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Does Lemon Water Offer Benefits?

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Lemon water is a wonderful way to get hydrated and all of the benefits of citrus fruits into your diet. Research, tips, and methods shared here. -- The Nourishing Gourmet

Years ago I started the practice of drinking lemon water in the morning before I ate. The habit didn’t stick for my morning routine, but I’ve been enjoying drinking lemon water in recent years throughout the day.

I’ve long found the habit helpful when I was starting to catch a virus, but more recently I’ve had several Lyme patients mention to me that they feel better when drinking plenty of lemon water – especially when they are experiencing the dreaded “die-off” effect.

One simple reason we may experience this is because lemon water adds a small amount of minerals and vitamins to water, and helps replace electrolytes. I’ve found that I feel hydrated faster with lemon water in comparison to plain water. Sometimes I add a pinch of sea salt too.

But there may be more benefits than just simple hydration. Lemon juice is a source of vitamin C and flavonoids which could both offer benefits. I’ve personally found supplementing with vitamin C helpful, but lemons are an excellent source of vitamin C in their whole food form.

Here is some information on citrus flavonoids and other citrus benefits, and another study on the nutritional properties of citrus. A Japanese study found a positive correlation to lowering blood pressure in walking and lemon ingestion, and a study on mice found that lemon juice was helpful in protecting the liver from alcohol injury.

One of the (many) reasons the Mediterranean diet is thought to be so healthful is because of their abundant citrus in the diet. This quote from the research, “Citrus as a Component of the Mediterranean Diet” gives a good idea of the nutritional power of citrus as a whole.

“Citrus fruits have well-documented nutritional and health benefits. Since ancient times that citrus has been used not only as food but also in folk medicine to treat some complaints: bronchitis, tuberculosis, cough, cold, menstrual disorder, hypertension, anxiety, depression and stress (Favela-Hernández et al., 2016). They can actually help preventing and curing some diseases and, above all, they are essential in a balanced and tasty diet. Citrus fruits do not possess sodium, fat and cholesterol, but are sources of several minerals (potassium, calcium, phosphorus, magnesium, copper), vitamins (C, B1, B2, B3, B5, B6, B9), dietary fiber and secondary phytochemicals (carotenoids, phenols, including flavonoids, coumarins, limonoids, alkaloids and essential oils) which alone or in combination have been referred as being able to prevent inflammation, degenerative diseases, heart disease and even cancer (Ejaz et al., 2006; Lv et al., 2015).Potassium not only helps to maintain the body’s water, acid balance and normal pressure, but also is important in transmitting nerve impulses to muscles as well as in the muscle contraction (Economos & Clay, 1999). Vitamin C plays a key role in the absorption of inorganic iron; which can aid in the treatment of anaemia provided that adequate medicines are also administered. This vitamin is also important in the formation of collagen. A deficiency of this vitamin is responsible for the weakness of those tissues in which collagen is an essential element (ligaments, tendons, dentin, skin, blood vessels and bones). ” Read more: Citrus as a Component of the Mediterranean Diet (PDF Download Available). Available from:  [accessed Jan 25 2018].

Crystal over at MoneySavingMom.com has talked about how she drinks an entire gallon of lemon water every day and that it made a huge difference in her health and energy. She’s not alone in experiencing positive effects – though not everyone chooses to drink quite that much lemon water.

I do know that I feel better drinking it, so I have continued the habit. I don’t argue with success!

Lemon water is a wonderful way to get hydrated and all of the benefits of citrus fruits into your diet. Research, tips, and methods shared here. -- The Nourishing Gourmet

Tips for Lemon Juice Consumption:

Morning Cup of Lemon Juice Tea: In a cup of warm/hot water, squeeze half of a lemon and stir in honey to taste. (Some add cayenne pepper as well). Drink in the morning before breakfast.

