Give Your Bones the Food They Need: Healthy Recipes for Arthritis Patients

Arthritis is an umbrella term that includes a variety of joint diseases that affect people of all races and ages. Did you know that it is one of the causes of disability in many countries? Although this disease is not an age-related disease, it generally affects older people more than younger people. Arthritis symptoms range from swelling to joint pain. Studies have shown that diet can help manage arthritis symptoms. However, it does not cure the disease.

That’s why Health shots asked Dr. Smriti Jhunjhunwala, BHMS, nutritionist, fitness expert, and founder of VitalSwasthya, to share recipes that can help alleviate arthritis symptoms.

Healthy Recipes for Arthritis Patients

Dr Jhunjhunwala says, “Give your bones the food they need and they will give you the strength you need.”

Here are some expert recipes that can help reduce and prevent arthritis and its complications:

1. Leek and spinach soup with mackerel

Preparation time: 30 minutes

Mackerel is an excellent fish for this dish, and lake trout is also very tasty. Substitute hard tofu for a vegetarian flavor. It contains at least thirteen different flavonoid compounds that act as antioxidants, which is why spinach is beneficial in soup. The vitamin K content in spinach is also very high.

Ingridients

• 6 cups (1.5 L) vegetables
• Chicken soup with 98 percent fat
• 2 cups (200 g) sliced ​​mushrooms
• 2 leeks, thinly sliced
• 1/2 teaspoon garlic, minced
• Canola oil spray
• 6 ounces (168 g) mackerel fillets (or firm tofu, diced)
• 1 tablespoon (9 g) seafood seasoning
• 2 cups (40 g) fresh spinach leaves

1. Boil the soup and add mushrooms, leeks and garlic. Reduce the heat and let the soup simmer for 15 minutes.

2. Meanwhile, spray a pan with canola oil and place it on medium-high
heat.

1. Sprinkle the fish fillets (or tofu) with seafood seasoning and fry them in a pan for 2 to 3 minutes on each side.

1. Remove from the heat, add to the soup and cook for another 5 minutes.

2. Two to 3 minutes before serving, add fresh spinach leaves and let them soften and wilt.

Nutritional analysis: Each serving contains 140 calories; 3 g of fat; 17 g of protein; 8 g net carbs; 3 g of dietary fiber; and 38 mg of cholesterol.

2. Granola with nuts

Preparation time: 30 minutes

Granola is a breakfast food that is easy to make at home and is a great source of fiber. This recipe contains a lot of nuts to increase the omega-3 content, which makes it very useful for arthritis. The best way to keep granola fresh in the fridge is in an airtight container.

Ingridients:

• 1/2 cup of water
• 1/4 cup (55 g) jaggery sugar
• 1/2 cup (170 g) honey
• 3/4 cup (165 g) omega-3 rich margarine, melted
• 1 teaspoon vanilla extract (optional)
• 7 cups (525 g) rolled oats
• 1/2 cup (60 g) ground flaxseed
• 1 cup (70 g) unsweetened flaked coconut
• 1/2 cup (112 g) sunflower seeds
• 1 cup (125 g) finely chopped walnuts
• 1/2 cup (62 g) almonds
• 1/2 cup (62 g) finely chopped pecans
• 1 cup (175 g) dried apricots, chopped
• 1/2 cup (75 g) chopped dates or prunes
• 1 cup (112 g) wheat germ
• 1/2 teaspoon of salt
• Preheat the oven to 350°F (180° (or gas mark 4)

1. Boil water in a pan, reduce the heat and add brown sugar, honey and margarine.

2. When the sugar dissolves, remove the mixture from the heat and add the vanilla extract.

3. In a large bowl, mix oats, flaxseed, coconut, sunflower seeds, walnuts, almonds, pecans and salt.

4. Pour the honey mixture over the oat mixture and mix well to coat everything
ingridients.

1. Line a 9 x 13 inch (22.5 x 32.5 cm) baking pan with parchment paper and cover evenly with the granola mixture.

2. Bake for 15 to 20 minutes on the middle rack of the oven, stirring often. Set
away to cool.

7. When the mixture has cooled, stir in the dried fruit and enjoy!
Yield: 28 servings, about 1/2 cup each

Nutritional analysis: Each serving contains 280 calories; 16 g of fat; 8 g of protein;
25 g of net carbohydrates; 5 g of dietary fiber; and 0 mg of cholesterol

3. Buckwheat noodles with peanut sauce

Preparation time: 20 minutes

Many people are surprised to learn that buckwheat is gluten-free. It is not wheat or grain, but a seed. If you are sensitive to gluten, read the label on the package carefully to make sure it does not contain wheat. Only buckwheat flour should be listed on the label, not any form of wheat.

Ingridients

• 1 package of buckwheat noodles
• Peanut sauce
• 1/4 cup coriander leaves
• 1/4 cup chopped peanuts
• 6 onions (young onions – white and green parts chopped)
• 1 teaspoon of salt
• 1 tablespoon of olive oil

4. Peanut sauce

• 1 cup light coconut milk
• ¼ cup creamy peanut butter
• ¼ cup freshly squeezed lime juice
• 3 cloves of garlic, chopped
• 2 tablespoons low-sodium soy sauce or gluten-free soy sauce
• grated fresh ginger

Process coconut milk, peanut butter, lime in a blender or food processor
juice, garlic, soy sauce and ginger until smooth. keep in tightly refrigerated
closed container up to 5 days.

