Food for Thought: Anti-inflammatory Recipe Series

Food for Thought: Anti-inflammatory Recipe Series

We have previously looked at the idea that certain foods can facilitate of excessive inflammation (https://curearthritis.org/you-are-what-you-eat/). A number of scientific studies have confirmed that diet can alter chronic pain levels associated with numerous forms of arthritis including osteoarthritis, rheumatoid arthritis, psoriatic arthritis and ankylosing spondylitis. Avoiding foods with a strong correlation to inflammation does not have to mean sticking to a boring or tasteless diet. In fact, an anti-inflammatory diet can delight the palette as much as it eases the joints. To help you explore the positive effects of an anti-inflammatory diet, let us offer some tasty and exciting recipes to try out at home. These recipes reduce foods that increase oxidative stress while increasing your intake of foods rich in antioxidants.

Try this salmon bowl as a perfect light summer lunch or dinner.

The Omega-3s found in fish like salmon contribute to the maintenance of healthy blood vessels. Both types of Omega-3s found in salmon, DHA and EPA, can help reduce inflammation and the associated joint pain. Cruciferous vegetables including broccoli, kale, bok choy and brussels sprouts contain high levels of fibre, antioxidants (which help to reduce oxidative stress) and polyphenols (which offer numerous health benefits).

INGREDIENTS

  • 2 salmon fillets (sustainably sourced or organic)
  • 10 to 12 Brussels sprouts, chopped in half and 1 bunch shredded kale (you can substitute other cruciferous vegetables to suit your taste)
  • ½ head cauliflower, used whole or pulsed into cauliflower rice
  • 3 tablespoons olive or coconut oil
  • 1 teaspoon curry powder
  • Salt
  • For the marinade:
  • ¼ cup tamari sauce
  • 1 teaspoon Dijon mustard
  • 1 teaspoon sesame oil
  • 1 teaspoon honey
  • 1 tablespoon sesame seeds

 

INSTRUCTIONS

  1. Preheat oven to 350°F.
  2. Line a baking tray and add chopped Brussels sprouts. Coat with 1 tablespoon oil and season with salt. Roast for 20 minutes in the oven.
  3. Place all ingredients for the marinade in a bowl and whisk until combined.
  4. Remove brussels sprouts after 20 minutes.
  5. Add the salmon fillets to the baking tray with the brussel sprouts. Spoon marinade over salmon fillets and return to oven for a further 13 to 15 minutes, or until salmon is cooked to your liking.
  6. Heat a pan over medium-high heat and add 1 tablespoon oil. Add kale and sauté until wilted (2 to 3 minutes). Remove from pan and set aside.
  7. Heat remaining oil in pan and add cauliflower rice. Season with 1 teaspoon curry powder and salt and sauté until cooked (2 to 3 minutes).
  8. Remove salmon and Brussels sprouts from oven and divide into two bowls. Add sautéed kale and cauliflower rice to bowls.
  9. And ENJOY!
ANRF
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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