Pre-make Lemon Water for the Day: Whether you are aiming for eight cups or a gallon of water, you can premake your lemon juice for the day. I use about 4-5 tablespoons of lemon juice per eight cups (it doesn’t need to be exact).

Drinking it Freshly Squeezed: I often like to squeeze a half of a lemon in a glass of water as I’m thirsty throughout the day. To make this practical see my notes below about my lemon squeezer.

Hot Lemon Mint Tea: I also make this Lemon Mint Tea, that uses a whole lemon, peel and all.

In Smoothies and Juices: I also enjoy adding a small wedge of lemon (seeded, but peel left on) to my smoothies and juicing it with veggies. (When using lemon peel make sure you are using organic lemons and wash them well.)

Hand Juicer I Love: I got tired quickly of hand squeezing lemons or using inadequate lemon juicers. My husband got me this lemon juicer (pictured above), and it is amazing! It gets all of the lemon juice out easily, and also doesn’t put stress on my hands. (Make sure you use it correctly. The lemon half goes in “backward” so that it is turned inside out as it is squeezed.)

Vanilla Lemonade: If you aren’t used to the sourness of lemon water, you can use vanilla stevia to sweeten it. Vanilla lemonade is good!

Bottled Lemon Juice: If you would like to use bottled lemon juice instead of fresh, choose glass if you can. This organic lemon juice is a great choice. Not only will you avoid plastic chemicals, but it will also have more stable vitamin C in it according to this research, “Regarding packing material, vitamin C in fruit juice is quite stable when stored in metal or glass containers, whereas juice stored in plastic bottles has a much shorter shelf-life. “

Don’t brush your teeth directly after drinking any citrus juice (wait at least 15 minutes). I also like to swish ph neutral water in my mouth afterwards to protect my teeth.

What about you? Have you found lemon water helpful?

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3 Ingredient Fresh Ginger Tea

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This anti-inflammatory tea tastes treat, is soothing on the throat and body, and has a lovely flavor!

This gently spicy tea is sweetened with soothing honey and enriched with creamy coconut milk. I love it for the taste but was pleased to see that it’s recommended to patients for its anti-inflammatory properties in the book, Unlocking Lyme by Bill Rawls (an excellent book, by the way. You can read about my Lyme disease story here).

You can read more about some of the encouraging possible health benefits of ginger here. 

It’s wonderful to find affordable and simple DIY drinks that give your body a gentle boost in the right direction. It’s gentle, but that doesn’t mean it’s not powerful too!

There is an increase of the flu in the area right now (I’m hoping we don’t catch it) that made me realize what a soothing beverage this would be for when you are under the weather.

During the summer, I plan on pouring it over ice and maybe squeezing some fresh lime juice into it too. Yum!

This anti-inflammatory tea tastes treat, is soothing on the throat and body, and has a lovely flavor!

Helpful hints:

    • For those who shop at Costco, if you are planning on using a lot of ginger, my local store has a large container of fresh ginger for a good price.
    • You will notice that I don’t call for peeling the ginger in this recipe. Just wash the roots well, and you are good to go. There is no need to peel them for this recipe.

Where to Find Ingredients:

Other Recipes:

This anti-inflammatory tea tastes treat, is soothing on the throat and body, and has a lovely flavor!

3 Ingredient Ginger Tea

Ingredients:

    • 2-3 inches of fresh ginger root, well washed
    • A spoonful of coconut milk or cream
    • Honey, to taste

Directions:

  1. Cut the ginger into ¼ inch slices.
  2.  Add to a medium pot with 4 cups of filtered water.
  3. Bring to a low simmer, and simmer for ten minutes (or longer for a stronger brew).
  4.  Add honey and coconut milk/cream to taste, and enjoy!
    Makes 4 cups of tea.

