Emily Jonzen - The Goodness of Ginger and Turmeric

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Ginger and turmeric sometimes take the form of an unloved jar in a spice rack or a shrivelled root in the bottom of a vegetable drawer, yet these wonderful ingredients have the power to enliven a wealth of dishes beyond curries and stir-fries, as well as providing myriad of potential health benefits.

Both ginger and turmeric are tropical perennial plants belonging to the Zingiberaceae family and are native to Southern Asia. The roots, or rhizomes, are harvested and sold either fresh, dried or ground in a spice form. Ginger is renowned for its vibrant, citrusy flavour and fiery kick, whilst turmeric is earthy, mildly citrusy and slightly sweet. Their distinctive flavours, and the particularly vibrant colour of turmeric, have seen these roots become part of the foundation of Asian, Indian, Middle Eastern and West Indian cooking, but their uses extend far beyond the kitchen.

Ginger and turmeric have had important roles to play in traditional remedies for many centuries. In Ayurvedic medicine, ginger serves as among things a digestion aid and anti-inflammatory agent, whilst turmeric has long been used to heal wounds. Although there may be an element of folklore in the ancient uses of ginger and turmeric, numerous recent scientific studies have suggested that they contain significant health benefits:

Both contain powerful anti-inflammatory and antioxidant properties, which some clinical trials have shown to decrease the risk of obesity, diabetes and heart disease, as well as joint and digestive ailments.

Ginger has been proven to help with gastrointestinal ailments and morning sickness in pregnant women.

Turmeric is heralded for its antifungal and antibacterial properties.

The curcumin compound in turmeric is particularly anti-inflammatory, and studies have shown that pairing it with black pepper can help enhance its absorption into the bloodstream.

The process of preserving, fermenting and pickling produces gut-friendly bacteria, meaning it can make ginger and turmeric even better for you. The bacteria produced breaks down the cellulose found in some foods, making them easier to digest.

When preparing raw ingredients for fermenting (such as sauerkraut), make sure that all of the surfaces and utensils you use are scrupulously clean.

As with all preserving, it is imperative that pickles and ferments are stored in sterilised jars to preserve freshness and prevent the growth of bacteria.

To sterilise jars and bottles, heat the oven to 140C/120C fan/ gas mark 1. Wash the jars and bottles in hot, soapy water and rinse well. Place on a baking tray and put them in the oven for 10 minutes, until hot and dry. If using kilner jars, remove the rubber seals and place them in boiling water for 10 minutes to avoid damage from the oven.

Spoon or pour the foods you are pickling or fermenting into the jars while they still are hot and seal immediately to preserve the freshness. Store in a cool, dry place and refrigerate after opening.

Ginger and turmeric are available either dried or fresh, and both have benefits for different recipes. With correct storage they can last for a decent amount of time.

Dried ginger and turmeric have been widely used for generations and are readily available in all supermarkets.

Once opened, the spices can be stored in a cool, dark place for up to a year. They will still be edible when older than this, but over time their flavour and pungency will decrease and they will have a slightly dusty taste.

Dried and ground spices have a higher concentration in flavour than fresh, and are more commonly used in curries, dry spice mixes and baking. A quarter of a teaspoon of the dried spices can be substituted for one tablespoon of freshly grated root in most recipes, but it is best to use dried spices in baking, so as not to affect the moisture content.

When buying fresh roots, look for ones with smooth, taut skin without wrinkles and with a delicately spicy aroma.

To store, wrap the roots in kitchen or greaseproof paper and leave in the fridge, where they will keep for up to two weeks. Alternatively, freeze the peeled roots for up to three months, and grate them into dishes directly from the freezer.

Matchsticks and fine slivers can add beauty and vibrancy, as well as distinctive flavours, to the presentation of dishes. Cooking fresh ginger and turmeric will mellow out their flavours and lend an aroma to your cooking, but you can also enjoy them raw, as a garnish, in salad dressings or drinks.

When using fresh roots, both ginger and turmeric need to be peeled. Their irregular shape means that using a vegetable peeler can result in taking off excess flesh, so the easiest way to remove the thin, delicate skin is by scraping it off using the edge of a teaspoon. You can then grate, chop, slice or cut the roots into matchsticks, depending on the recipe.

Turmeric provides a wonderful colour, but its stubborn vibrancy may be off-putting for those not used to it. The lurid yellow will cling to hands and any surface it touches, but do not despair: a good scrub with soap will remove any stains, and surfaces and chopping boards will be as good as new if rubbed with a squeeze of lemon. For particularly stubborn stains, try sprinkling it with a little bicarbonate of soda and a few drops of water, which will draw the stain out without chemicals.