I make ginger syrup constantly. It’s the most useful thing in my fridge: a spoonful in soda makes an instant ginger ale, it sweetens tea, it goes into poached fruit, and ginger sits well with most digestive systems. One pot lasts weeks.
It’s also just fresh ginger, sugar and water. There’s no reason to buy the bottled stuff.
Makes about 400 ml. No fat, about 35 kcal a tablespoon.
Phase & care: Ginger is my own everyday staple (gentle on the gut, not even on my formal list). Sugar is P2, so this is a syrup you pour by the spoon, not the glassful, especially if blood sugar is on your radar.
Prep 10 min · Cook 40 min · Total 50 min
Ingredients
- 150g fresh ginger, scrubbed and thinly sliced (no need to peel if it’s clean)
- 250g sugar
- 300ml water
Method
- Simmer the ginger, sugar and water together for 30-40 minutes. The longer it goes, the more heat and depth you pull out.
- For a stronger syrup, turn off the heat and let the ginger steep in the syrup another hour.
- Strain out the ginger, bottle the syrup in a clean jar.
- Keep refrigerated. It lasts 3-4 weeks. (Don’t keep the leftover ginger to waste, chop it small and use it in cooking.)
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Slice the ginger thin. More cut surface means more flavour pulled into the syrup in the same time.
Stepan’s rule: One good base ingredient beats ten finished products. A jar of ginger syrup turns plain soda, tea and fruit into something nice with no effort and no fat.
I trade low-fat recipes like this one with other patients in the PancreasZen community. Come and swap recipes with people who get it.
Not medical advice. This recipe reflects one patient’s low-fat approach grounded in published guidance. Fat tolerance is individual. Check with your own healthcare team before changing your diet.