A meal plan for one or a Summer Dinner Party – August Recipes

A meal plan for one or a Summer Dinner Party – August Recipes

Have a sweet tooth? Luckily following an anti-inflammatory diet doesn’t mean you can’t satisfy your desire for dessert. Check out this month’s recipes to see how you can have your anti-inflammatory cake and it eat it too.

Smoky Portobello Scramble on Toast

This quick and easy flavorful egg scramble on toast is nutritious while providing significant health benefits. Livetins, compounds found in egg yolks, reduce inflammatory responses as evidenced by inhibition of pro-inflammatory cytokines. In addition, the eggs help offset inflammation because they contain the potent carotenoids zeaxanthin and lutein. Although eggs do contain dietary cholesterol, experts agree those at higher risk of heart disease can still safely eat 4-6 eggs per week. In addition to the health benefits of the eggs, mushrooms are rich in anti-inflammatory compounds, including phenolic acid and carotenoids.

If using whole grain bread for the toast, fiber, which also has anti-inflammatory impact, adds to the nutritional value of the meal. With its lower energy density, a diet high in fiber has been linked to lower body weight, alleviating obesity-induced chronic inflammation evidenced by reduced amounts of inflammatory markers in human and animal studies. Adding feta to the recipe will add vitamin B6, which when combined with histidine, it undergoes a process by which it becomes histamine, a compound that provides anti-inflammatory benefits. In addition, feta cheese also contains probiotics, supports the the immune systems fight against infection and disease.

Ingredients:

  • 3 teaspoon coconut oil
  • 2 large portobello mushrooms roughly chopped
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • ¼ teaspoon ground black pepper
  • 2 thinly sliced radishes
  • 4 large eggs
  • Feta cheese (optional)
  • Whole wheat or Gluten free bread
  • 3 teaspoon coconut oil
  • 2 large portobello mushrooms roughly chopped
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • ¼ teaspoon ground black pepper
  • 2 thinly sliced radishes
  • 4 large eggs
  • Feta cheese (optional)
  • Whole wheat or Gluten free bread

 

Instructions:

  1. Over medium heat, heat 1 teaspoon of coconut oil in a large non-stick frying pan.
  2. Add the large chunks of portobello mushrooms, sear until brown.
  3. Season with 1 teaspoon of smoked paprika and ½ teaspoon salt.
  4. Remove mushrooms from pan and set aside.
  5. Pop your favorite wholegrain or gluten free bread into the toaster. While bread is toasting, prepare eggs by thoroughly whisking eggs with ½ teaspoon salt and ¼ teaspoon black pepper. In the same pan used for mushrooms, add remaining 2 teaspoons of coconut oil over low-medium heat.
  6. Add eggs, using a spatula to continuously scrape egg from bottom of pan until no liquid is left.  Then remove from heat, adding remaining chunks of mushroom to the pan and stir.
  7. Top your toast with the eggs and mushrooms, sprinkling feta and slices of radish on top before serving.

 


 

Soy Honey Glazed Salmon Grain Salad

A grain salad is a delicious summer lunch option. Served warm or cold, it’s a sure-fire way to get the taste buds dancing.

Fatty fish are an excellent source of omega-3 fatty acids, a common way to lower chronic inflammation. In particular, fatty fish contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have significant anti-inflammatory effects. Enjoy salmon, mackerel, sardines, anchovies or trout to get the anti-inflammatory benefits of omega-3 fatty acids. Adding tomatoes, which are high in phytochemical lycopene,(a type of carotenoid with antioxidant properties) and a good source of Vitamin C, also add to the deliciousness of the flavour. Together, these nutrients can increase antioxidant activity, reduce inflammation and lower cholesterol. The addition of avocados are a great source of healthy monounsaturated fat and antioxidants, which can dampen the body’s inflammatory response and their anti-inflammatory properties are so strong they may actually offset less healthy food choices.

Ingredients:

  • 12 oz skinless salmon
  • 1 tablespoon coconut oil
  • 1 cup brown rice
  • 3 cups water
  • 2 ears fresh corn
  • 2 cups cherry tomato (fresh or grilled)
  • 1 teaspoon chopped garlic
  • 2 tablesppon fresh chives
  • 1 medium avocado chopped into chunks
  • Soy Honey Glaze:
  • 4 cloves garlic, minced
  • 2 tsp ginger, minced
  • ½ teaspoon paprika
  • 1 tablespoon olive oil
  • ⅓ cup reduced sodium soy sauce
  • ⅓ cup honey

 

Instructions:

  1. In a measuring cup, mix honey glaze ingredients.
  2. Place salmon in a sealable bag.
  3. Pour half the glaze on salmon. Save other half for later.
  4. Let salmon marinate in refrigerator for at least 30 minutes.
  5. In a medium pan, heat coconut oil. Add salmon to the pan (discard used marinade). Cook salmon on one side for 2-3 minutes; flip over and cook for additional 1-2 minutes.
  6. Remove salmon from pan. Pour in remaining glaze, reduce and set aside.
  7. While salmon is marinating in refrigerator: Wash, rinse and drain rice. Add rice and water to very large microwave safe bowl. Microwave uncovered at 100% power for 10 minutes. Reduce power to 50%, cover bowl, and microwave another 20 minutes. Fluff with fork before adding rest of the ingredients.
  8. Char corn on the cob by slicing from the cob and toasting in a dry skillet.
  9. To grill tomatoes: add salt, pepper and garlic to taste. Place in a grill pan in the oven at 350° for around ten minutes until the skin starts to shrivel.
  10. Combine rice, corn, tomatoes, chives and avocado. Dish into serving bowls. Flake salmon on top and drizzle with the remaining glaze.

