Food For Thought: October Anti-inflammatory Recipes

Food For Thought: October Anti-inflammatory Recipes

Turmeric and avocado scrambled eggs

Functional foods such as eggs contain a variety of essential nutrients and vital components including egg proteins, phospholipids, lutein and zeaxanthin that curb inflammation. The vitamin D present in the eggs modulates the inflammatory response in rheumatoid arthritis. Turmeric is a brilliant yellow spice common in Indian cuisine that you can find in any grocery store. Turmeric has been used as a medicine for centuries to treat wounds, infections, colds, and liver disease. Studies have shown that curcumin, a compound in turmeric, may reduce inflammation in the body. Whole-wheat bread, and other unrefined grains tend to be high in fiber, and fiber also may help with inflammation. Avocados are a fantastic source of good fats (monounsaturated fat) and antioxidants, which cam dampen your body’s inflammatory response. This can be a great way to offset less healthy food choices, particularly with holidays such as Halloween, Thanksgiving and Christmas coming up in the next few months (although we will be giving you delicious recipes for these occasions so keep an eye out on our social media and in The ANRF Chronicle)!

INGREDIENTS

  • 8 -10 large eggs
  • 1/2 c unsweetened almond milk or non-dairy milk of choice
  • 1/2 to 1 tsp turmeric powder
  • 1/4 tsp black pepper and kosher salt each
  • Pinch (1/4 tsp or so) of cumin
  • Small sheet pan 18″ x 26″ with at least 2 inches in height to prevent eggs from not spilling or 9×13 baking dish
  • Avocado

 

INSTRUCTIONS

  1. Preheat oven to 350 F.
  2. Whisk eggs, milk, turmeric and other spices together in a bowl. Gently pour egg mixture on an sheet pan prepped with non-stick spray (or in large casserole dish).
  3. Place in oven for 10-12 minutes or until eggs have started to set. Remove stir eggs on the sheet pan with wooden spatula, then slide back into oven.
  4. Place sheet pan back in oven for about 8 – 10 minutes until eggs are at the consistency you prefer for scramble eggs.  Remove from oven stir again with spatula.
  5. Serve hot on toasted whole grain or seed loaf, top with slices of avocado.
  6. Left over egg can be store in airtight container for up to 4 days in the refrigerator.

 


 

Tomato Basil Garlic Chicken

Less than 30 minutes are needed to put together this anti-inflammatory lunch dish. Not only is it quick and easy to prepare (a one skillet recipe) but it’s packed full of flavour. Tomatoes are a nutritional powerhouse being high in vitamin C, potassium and lycopene. Lycopene is an antioxidant with impressive anti-inflammatory properties. Basil leaves contain powerful essential oils, including eugenol, citronellol and linalool which help to lower inflammation through their enzyme inhibiting properties. The anti-inflammatory properties of basil may help lower risk of heart disease, rheumatoid arthritis and inflammatory bowel conditions. Garlic is a delicious addition to just about any savory dish. It contains diallyl disulfide, an anti-inflammatory compound that curbs the effects of pro-inflammatory cytokines. Therefore, garlic can help fight inflammation and may even help prevent cartilage damage from arthritis. Eating dried Red Pepper flakes help give relief from digestive issues, pain and inflammation! One teaspoon only contains 6 calories, plus they are also rich in Vitamins A, C, B-6, E, magnesium, iron and potassium. Zucchini is high in fiber, and some studies have shown a link between fiber-rich diets and lower levels of inflammation markers in the blood.

INGREDIENTS

  • 1 lb . boneless skinless chicken breasts
  • 2 tablespoons olive oil
  • 1/2 yellow onion, diced
  • 3  garlic cloves, minced
  • 14.5 ounce can Italian chopped tomatoes
  • one handful fresh basil, about 1 cup loosely packed, loosely packed, cut into ribbons
  • 1/4 teaspoon crushed red pepper flakes
  • 4 medium zucchini, courgette, spiralized into spaghetti-like noodles
  • salt & pepper to taste

 

INSTRUCTIONS

  1. Pound the chicken with a meat mallet to an even thickness all around, around one inch in the thickest section. This will ensure rapid and even cooking of the meat. Sprinkle oth sides with salt and pepper.
  2. Add 1 tablespoons of the olive oil to a large skillet, until warm. Add the chicken and pan fry each side for a few minutes until browned.
  3. Once the chicken is cooked through and browned remove it from the skillet and set aside on a separate plate.
  4. Using the same skillet add the rest of the olive oil and sauté the onion for around 5 minutes until it becomes soft. Then add the garlic and sauté for additional minute or so. Add the tomatoes and basil to the skillet and season with the salt, pepper, and red pepper flakes to taste.
  5. Simmer for around 10 minutes until the sauce thickens and reduces. Make sure to stir occasionally.
  6. Add the chicken back to the skillet along with the spiralled zucchini. Allow to soak in the sauce for a few minutes before serving.

 


 

Spaghetti and Meatballs

Red meat has long been known to cause inflammation, this doesn’t mean you can’t have some of your old favourites such as spaghetti and meatballs. Here we take you through making an anti-inflammatory version of this Italian classic. Start by substituting beef for a leaner healthy meat such as turkey. Oats are an excellent source of soluble fibre and act as a prebiotic food promoting anti-inflammatory integrity in the intestinal bacteria. Maintaining a healthy gut biome can be important in keeping inflammation in check. Mushrooms are rich in anti-inflammatory components, such as polysaccharides, phenolic and indolic compounds, mycosteroids, fatty acids, carotenoids, vitamins, and biometals. The tomato is a nutritional powerhouse. Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties. Basil contains the powerful essential oils, including eugenol, citronellol and linalool, which help to lower inflammation through their enzyme inhibiting properties. Using whole-wheat instead of white pasta increases the amount of fiber intake, there is overwhelming evidence that diets high in fiber help with inflammation.

