If you’re living with joint pain or osteoarthritis, it’s widely acknowledged that symptoms can be alleviated by tinkering with your diet so that mealtimes include ingredients packed with anti-inflammatory properties.
Finding recipes that get the taste buds tingling is the easiest way to switch to a healthy diet. Our latest arthritis-friendly recipe is so full of good-for-joint-health ingredients we felt calling it an Arthritis Superfood Stir-fry was apt.
Give it a try and let us know how you liked it on Facebook.
Anti-Inflammatory Ingredients
Salmon is considered an ‘oily fish’ which means it is packed with omega-3 fatty acids. Many studies have shown a ‘Mediterranean diet’, which includes oily fish, can be key in helping ease the inflammation of joint pain. The reason for this is that omega-3 fatty acids have anti-inflammatory properties. Salmon is also rich in calcium and vitamin D which is great for bone health. Many experts agree that regularly eating food rich in omega-3 fatty acids can help manage joints.
Broccoli is known as a superfood, and with good reason. It’s packed with calcium, known for its bone-building and strengthening attributes, is rich in vitamins C and K and contains sulforaphane which can help prevent or slow the progression of osteoarthritis.
Kale is packed with antioxidants that can help fight inflammation. It also contains vitamins A, C and K as well as being rich in calcium to help preserve bones.
Green beans are a great source of protein which is essential for maintaining healthy bones and joints – both of which become especially important if you have osteoarthritis.
Carrots get their bright colour from a compound called beta-cryptoxanthin. Research shows that beta-cryptoxanthin can reduce inflammation in the body, which can help with all forms of arthritis.
Olive oil has many properties that can help you look after your joints. Studies have shown it contains a compound called oleocanthal which prevents the production of pro-inflammatory enzymes – the same way ibuprofen works. It is widely accepted that – as part of a Mediterranean diet – it can benefit those living with joint pain. Be sure not to heat the oil too high as this can destroy some of its beneficial properties; a moderate heat is more than enough to achieve what you need here.
There is still a lot of research being done into the benefits of ginger. However, what is known is that ginger contains two compounds – gingerols and shogaols – that possess anti-inflammatory and antioxidant properties.
Serves: 2 Prep + Cook Time: 30 mins
Ingredients:
- 2 salmon fillets
- 100g green beans
- 200g broccoli – chopped into small florets
- 100g kale
- 1 small chopped carrot
- 1 tbsp grated fresh ginger
- 30g crushed peanuts
- 30g wholegrain rice
- 3 tbsp soy sauce
- 2 tbsp honey
- 1 tbsp extra virgin olive oil
Instructions:
- Preheat the oven to 180 degrees celsius.
- Place the salmon fillets into the small foil parcels and drizzle a tbsp of soy sauce over each fillet.
- Once the oven is at temperature, place the fillets in the oven for 25 minutes.
- Cook the rice as per the instructions on the pack.
- Heat the olive oil in a frying pan and add the beans, broccoli, kale and carrots to the pan and fry for 5 minutes.
- While the vegetables are frying mix together the remaining soy sauce, honey and ginger and then add to the vegetables.
- Once the rice is cooked, create a bed of rice in a bowl, place the vegetables on top and then add the salmon on top of that.
- Sprinkle the crushed peanuts over the dish and serve.