3 Ingredient Fresh Ginger Tea
 
Cook time:
Total time:
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Ingredients
  • 2-3 inches of fresh ginger root, well washed
  • A spoonful of coconut milk or cream
  • Honey, to taste
Instructions
  1. Cut the ginger into ¼ inch slices.
  2. Add to a medium pot with 4 cups of filtered water.
  3. Bring to a low simmer, and simmer for ten minutes (or longer for a stronger brew).
  4. Add honey and coconut milk/cream to taste, and enjoy!
  5. Makes 4 cups of tea.

 

Creamy Instant Pot Rosemary Garlic Mashed Potatoes (Dairy-free options)

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These creamy mashed potatoes made in the Instant Pot are flavorful, easy, and lip-smacking good! Dairy-free options, as well. -- The Nourishing Gourmet

The secret to these amazing mashed potatoes is the rosemary and garlic simmered in the milk. Between the rich coconut milk, butter and the flavorful herbs, this is hard to stop eating! I used coconut milk, and we were surprised at how much the herbs and garlic mellowed the flavor of the sweet milk. Regardless of what milk you choose to add (whole milk, homemade almond, or coconut), this rosemary and garlic milk mixture is a lovely secret to great mashed potatoes. Of course, the butter doesn’t hurt either.

I do not recommend store bought almond milk in this recipe, but you can make what is essentially an almond milk “cream” that is very mild in flavor but ultra-creamy.

I can’t take credit for the idea as I learned about this little trick from a Bon Appétit video, and then adapted the recipe to the below. Thank you Bon Appétit!

To make this completely dairy-free, I have had good success using a mild extra virgin olive oil in the past. Because it will still have a stronger flavor, I wouldn’t add the same amount as the butter I used in the recipe, but rather add to taste and texture. Start with ¼-½ cup and then add to desired taste.

Needed Equipment and Ingredients:

These creamy mashed potatoes made in the Instant Pot are flavorful, easy, and lip-smacking good! Dairy-free options, as well. -- The Nourishing Gourmet

Instant Pot Creamy Rosemary Garlic Mashed Potatoes

  • 5 pounds of potatoes ( I used russet potatoes)
  • 2 cups of coconut milk, or homemade almond milk (Or use whole milk, half and half, or part whole milk and part cream).
  • 1 whole head of garlic
  • 1 large sprig of rosemary
  • 1 teaspoon of pepper
  • 2 teaspoon of salt (plus more)
  • 2 sticks of butter, cut into 1 tablespoon pieces (see note above for replacing with olive oil)

1. In a large instant pot, place either the rack that comes with the standard Instant Pot or a steamer. Add 1 cup of purified water.

2. Peel the potatoes, rinse them, and then cut into quarters. Place in the Instant Pot. Put the lid on, and put the little knob to “sealing”. Hit “manual” and then set for 8 minutes on high pressure. Once they are done, push the knob on the top of the lid to “venting” (carefully as steam will come bursting out), and allow to de-pressurize. Once that’s done, take off the lid and check to make sure the potatoes are fully cooked by poking a fork into a large piece. If for any reason they aren’t fully cooked, put the lid back on, put knob to “sealing” and manually add 1-3 minutes to finish the cooking time.

3. While the potatoes are cooking, add the coconut milk to a small pot. Carefully cut the head of garlic in half by turning the garlic on it’s side with the roots on one side of the knife and the tip of the garlic on the other. Add to the pan, along with the sprig of rosemary, pepper, and the 2 teaspoons of salt. Bring to a low simmer, and simmer softly for 5 minutes. Remove from heat.

4. When potatoes are done, remove the steamer pan or the rack, and add the potatoes right back into the pot. Add the two cubes of butter. Reheat the coconut milk, if it has cooled all the way, and then pour slowly into the potatoes through a metal fine sieve to remove any floating rosemary or garlic (OR, you can remove the rosemary and garlic with a spoon). Add about half of the milk mixture, and start mashing with a potato masher. Continue to add the milk mixture until the desired texture is reached. Adjust salt and pepper to taste, and serve!

