Recipes for Osteoarthritis Sufferers
How Recipes for Osteoarthritis Sufferers Bring Relief
When symptoms are at their worse, osteoarthritis can bring severe pain and loss of mobility that make many routine life tasks difficult or even impossible. Fortunately, there are things a person can do to manage the condition and minimize both the frequency and intensity of flare-ups. Staying active and maintaining a healthy weight to reduce stress on joints are both helpful in this regard.
In addition, certain foods can help. Inflammation is a key component of osteoarthritis flare-ups, and various dishes, including ones containing cherries, turmeric, and papaya, combat inflammation.
Here, then, are two recipes to get you started on an osteoarthritis diet.
Osteoarthritis Recipe #1: Zucchini Boats
Peeling fruits and vegetables can aggravate the pain in an osteoarthritis sufferer’s hands. But peeling them is often counterproductive anyway because the peels provide nutrients and antioxidants. Your arthritis diet should contain fruits and vegetables with peels that contain a lot of fiber, which nourishes beneficial bacteria in the digestive tract. Good choices include sweet potatoes, carrots, and anything with a purple or red peel like eggplant or apples. They contain abundant antioxidants and phytonutrients like anthocyanin to support a strong immune system.
Just make sure to wash fruits and vegetables with water and a brush to get rid of dirt and pesticide residue and you’ll be ready to go with healthy recipes like this one. It provides plenty of vitamins C and K, both of which are antioxidants.
3 medium zucchinis
6 ounces tomato paste
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried cilantro
1/8 cup chopped basil
¼ cup diced tomatoes
1/8 cup chopped green onions
½ diced jalapeno (with seeds removed)
1 tablespoon crushed red pepper
½ cup Italian bread crumbs
Boil zucchinis for 10 minutes, then slice lengthwise and scoop flesh into a bowl, leaving ¼-inch-thick “boats.” In a separate bowl combine tomato paste, garlic and onion powders, dried cilantro and chopped basil. Mix zucchini pulp with diced tomatoes, chopped green onions, diced jalapeno, crushed red pepper, Italian breadcrumbs, and salt and pepper to taste. Coat zucchini boats with tomato paste blend, fill with vegetable mixture, and sprinkle with mozzarella. Bake at 350 degrees F for 10 minutes.
Osteoarthritis Recipe #2: Weekday Huevos Rancheros
Eggs are a rich source of B vitamins and antioxidants. They also tend to make you feel full, an advantage if, like any osteoarthritis sufferers, you’re trying to lose weight. Here’s an easy-to-prepare recipe that serves two and is likely to become a staple of your arthritis diet.
2 corn tortillas
1 15 ounce can black bans
1/2 teaspoon ground cumin
2 Tablespoons grated cheese
In a small pan or the microwave, heat the black beans with their juice, the cumin, and the salsa. Cook the eggs however you prefer, and lightly toast the corn tortillas. Top each tortilla with half the beans, 1 egg, 1 tablespoon of cheese, and a little more salsa if you want.