Try these six delicious, inflammation-busting recipes
Finding ways to eat the right types of foods in a healthy but delicious way can be a challenge. We’ve developed a few Rheumatoid Arthritis recipes that should give you a boost in Omega-3s and antioxidants. Let us know how they taste in the comments below.
Rheumatoid Arthritis Recipe #1
Salmon Sushi Rolls (RA Recipe)
- 5 sheets nori (dried seaweed)
- 4 oz sushi-grade salmon cut into 1/4 by 1/2 by 3-inch strips
- 1 hot house cucumber julienne
- 1 carrot peeled and julienne
- 1/2 avocado thinly sliced
- pickled ginger
- 5 cups short-grain sushi rice, glutinous rice, or “sweet rice”
- 6 cups water
- 1/2 cup rice vinegar
- 2 Tbsp sugar
- 1 tsp salt
Preparing the Sushi Rice
- Place the uncooked rice in a mixing bowl, and add a couple inches of water (room temperature). Cover and soak for 6 hours (or approx. 2 hours, if the water is around 100°).
- Next, rinse the rice briefly in cold water while stirring briskly. Drain the rice completely.
- Place the rice and the 6 cups of water in a medium sized saucepan and cover it with a tight-fitting lid. Bring the water to a boil over medium heat.
- Allow the water to boil for 3 minutes and then reduce the heat to low and continue cooking 15 minutes without removing the lid.
- Remove the rice from the heat and remove the lid (the water should no longer be visible).
- Using a spatula or rice paddle, spread the rice evenly on a well-greased cookie sheet.
- Sprinkle the rice with the vinegar, sugar, and salt while mixing with a spatula or rice paddle until the rice reaches body temperature.
- Importantly, keep the rice covered with damp paper towels or napkin until the rice is ready to use (continue onto the directions).
- Place a nori sheet lengthwise on a bamboo rolling mat, shiny-side down. Position the sheet about 1-inch from the edge of the mat, closest to you, and leave some of the bamboo mat exposed on either side of the nori sheet.
- Next, wet your hands in cool water and take a handful of sushi rice. Place the rice in the center of the nori and use your fingers to spread the rice evenly over the nori. Be sure to leave a 3/4-inch strip of nori uncovered on the far side.
- Place salmon strips and some julienne vegetables, cucumber and avocado along the center of the rice.
- Be careful not to overfill the nori. Place your fingertips over the fillings to hold them in place.
- Use your thumbs to lift up the edge of the bamboo rolling mat closest to you. Begin rolling the mat away from you, while applying pressure to the fillings to keep the roll firm. Roll the mat over slowly until it covers the rice and the near and far sides of rice join, still leaving the 3/4-inch strip of nori, rice-free, exposed. While holding the bamboo mat in position, apply pressure to the roll with your fingers to make the roll firm.
- Finally, slice the roll in half, then cut both rolls twice to make 6 equal-sized pieces.
RA Recipe #2
Leek, Asparagus & Herb Soup
- 1 Tbsp olive oil extra-virgin
- 2 medium leaks trimmed, washed and finely chopped
- 2 cloves garlic minced
- 1/2 lb new potatoes scrubbed and diced
- 2 cups chicken or vegetable broth reduced-sodium
- 1 lb fresh asparagus trimmed and cut into 1/2-inch pieces
- 2/3 cup snow peas or sugar snap peas stemmed and cut into 1/2-inch dice
- 3 Tbsp fresh chives chopped, divided
- 2 Tbsp fresh flat-leaf parsley chopped
- 1 Tbsp fresh dill chopped
- 2 tsp fresh chervil chopped, plus sprigs for garnish
- 2 cups 1% milk
- 1 Tbsp lemon juice
- 1/4 tsp salt or to taste
- freshly ground pepper to taste
- 1/3 cup low-fat plain yogurt for garnish
- Heat oil in a large saucepan over medium-low heat. Add leeks and cook, stirring often, until softened but not browned, about 5 minutes. Next, add garlic and cook, stirring, for 1 minute.
- Add potatoes and broth; bring to a simmer over medium-high heat. Cover and reduce heat to medium-low. Simmer, stirring occasionally, until the potatoes are tender, 10-15 minutes.
- Increase heat to medium-high and stir in asparagus and peas; simmer, covered, stirring 2 or 3 times, until just tender, 3-4 minutes. Remove from heat; stir in 1 tablespoon chives, parsley, dill and chopped chervil (or parsley). Transfer the soup to a blender and blend until smooth. (Use caution when pureeing hot liquids.)
- Return the soup to the pan. Add milk and bring to just below a simmer, stirring, over medium heat. Stir in lemon juice, salt, and pepper. Ladle into soup bowls. Lastly, garnish each serving with a dollop of yogurt, a sprinkling of the remaining chopped chives and a sprig of chervil (or parsley).
Rheumatoid Arthritis Recipe #3
Ginger Apple Muffins
- 2 cups all-purpose flour
- 1 cup sugar or sugar substitute granules
- 1 Tbsp baking powder
- 1/2 tsp salt
- 1 tsp ground cinnamon
- 1 tsp ground ginger
- 3/4 cup unsweetened almond milk
- 1 cup apple shredded
- 1/2 cup ripe banana mashed
- 1 Tbsp apple cider vinegar
- 1/2 cup crystallized ginger finely chopped
- Preheat oven to 400°F. Lightly grease a 12 cup muffin pan or use paper liners.