Printable version:

Creamy Instant Pot Rosemary Garlic Mashed Potatoes (Dairy-free options)
 
 
Ingredients
  • 5 pounds of potatoes ( I used russet potatoes)
  • 2 cups of coconut milk, or homemade almond milk (Or use whole milk, half and half, or part whole milk and part cream). http://www.thenourishinggourmet.com/2011/09/rich-and-creamy-homemade-almond-milk.html
  • 1 whole head of garlic
  • 1 large sprig of rosemary
  • 1 teaspoon of pepper
  • 2 teaspoon of salt (plus more)
  • 2 cubes of butter, cut into 1 tablespoon pieces* (see note above for replacing with olive oil)
Instructions
  1. In a large instant pot, place either the rack that comes with the standard Instant Pot or a steamer. Add 1 cup of purified water.
  2. Peel the potatoes, rinse them, and then cut into quarters. Place in the Instant Pot. Put the lid on, and put the little knob to “sealing”. Hit “manual” and then set for 8 minutes on high pressure. Once they are done, push the knob on the top of the lid to “venting” (carefully as steam will come bursting out), and allow to de-pressurize. Once that’s done, take off the lid and check to make sure the potatoes are fully cooked by poking a fork into a large piece. If for any reason they aren’t fully cooked, put the lid back on, put knob to “sealing” and manually add 1-3 minutes to finish the cooking time.
  3. While the potatoes are cooking, add the coconut milk to a small pot. Carefully cut the head of garlic in half by turning the garlic on it’s side with the roots on one side of the knife and the tip of the garlic on the other. Add to the pan, along with the sprig of rosemary, pepper, and the 2 teaspoons of salt. Bring to a low simmer, and simmer softly for 5 minutes. Remove from heat.
  4. When potatoes are done, remove the steamer pan or the rack, and add the potatoes right back into the pot. Add the two cubes of butter. Reheat the coconut milk, if it has cooled all the way, and then pour slowly into the potatoes through a metal fine sieve to remove any floating rosemary or garlic (OR, you can remove the rosemary and garlic with a spoon). Add about half of the milk mixture, and start mashing with a potato masher. Continue to add the milk mixture until the desired texture is reached. Adjust salt and pepper to taste, and serve!

 

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Instant Pot Ginger and Garlic Broth

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“Flavorful Ginger and Garlic Instant Pot Broth is so simple and easy to make! It also makes a wonderful full meal soup when poured over rice and shredded cooked chicken. Yum! Paleo, AIP, and grain free friendly soup! -- The Nourishing Gourmet

I love this gingery broth with hints of garlic. It’s perfect to sip on as a sipping broth (like this turmeric one!), but also makes a lovely simple soup. This easy broth is a cinch to make in the Instant Pot, and results in a flavorful broth full of good-for-you-ingredients. To dress it up, sometimes I add coconut milk or coconut cream, and squeeze fresh lime juice into my bowl or cup. Yum!

To make it into a main dish soup, you can serve over cooked rice and shredded cooked chicken. Top with chopped cilantro and fresh lime juice. Yum!

I make this with a leftover chicken bones from when I roast a whole chicken, but I’ve also use 3- 5 pounds of chicken legs (another inexpensive option).

I love to add ginger and garlic into my food any time of the year, but they are especially soothing in this broth during the cold and flu season (and I love their immune building properties too!).

This is the Instant Pot that I own, Instant Pot 6 Quart, (if you are buying one and are making food for a family, I’d recommend going even bigger to this model, Instant Pot 8 Quart).

For those who don’t have an Instant Pot, yes, you can make this on the stove! I’d gently simmer it on the stove top for 6-12 hours to get close to the same richness as the Instant Pot recipe. I’m sure that you could make this in the slow cooker as well (I’d try low for 12 hours).

This recipe works great for those on a paleo or AIP diet too.

