Healthy and delicious meal plan for arthritis sufferer

Just because you need to watch what you eat to avoid inflammation as an arthritis patient, that doesn’t mean you need to stop enjoying your food. Mouth watering options are available for breakfast, lunch and dinner. These recipes are simple and quick, which is perfect for arthritis sufferers who can’t function in the kitchen for long periods of time. The meals are also nutritious and feature ingredients that promote anti-inflammatory effects.

Breakfast
Gluten Free Cherry Pancakes

According to a publication by the Physicians Committee for Responsible Medicine (PRCM), wheat often sparks an inflammatory reaction for those with arthritis. That doesn’t mean that you have to stop enjoying pancakes! In the article, maple syrup is listed as one of the foods that almost never has an inflammatory effect on arthritis sufferers. Mix in cherries, which are natural anti inflammatories, and you have a recipe for a great kick start to your day.

Ingredients:
King Arthur Gluten Free Pancake Mix
2 large eggs
4 tablespoons vegetable oil
2 cups milk
Bing cherries (as many as you want)

Makes: 16 pancakes

Preheat your pancake griddle to 350 degrees.

Cut your Bing cherries in half and remove the seeds. Put them aside.

In a medium bowl, use a whisk to mix your eggs, oil and milk. Add in the 15 ounce mix. Stir until blended. The mixture may be slightly lumpy

Stir in your cherries gently. Then, using a 1/4 cup measuring cup, scoop the batter onto the griddle. Cook for one to two minutes, then flip and cook for another one to two minutes.

Lunch
Butternut squash may seem daunting when you have arthritis; however, you can buy it precut from many grocery stores, and you can even buy it frozen in the off season. This soup is nutritious for arthritis sufferers and tasty for all. Kale chips make the perfect companion, as their fibrous, leafy green goodness gets packed up in crispy, munchable chip form.

Ingredients:
1 tablespoon of olive oil
1 medium onion, chopped
2 cloves garlic, minced (buy pre-minced garlic for ease)
1/4 teaspoon allspice
1½ pounds pre-cut cubes butternut squash, fresh or frozen (about 4 cups)
4 cups low-sodium chicken broth or vegetable broth
1 tablespoon pure maple syrup
3/4 teaspoon salt

In a 6-quart stockpot, heat the olive oil, then brown the onions.

Add the garlic and allspice and cook for one more minute, stirring constantly.

Add the butternut squash, broth and salt. Turn up the heat and wait until it comes to a boil, then reduce the heat to medium-low and simmer about 15 minutes (5 minutes for frozen squash)

Take the soup off the heat and add in the maple syrup. Use an immersion blender to puree until the soup is smooth. You may also use your blender, working one cup at a time.

(Recipe courtesy of New Way RA: http://www.newwayra.com/living-with-ra/delicious-recipes/savory-butternut-squash-soup)

Kale Chips

1 head kale
Olive oil (4 tablespoons)
Kosher salt (to taste)

Preheat your oven to 350 degrees.

Wash the kale, then cut the leaves off of the stems. Lay them on a cookie sheet.

With your fingers, rub olive oil on each leaf. Sprinkle salt over the leaves (the less salt, the better)

Bake the kale for about 10 minutes, or until the edges are slightly brown, but not burnt.

Dinner:
Brown rice is on PRCM’s list of foods that generally have no inflammatory effect on arthritis, and it’s a great way to incorporate fiber into your diet. Salmon contains lots of good Omega-3 fatty acids, which are anti-inflammatory, and spinach is a leafy green that provides tons of vitamins and fiber — nutrition arthritis sufferers need.

2 cups brown rice
1 salmon fillet
1 tablespoon unsalted butter
1 teaspoon lemon juice
pinch of salt

Cook your brown rice according to the instructions on the package.

Preheat your oven to 375 degrees. Place your salmon on a baking sheet. Cut one tablespoon of butter into four small pieces and place them on top of the salmon. Sprinkle the salmon with the garlic, a pinch of salt and a squeeze of lemon juice

Bake for 20 minutes, or until the edges of the salmon turn brown.

Salad:
2 cups Spring mix lettuce
1 tablespoon olive oil
1/2 tablespoon low-sodium soy sauce
1/4 tablespoon sesame oil
1 dot of Sriracha

Mix together the ingredients in a small bowl, using a whisk or a fork. Pour over the greens and mix. Serve immediately.

One Response to Healthy and delicious meal plan for arthritis sufferer

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