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DR. ARTHRITIS TIPS: JOINT HEALTHY RECIPES TO RING IN 2018
One holiday down, one more to go.
As 2017 winds to a close, you’re probably already thinking about what to do to celebrate the New Year—especially if you suffer from the pain and fatigue that comes with arthritis.
Quick tip: plan ahead. Take advantage of the fact that you still have a few days to plan a well thought out meal that not only indulges your taste buds (it’s the holidays after all), are easy to make, and keeps your joints healthy as well.
Here are some recipes that you could try. We’ve even taken note of the health benefits of each ingredient from each dish—
Whole Grain Mini Toasts with Herb and Garlic Yogurt Dip
1 pack whole grain mini toast (whole grains lower levels of C-reactive protein in blood associated with rheumatoid arthritis)
2 cups Greek yogurt (the probiotics are good for reducing inflammation)
1 bunch fresh chives, roughly chopped (reduces inflammation)
1 bunch fresh dill, roughly chopped (said to relieve arthritis pain)
2 cloves garlic, smashed (another anti-inflammatory ingredient)
Salt and pepper to taste
- Place yogurt, chives, dill in a mixer or food processer and pulse until herbs are mixed in well.
- Add garlic and continue to mix until mixture is smooth.
- Transfer mixture into a serving bowl and cover tightly with cling-wrap and refrigerate (mixture can hold up to 5 days).
- Serve with whole grain toasts.
Roasted Beef Tips with Balsamic-Bacon Brussels Sprouts
1 pound sirloin tip side steak (be sure to select a lean cut to prevent worsening your symptoms)
1 ½ tablespoon virgin olive oil (contains a natural compound called oleocanthal which cold prevent arthritis-related inflammation)
1 teaspoon kosher salt
1 teaspoon ground pepper
- Pat meat dry and place on a roasting pan.
- Rub olive oil on the meat and rub with salt and pepper.
- Let it sit at room temperature for 15 minutes.
- Roast beef for 40-50 minutes.
- Once cooked, slice into one-inch cubes.
1 pound Brussels sprouts, trim the ends and cut in half through the stem (helps fight inflammation)
4 slice of turkey bacon, diced (substituting traditional high fat pork bacon could reduce arthritic pain)
1 teaspoon olive oil
¼ teaspoon salt and black pepper
2 tablespoons balsamic vinegar
1/2 teaspoon honey (reduces joint inflammation)
- Set oven to 450 degrees.
- Roast turkey bacon in a baking dish for about 3-5 minutes.
- Remove dish from the oven and add sprouts, olive oil, salt and pepper.
- Roast for about 45-50 minutes. Be sure to stir every 15 minutes and bake until turkey bacon is crisp and sprouts are visibly browned.
- In a separate bowl, whisk balsamic vinegar and teaspoon together until mixed well.
- Drizzle mixture over Brussels sprouts and toss before serving.
Serve beef tips with a side of sprouts.
Apple and Raspberry Crumble
3 large cooking apples, sliced thinly (high in anethole, an anti-inflammatory compound helpful for people with arthritis)
½ cup raspberries
½ cup apple juice
1 cup rolled oats
1 tablespoon butter, softened (helps protect against degenerative arthritis)
1 tablespoon honey
1 teaspoon cinnamon
½ teaspoon cloves
- Set oven to 350 degrees.
- Arrange apple slices flat on a backing dish.
- Pour apple juice over.
- In a separate bowl, combine oats, raspberries, cinnamon and cloves.
- Add honey and continue mixing.
- Add butter and mix until distributed evenly.
- Place mixture on top of the apples.
- Bake for 45 minutes to an hour in the oven.
- Remove and let it set.