Flavorful Ginger and Garlic Instant Pot Broth is so simple and easy to make! It also makes a wonderful full meal soup when poured over rice and shredded cooked chicken. Yum! Paleo, AIP, and grain free friendly soup! -- The Nourishing Gourmet

Equipment and Ingredients:

Instant Pot Ginger and Garlic Broth

Variation: You can also add some fresh turmeric root (or 2 teaspoons powder).

Ingredients:

  • Bones leftover from one roasted chicken or 3-5 pounds of chicken legs or drumsticks
  • 2-3 inches of fresh ginger root, rinsed and thinly sliced
  • 3-5 garlic cloves, peeled
  • 1 medium onion, peeled and the roots cut off, cut into quartered
  • Salt and pepper
  • Filtered Water
  • 1 cup of Coconut milk and fresh limes for serving, optional

Directions:

1.Place the chicken, sliced ginger, and garlic in instant pot insert. Add a scant tablespoon of unrefined salt and a couple large pinches of freshly ground pepper (leave pepper out if AIP).

2. Fill water to slightly under the fill line.

Edit:While most Instant Pot Recipes online fill the pot high for broth making, it’s recently come to my attention (through an article) that filling your Instant Pot to the Max fill line is NOT recommended. According to the manual,  “For all pressure cooking programs, do not fill the unit over 2/3 full. When cooking foods that expand during cooking such as grains, beans, and dried vegetables, do not fill the unit over 1/2 full. Overfilling may cause a risk of clogging the pressure release valve and developing excess pressure. Please see “Cooking Preparation”.” So I would only fill your pot 2/3s full of water for this recipe.

3. Press manual, and set time to 2 hours on high.

4. Let get to pressure and let it run through the pressure cycle.

5. Allow broth to naturally release pressure for 20-30 minutes.

5. Carefully release pressure. Carefully pour through a fine sieve into a heat safe bowl or pot, OR, my favorite, use a skimmer ladle to remove the bones and vegetables and place in compost. If you used fresh drumsticks, then you can also remove the meat from the bones once they are cool enough to handle, and use the meat in the broth or another recipe.

6. Adjust salt to taste.

7. To finish: Optional: Pour in about 1 cup of coconut cream or coconut milk and serve with quartered limes for squeezing into individual bowls.

Variation: Serve over cooked rice and shredded cooked chicken, and top with chopped cilantro and fresh lime juice. Yum!

Printable Version:

Instant Pot Ginger and Garlic Broth
 
 
Instant Pot Ginger and Garlic Broth Bones leftover from one roasted chicken or 3-5 pounds of chicken legs or drumsticks 2-3 inches of fresh ginger root, rinsed and thinly sliced 3-5 garlic cloves, peeled 1 medium onion, peeled and the roots cut off, cut into quartered Salt and pepper Filtered Water 1 cup of Coconut milk and fresh limes for serving, optional
Instructions
  1. Place the chicken, sliced ginger, and garlic in instant pot insert. Add a scant tablespoon of unrefined salt and a couple large pinches of freshly ground pepper (leave pepper out if AIP).
  2. Add water until the pot is about ⅔'s full.
  3. Press manual, and set time to 2 hours on high.
  4. Let get to pressure and let it run through the pressure cycle.
  5. Allow broth to naturally release pressure for 20-30 minutes
  6. Release pressure. Carefully pour through a fine sieve into a heat safe bowl or pot, OR, my favorite, use a skimmer ladle to remove the bones and vegetables and place in compost. If you used fresh drumsticks, then you can also remove the meat from the bones once they are cool enough to handle, and use the meat in the broth or another recipe.
  7. Adjust salt to taste.
  8. To finish: Optional: Pour in about 1 cup of coconut cream or coconut milk and serve with quartered limes for squeezing into individual bowls.
  9. Variation: Serve over cooked rice and shredded cooked chicken, and top with chopped cilantro and fresh lime juice. Yum!

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