1. Boil the buckwheat noodles in water, olive oil and salt – when they are cooked, drain the water.

2. In a large bowl, toss buckwheat noodles with peanut sauce to coat.

3. Garnish with cilantro, peanuts and capesanta.

Swap Tip: If you’re allergic to peanuts, replace the peanut butter (in the sauce) and peanuts with almond or cashew butter and chopped almonds and cashews.

Calories per serving: 388; Total fat: 18 g; Total carbohydrates: 51 g; Sugar: 4 g; Fiber: 8 g; Protein: 16 g; Sodium: 542 mg

5. Manhattan-style salmon soup

Preparation time: 10 minutes

Cooking time: 15 minutes

Manhattan soup or red soup is less commonly called. The bold flavor of the salmon pairs well with the tomatoes in this rich soup. Feel free to add your choice of vegetables – carrots, celery or whatever else you like. A little basil (¼ cup fresh chopped basil leaves) just before serving is also good.

Ingridients:

• ¼ cup extra virgin olive oil
• 1 red pepper, diced 1 pound skinless, boneless salmon, cut into ½-inch pieces
• 2 (28-ounce) cans crushed tomatoes, 1 drained and 1 undrained
• 6 cups unsalted chicken broth
• 2 cups diced (½ inch) sweet potatoes
• 1 teaspoon of onion powder
• ½ teaspoon of sea salt
• ¼ teaspoon freshly ground black pepper

1. Heat the olive oil in a large pot over medium-high heat until shimmering.

2. Add red pepper and salmon. Cook the fish and peppers, stirring occasionally, for about 5 minutes or until the fish is opaque.

3. Add sweet potatoes, tomatoes, chicken stock, onion powder, salt and pepper. Once boiling, reduce heat to medium. Cook for about 10 minutes, stirring occasionally, until the sweet potatoes are tender.

Ingredient Tip: Everyone has kitchen tongs, right? I know, probably not. But if you plan to eat a lot of fresh fish (and why wouldn’t you?), a pair of tweezers is invaluable for picking out bones from salmon and other fish. Any pair of tweezers will do, just make sure they are for kitchen use.

Calories per serving: 570; Total fat: 42; Total carbohydrates: 55 g; Sugar: 24 g; Fiber: 16 g; Protein: 41 g; Sodium: 1.249 mg.

6. Guacamole

Preparation time: 10 minutes

Avocado is a fantastic anti-inflammatory food because it is extremely creamy and has a healthy composition of fatty acids. Serve this guacamole with vegetables like sliced ​​jicama (yam) for dipping, or use it to top fish tacos or any other main dish.

Ingridients

• 2 avocados, peeled, pitted and diced
• ½ red onion, chopped
• 2 cloves of garlic, finely chopped
• lime juice
• 2 tablespoons chopped fresh cilantro leaves
• ½ teaspoon of sea salt

1. In a medium bowl, mix the avocado, red onion, garlic, lime juice, cilantro,
and salt.

1. Mash lightly with a fork to mix.

Ingredient tip: You can cut an avocado by cutting it in half lengthwise (through the poles) and scooping out the pit. Cut cubes into the meat with a sharp knife. Use a large spoon to scoop the flesh from the skin.

Calories per serving: 215; total fat: 20g; total carbohydrates: 11 g; sugar: 1 g; fiber: 7 g; protein: 2g; sodium: 243 mg

7. Burger with mushroom mayonnaise

For burger night, giant Portobello mushroom caps are a great and tasty substitute for meat. You can use whole wheat buns or gluten-free buns, or you can eat mushroom caps without the buns.

Ingridients

• Anti-inflammatory mayonnaise (1 cup)
• 4 portobello mushroom caps, stems, gills removed
• 4 slices of onion
• 4 slices of tomato
• 4 whole wheat hamburger buns

Anti-inflammatory mayonnaise (preparation time: 10 minutes)

Ingridients:

• 1 egg yolk
• 1 tablespoon of apple cider vinegar
• ½ teaspoon Dijon mustard
• a pinch of sea salt
• ¾ cup extra virgin olive oil

1. Mix the egg yolk, apple cider vinegar, mustard and salt in a blender or food processor.
2. Turn on the blender or food processor and remove the top nozzle during operation. To start carefully, drop by drop, drip olive oil. After about 15 drops, continue running the processor while gradually adding the oil in a thin stream to create an emulsion. You can adjust the amount of oil to adjust the thickness. The more oil you add, the thicker the mayonnaise will be. Store this in the fridge for up to 4 days in an airtight container.
3. Preheat oven to 400°F.
4. Coat the mushroom caps with olive oil and place them on a rimmed baking sheet. Bake until soft for 15 to 20 minutes.
5. Spread the buns with mayonnaise and cover them with tomato and onion slices.
6. Place the mushrooms on the buns in layers.

Calories per serving: 339; Total fat: 23; Total carbohydrates: 26 g; Sugar: 6 g; Fibre: 5g; Protein: 12 g; Sodium: 278 mg