 


 

Hearty Healthy Vegetable Soup

Not only is this soup delicious, it is simple to prepare and like the other recipes offered this month, its rich in nutrients that fight against inflammation.

For many years tomatoes have unfairly been labeled as inflammation inducing, however newer research shows they are indeed rich in nutrients that fight against inflammation. Tomatoes are high in the phytochemical lycopene—which is a type of carotenoid with antioxidant properties— and are a good source of vitamin C. Together, these nutrients can increase antioxidant activity, reduce inflammation and lower cholesterol.

Including the yellow squash in the soup adds more nutrients and the presence of carotenoids like lutein, zeaxanthin and beta-carotene in the skin of the squash, along with omega-3 fatty acids found in the seeds, provide the anti-inflammatory affect. Contributing to the anti-inflammation benefits are the levels of mineral manganese and vitamin C from zucchini as well as the omega3 fatty acids of its seeds. Additional flavors that add benefit include onions and leeks that contain diallyl disulfide, an anti-inflammatory compound that curbs the effects of pro-inflammatory cytokines; certain varieties of paprika, especially hot ones, contain the compound capsaicin; and capsaicin binding impact to receptors on nerve cells that reduce inflammation and pain.

For this hearty — and heart — healthy soup, there are many vegetables that can be used so if the ones listed aren’t preferred, it’s easy to swap preferred ones — in the same quantity — with those listed. For a protein boost, add chickpeas or beans to this highly adaptable recipe.

because it can be frozen for several weeks, it can be made ahead of time and reheated on days when there is not time to cook.

Ingredients:

  • 4 cups vegetable stock
  • 3 large carrots
  • 1 large onion
  • 2 cloves garlic
  • 2 full pieces celery
  • 1 large zucchini
  • 1 large tomato
  • 1 cup fresh corn kernels
  • 1 cup spinach
  • 1 cup yellow/summer squash
  • 1 cup bell peppers (preferred color or mixture)
  • 1 tablespoon paprika
  • 1 teaspoon dried oregano
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 2 teaspoon maple syrup

 

Instructions:

  1. Over medium heat, sauté garlic, onion, carrot and celery in a large pot until tender (about 7 minutes) stirring frequently. Add salt and pepper.
  2. Add chopped zucchini, diced tomato, vegetable stock, dried spices and maple syrup. Stir. Allow liquid to come to a boil, reduce heat to low and simmer for 15 minutes.
  3. Add spinach and corn. Simmer for 5 – 8 minutes before serving.

 


 

Cranberry Sweet Potato Squares

Processed sugar is an ingredient to avoid when following an anti-inflammatory diet but doing so doesn’t have to exclude the sweetest part of any meal. Harnessing natural sugars found in sweet potatoes and maple syrup means you can have your anti-inflammatory cake and eat it too.

Sweet potatoes, particularly those with purple flesh, contain extremely high levels of anti-oxidants, which are key in limiting excess inflammation by negating the effects of free radicals on your cells. Sweet potatoes also contain the compound choline, limiting the incidences of systemic inflammation. With hazelnuts included in the recipe, there is a positive affect on inflammatory markers such as CRPand they provide a source of healthy fats. The ideal ratio of omega 6 to omega 3 fats is 4:1 or less, hazelnuts help to maintain this ratio. For the topping, a recent study focusing on the benefits of maple syrup has shown that the delicious liquid contains a molecule called quebecol, which has anti-inflammatory properties. Cranberries are high in antioxidants as well as anthocyanins, which not only give cranberries their deep red color but also have anti-cancer and anti-inflammatory properties.

Ingredients:

  •  1 ½ cups sweet potato purée
  •  ¼ cup water
  •  2 tablespoon coconut oil, melted
  •  2 tablespoon maple syrup
  •  2 eggs
  •  1 cup finely ground hazelnuts
  •  ⅓ cup coconut flour
  •  1 ½ teasppon baking soda
  •  1 cup fresh cranberries

 

Instructions:

  1. Preheat the oven to 350°F.
  2. Stir together the sweet potato purée, water, coconut oil, maple syrup and eggs in a large mixing bowl.
  3.  In a separate bowl, sift the coconut flour, add the ground hazelnuts and baking soda and mix well.
  4.  Combine the wet and dry ingredients. Mix well.
  5.  Grease a 9-inch square baking pan with coconut oil, lining the bottom with parchment paper.
  6. Add the batter to the baking pan, using a wet metal spoon to smooth the top. Press the fresh cranberries onto the top of the mixture.
  7. Bake for 30 – 40 minutes (test by piercing the centre with a toothpick which should come out clean).
  8. Allow to cool completely before removing from the pan and slicing into squares.
Article Author
Arthritis National Research Foundation
arthritisresearch@curearthritis.org

The Arthritis National Research Foundation's mission is to provide initial research funding to brilliant, investigative scientists with new ideas to cure arthritis and related autoimmune diseases. Writing articles about the patients affected and the science being done to find a cure shows why we need to come together to #CureArthritis!

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