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 this quick and simple paprika salmon bowl. It’s perfect for a quick, healthy dinner or ideal for a pre-made lunch.
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.
Paprika contains the compound capsaicin which some studies have found can help reduce inflammation. It is believed it does this by binding to receptors in nerve cells to ease inflammation and pain.
Avocados are rich in anti-inflammatory monounsaturated fat as well as being rich in vitamin E which has anti-inflammatory properties. It’s also rich in fibre – and despite it being high in calories, studies have shown regular avocado eaters actually weigh less than non-avocado eaters.
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.
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.
Honey has been used for thousands of years due to its medicinal properties. Honey contains flavonoids and polyphenols, two compounds which studies have shown to treat inflammation. So you don’t need to worry so much about having something a little sweet in your arthritis diet – but everything in moderation, of course.
Serves: 2 Prep + Cook Time: 30 mins Max.
Ingredients:
- 2 salmon fillets, diced
- 2 tsp paprika (one for salmon, one for dressing)
- 1 sliced avocado
- ½ tbsp of extra virgin olive oil
- 1 carrot, peeled into ribbons
- 1 tbsp honey
- 1 tsp chilli powder
- 1 tsp garlic powder
- 1 small cucumber – about the length of a pen – peeled into ribbons
- 1 red pepper sliced into strips
- 60g white rice
- Pinch of salt
- 50g of greek yoghurt
- Pinch of sesame seeds
- Juice and zest of 1 lime
Instructions:
- Boil the rice as per the instructions on the packet.
- While the rice is cooking, place the chopped salmon into a bowl with 1 tsp of paprika, garlic powder, chilli powder and pinch of salt. Mix together until the salmon is evenly coated.
- Add a splash of oil to a pan and fry the salmon for 8-10 minutes on a medium heat. Remember to keep turning the salmon so it cooks evenly and doesn’t burn.
- Mix the lime juice with 1 tsp of paprika and greek yoghurt in a small bowl and set aside.
- Once the salmon is cooked, drizzle the honey over the salmon and fry for 2 more minutes, ensuring the salmon is fully coated in the honey.
- Place the rice in a bowl, place the salmon on top, scatter the vegetables and garnish with the sesame seeds and dressing.