- In a medium-sized bowl, whisk together first six ingredients.
- Separately, in a large bowl, combine milk and next four ingredients. Stir in flour mixture just until incorporated. Fill each muffin cup 2/3 full.
- Bake at 400°F for 15 to 20 minutes or until a toothpick inserted into the center comes out clean.
RA Recipe #4
Sesame Scallops With Pistachio Brown Rice
- 3/4 cup brown rice
- 1 Tbsp apple cider vinegar
- 2 tsp honey
- 2 tsp soy
- 1 tsp ginger
- 1 1/2 tsp dark sesame oil
- 1 roasted red pepper chopped
- 1/3 cup pistachios chopped
- 2 tsp sesame seeds
- 12 large sea scallops
- salt and pepper to taste
- 1 Tbsp vegetable oil
- 2 cups romain lettuce or radicchio packed
- Cook 3/4 cup brown rice according to package directions, omitting salt. Whisk 1 tbsp apple cider vinegar with 2 tsp honey, 2 tsp soy, 1tsp ginger and 1 1/2 tsp dark sesame oil in a large bowl. When rice is cooked, let cool about 5 min. Stir rice along with 1 chopped roasted red pepper into vinegar mixture until combined. Stir in 1/3 cup chopped pistachios.
- Toast 2 tsp sesame seeds in a large nonstick frying pan over medium-low. Transfer to a bowl. Pat 12 large sea scallops dry with paper towels, then lightly season with salt and pepper. Heat same non-stick frying pan over medium-high. Add 1 tbsp vegetable oil, then scallops. Cook until dark golden, about 2 min per side.
- Arrange baby romaine or radicchio on 4 plates. Top with rice and scallops, then lastly, sprinkle with toasted sesame seeds.
Rheumatoid Arthritis Recipe #5
Spice Encrusted Pork
- 1/3 cup vegetable oil
- 1 Tbsp cumin seeds
- 4 Tbsp fresh garlic (about 4-6 cloves) minced
- 1 large onion finely chopped
- 4 lbs boneless pork loin or shoulder picnic roast
- 2 Tbsp fresh ginger finely grated
- 2 large tomatoes finely chopped
- 1 tsp turmeric
- 3/4 to 1 tsp cayenne
- 4 1/2 tsp garam masala
- 2 Tbsp brown sugar
- salt to taste
- First, heat oil in a large wide saucepan or pasta pot set over medium heat, 1 min.
- Next, add cumin seeds. Let them sizzle 1 min.
- Add garlic and onion. Stir frequently.
- Reduce heat to medium-low. Continue cooking, stirring often, until onion is light brown, which may take 12 to 15 min.Meanwhile, trim any excess fat from loin, then cut pork into 2-in. (5-cm) pieces.
- When onions are light brown, add ginger. Saute for 2 min.
- Stir in tomatoes, turmeric, cayenne, garam masala and 1 tsp (5 mL) salt. Increase heat to medium.
- Cover and simmer to develop flavor, stirring occasionally, 5 min.
- Add pork. Stir until evenly coated. Cover and reduce heat to medium-low.
- Let simmer, stirring every 15 min until pork is as tender as you like, though it should cook for approx. 1 hour and 45 minutes.
- Stir in 1 tbsp (15 mL) brown sugar. Taste and add remaining salt and sugar, if you wish.
- Finally, serve with sauteed leafy greens (such as spinach or kale) and whole grain rolls.If you don’t serve it immediately, the pork will keep well, covered and refrigerated, up to 3 days, or in the freezer for 1 month.
RA Recipe #6
Pan-Seared Fish with Saffron and Pine Nut Cauliflower
- 4 mild, white fish fillets such as cod
- 1/2 tsp garlic
- salt and pepper to taste
- 2 oz golden raisins
- 1/2 tsp saffron threads
- 1 small head of cauliflower broken into florets
- olive oil
- 1 large red onion finely sliced
- 2 garlic cloves finely sliced
- 2 Tbsp pine nuts toasted
- 1 oz butter
- 2 Tbsp red wine vinegar
- 1 handful parsley leaves roughly chopped
- Cover the raisins in warm water and leave to soak until they plump up; also cover the saffron threads with 4 tbsp boiling water.
- Bring a pan of salted water to the boil and add the cauliflower. Return to the boil for two minutes, then drain into a colander and leave to steam-dry.
- Heat up a couple of splashes of oil in a large pan. Gently fry the onion and garlic with a pinch of salt until the onion becomes soft and sweet, about 10 minutes.
- Drain the raisins, then stir them into the pan along with the cauliflower, saffron water, pine nuts, butter and vinegar. Stir well and check the seasoning.
- While the mixture is cooking, after approx. 10 minutes, prepare the fish. Next, add a few splashes of oil to another pan.
- Season the fish fillets with garlic, salt and pepper, sear and then pan fry until done.
- Lastly, top fish and cauliflower with chopped parsley before serving.
To make these Rheumatoid Arthritis recipes even more effective, they should be incorporated into a healthy lifestyle. This should include exercise and diet management which have been approved and are monitored by your doctor.
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