat: 0 gram. Fiber: 1 gram. Protein: 1 gram. Vitamin C: 139% Daily Value. Makes two (10 oz) servings.
Peel two organic lemons. Cut the skin into half-inch pieces. Remove as much of the white pith as possible. Place the lemon skin in a glass. Juice the lemons and pour liquid over the peels. Grate two tablespoons of ginger into the lemon juice, making sure the ginger is covered by the juice. Allow the mixture to steep for several hours in the refrigerator.
Pour the contents of the glass into a stainless steel cocktail shaker. Add 8 oz of flat water, 2 Tbs of maple syrup, several ice cubes and a hint of sea salt. Shake intensely. The icier, the better. Strain the mixture and serve in a chilled glass. Top off with cold sparkling mineral water and extra ice cubes if desired.
Tip: Lemon peel is chock full of flavor. Also, it contains specific antioxidants and phytochemicals that aren’t present in the flesh of the fruit itself. Therefore, it’s worth finding ways of using the skin whenever possible. In our home, we grate it over asparagus and add it to smoothies, salad dressings and marinades.
When the days turn cold, you can use this very same recipe. Just add 16 oz of hot, (purified) water instead of the cold sparkling water. No other changes required. Enjoy!
Note: Please check out the “Comments & Updates” section of this blog – at the bottom of the page. You can find the latest research about this topic there!
To learn more about the studies referenced in today’s column, please click on the following links:
Study 1 – Oral Intake of Encapsulated Dried Ginger Root Powder Hardly Affects … (link)
Study 2 – The Effects of Ginger on Fasting Blood Sugar, Hemoglobin A1C … (link)
Study 3 – The Effect of Ginger Powder Supplementation on Insulin Resistance … (link)
Study 4 – Lemon Detox Diet Reduced Body Fat, Insulin Resistance, and Serum … (link)
Study 5 – Intake of Caffeinated, Carbonated, or Citrus Beverage Types and … (link)
Study 6 – Fruit Intake and Cardiovascular Disease Mortality in the UK Women’s … (link)
Study 7 – Effect of Vitamin C on Inflammation and Metabolic Markers in … (link)
Study 8 – Acute Ascorbic Acid Ingestion Increases Skeletal Muscle Blood Flow … (link)
Study 9 – Changes in Plasma Glucose in Otsuka Long-Evans Tokushima Fatty … (link)
Study 10 – Comparison of the Enhancement of Plasma Glucose Levels in Type 2 … (link)
Study 11 – Chemical Compositional, Biological & Safety Studies of a Novel Maple … (link)
Study 12 – Administration of a Maple Syrup Extract to Mitigate Their Hepatic … (link)
Study 13 – Polyphenolic Extract from Maple Syrup Potentiates Antibiotic … (link)
Study 14 – Inhibitory Effect of Maple Syrup on the Cell Growth and Invasion of … (link)
Study 15 – Oral Dose of Citrus Peel Extracts Promotes Wound Repair in Diabetic … (link)
Study 16 – Joint Effects of Citrus Peel Use and Black Tea Intake on the Risk of … (link)
Lemon Consumption May Moderate Blood Pressure
Source: J Nutr Metab. 2014;2014:912684. (link)
Tags: Ginger, Lemon, Maple Syrup
Posted in Food and Drink, Heart Health, Recipes