So, it’s not a case of avoiding your favorite foods but rather making smart substitutions so that your food helps not hinders your inflammatory processes!

Ingredients

Meatballs:

  • 1 tsp olive oil
  • 3 cups sliced button mushrooms (8 ounces)
  • 1 egg, beaten lightly
  • 1/3 cup quick-cooking rolled oats
  • 1/3 cup grated Parmesan cheese
  • 3 minced cloves of garlic
  • 2 tsp Italian mixed herbs
  • ½ tsp salt
  • ¼ tsp ground black pepper
  • 1 ¼ pounds lean turkey mince

 

Pasta & Sauce:

  • 6 ounces whole-wheat linguine
  • 2 tsp olive oil
  • 1 cup chopped red bell pepper
  • ½ cup chopped onions
  • 1 ½ cups halved cherry tomatoes
  • 1 can (8 ounce) no salt added tomato sauce
  • 1/8 tsp salt
  • 1/3 cup chopped basil

 

Instructions

Meatballs:

  1. On medium heat, heat oil in a medium skillet. Add mushrooms; stirring occasionally, cook until tender and all of the liquid has evaporated, 8 to 10 minutes. Transfer the mushrooms to a food processor; process until finely chopped.
  2. Combine egg, oats, Parmesan, garlic, Italian seasoning, salt and pepper in a large bowl. Add the cooked mushrooms and turkey mince; mix well. On a cutting board, pat the meat mixture into a rectangle and cut into 30 squares. Roll each square into a ball and place the balls 1/2 inch apart in the prepared pan. Bake until the meatballs are no longer pink and their internal temperature reaches 165 degrees F, 12 to 15 minutes.

 

Sauce:

  1. Bring a large saucepan of lightly salted water to a boil. Cook linguine for 1 minute less than directed on package. Drain, saving 1/2 cup of the cooking water.
  2. Heat oil in a medium nonstick skillet over medium heat. Add bell pepper and onion; cook, stirring occasionally, until softened, 3 to 5 minutes. Add the tomatoes, tomato sauce and salt. Cover, reduce heat to medium-low and cook for 5 minutes, stirring a couple of times.
  3. Stir in the linguine and the ½ cup of cooking water. Increase heat to medium; cook, leave uncovered, until the pasta is tender and the sauce has thickened slightly, 2 to 3 minutes. Stir in basil.

 

Serve:

  • Divide the linguine and sauce between 4 plates or shallow bowls. Top each serving with 6 meatballs.

 


 

Blueberry Lime Cheesecake

Sugar has been shown to be associated with higher inflammatory markers. If you’re a dessert person and have an autoimmune condition limiting your sugar intake can seem impossible. Fear not, in the up coming months we will share dessert recipes with a twist that could actually help to lower inflammation. These will still tickle your tastebuds while ensuring not to hamper your efforts of using your diet to help control your condition.

Many nuts and seeds are a good source of polyunsaturated and monounsaturated fats, which lower cholesterol and reduce the heart disease risks that can be higher in people with certain types of arthritis. Studies support the notion that people who eat more nuts have lower levels of inflammatory markers in their blood than those who rarely eat nuts. Dates and their constituents show a role in diseases prevention through anti-oxidant, anti-inflammatory, anti-bacterial activity. These add an element of sweetness to help satiate sugar cravings without the unhealth inflammatory side effects. Coconuts contain a lipid called lauric acid, and many researchers believe that lauric acid can support the immune system. Some findings indicate that lauric acid has antimicrobial and anti-inflammatory properties. Berries, especially blueberries, are full of vitamins and antioxidants called flavonoids that can help fight inflammation. They also contain chemicals that help regulate your immune system, which can reduce chronic inflammation. Together these ingredients offer a healthy and delicious alternative to sugar filled desserts.

INGREDIENTS:

  • 6 dates
  • 1 cup raw unsalted macadamia nuts
  • 1 pinch of salt
  • 2 cups coconut cream
  • 2/3 cup cashews (soaked in water for 10-15 minutes)
  • 4 tbsp fresh lime juice
  • 2 tbsp maple syrup
  • 1 ½ cup fresh blueberries
  • 1 tsp lime zest

 

INSTRUCTIONS:

  1. Line a 7-inch springform pan with parchment paper.
  2. Place macadamia nuts, 4 dates and pinch of salt into a food processor and pulse until thoroughly mixed.
  3. Press macadamia crust into bottom of springform and half way up the sides using fingers. Put in the freezer while you prepare the filling.
  4. Clean out food processor and place the coconut cream, cashews, lime juice, and maple syrup in it. Mix until smooth.
  5. Remove springform pan from the freezer and pour lemon cheesecake filling over the base. Place back in freezer until filling in slightly firm (about 10 minutes).
  6. Clean out food processor again and place blueberries and 2 dates in it. Mix again until smooth (blueberry skin will still be present). Carefully spread the mixture over the filling in the springform pan.
  7. Place in refrigerator for at least 4 hours or overnight until filling is firm.
  8. When cheesecake is firm and ready to serve garnish with fresh blueberries and lime zest.
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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