arthritis comfort foods
TRANSCRIPT
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CONTENTS
WHAT HAPPENED TO THE FAMILY KITCHEN? ....................................................... 3
HOW DID COMFORT FOODS GET SO UNCOMFORTABLE?................................ 5
TRUE ARTHRITIS HEALING COMFORT FOODS ....................................................... 7
10 ARTHRITIS HEALING COMFORT FOOD TIPS ...................................................... 9
ARTHRITIS HEALING COMFORT RECIPES.............................................................. 12
ARTHRITIS HEALING BROTH FOR STRONG BONES ............................................ 25
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(1)
WHAT HAPPENED TO THE FAMILY KITCHEN?
DURING TIMES OF STRESS, many people cope by reaching for their favorite
comfort food. Sometimes these dishescarb-heavy casseroles, meatloaf with mashed
potatoes and gravy, lasagna or pastaare satisfying for their cheesy, creamy smoothness
or their simplicity and sense of back-to-basics.
Others are comforting for their sheer nostalgia. Many of us have fond memories
of Mom or Grandma spending all day in the kitchen, working hard to produce dish after
dish that would provide all-day sustenance and the reminder that we were loved and
taken care of.
Unfortunately, todays versions of these favorite foods dont include a warm
house filled with the aromas of a busy kitchen. Even worse, they are loaded with exactly
the ingredients that are putting an entire generation at risk for a host of debilitating healthconditions, from obesity and diabetes to cardiovascular disease and arthritis.
With their refined white flour, hydrogenated vegetable oils, excess fats, sugar, and
sodium, todays commercial comfort foods are a recipe for inflammation of the
arteries, organs, and joints, as well as the pain and degeneration that follow.
Some 50 million Americans currently suffer from some form of arthritis, coping
daily with inflamed, painful joints that restrict their daily activities. Many are overweight,
adding to the pressure on their sore hips and knees. Depression and stress usually
accompany chronic disease of any kind, and people suffering from the pain and
restriction of arthritis are not immune.
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But reaching for those comfort foods in their current supermarket incarnation
means more calories and weight gain, more inflammation of their joints, and more daily
pain.
Additionally, these foods fill you up with excess empty calories instead of the
healing natural fiber and phytonutrients of whole grains and fresh vegetables. Their
hidden sugars and excessive sodium stress out both your blood sugar level and your
blood pressure. Their high fat content poses a riskto your heart health. Whats so
comforting about that?
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(2)HOW DID COMFORT FOODS GET SO UNCOMFORTABLE?IN YET ANOTHER IRONIC TWIST of 21
stCentury industrial food production, most of
us have seen our favorite comfort foods transformed over time into convenience foods
that barely resemble the homemade version, except in some marketing departmentsphotographic vision.
Mashed potatoes that start as dried flakes in a box. Chicken pot pie thats ready to
eat after a few minutes in the microwave. Biscuits that only require you to whack a can
on the edge of the counter to release a sheet of magical dough, already perforated so each
one will bake perfectly.
.
The list goes on: Frozen lasagna without the simmering pot of sauce on the stove.
Brown-and-serve rolls without the rising, kneaded dough. Meatloaf sliced and plated
alongside a blob of reconstituted potatoes with a gelatinous sheath of gravy ready to
pour from a sealed plastic packet. Yuck!
On the surface, theres nothing wrong with having so many foods available at a
moments notice. The miracle of industrial food technology has been its ability to feed an
entire nation quickly and cheaply. The only thing lost, after all, is the time it used to take
to coax half a dozen raw potatoes into a creamy mound of hot, buttered goodness.
Also missing are the healing properties inherent in fresh, whole, natural
ingredients. Because these convenience foods have been processed, genetically-modified,
stabilized, artificially flavored, artificially colored, chemincally-enhanced, freeze-dried,
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reconstituted, concentrated, sweetened, and otherwise manipulated in a thousand different
ways in order to be available to you in your grocers freezer at all times and in myriad
permutations, sizes, and choices. No wonder these foods make your joints hurt so badly.
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TRUE ARTHRITIS HEALING COMFORT FOODS
WHAT IF YOU COULD ENJOY a warm, creamy casserole, a fragrant meatloaf, or a
satisfying bowl of that old stand-by, macaroni and cheese, withoutthe inflammatory
effects of commercial convenience foods?
Would the trade-off in preparation timelearning to cook real foods in order to
relieve your aching joints of their inflammation and the pressure of excess weightbe
worth it to you? It will probably come as a surprise to many that preparing these old-
fashioned family favorites isnt nearly as time consuming as you might think.
When created in advance, such as on a weekend afternoon, casseroles can wait in
the freezer until needed. Potatoes can be zapped in the microwave before mashing or
slicing. Canned refried beans are a fine choice for burritos and take only minutes to heat.
Tossing a bunch of vegetables in a steamer is a snap. A broiled filet of omega-3 fish will
halt your joint pain and infammation as well as arthritis prescription pain-killers.
When you cook your own arthritis comfort foods, you control the ingredients. No
more overdosing on sodium, which has taken the place of flavor in many processed
foods. You are in charge of adding just enough saltand other spices, many of which
have specific arthritis healing benefitsto enhance the already considerable naturalflavors.
No more pro-inflammatory trans fats and polyunsaturated vegetable oils. By using
real butter and low-fat milk (preferably organic from grass-fed cattle), you reap the
benefits of calcium, vitamins, and healthful fats that support everything from brain
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function to cartilage growth, while enjoying dairys unique ability to actually boost your
metabolism for weight loss. Oh, and you still get the warm, satisfying pleasure of the
rich, creamy foods like macncheese youve always craved.
No more excess caloriesand the inflammation and joint pain they lead tofrom
processed white flour in all those bread-based products. By using whole grain flours, or
gluten-free substitutes like brown rice flour, you actually add nutritious, healing benefits
to that chicken pot pie crust.
What about those added sweeteners, including sugar and high fructose corn syrup
(HFCS), which have found their way into all kinds of processed foods, from tomato sauce
to salad dressing? Once you re-learn what natural, savory foods really taste like, you willrealize the absurdity of adding unnecessary sweeteners to most foods.
Along the way, you also get to enjoy the satisfaction of filling up on natural fiber,
which keeps you from reaching for a snack an hour later. Fiber also helps your digestive
and elimination systems work in harmony to keep fats from solidifying in your arteries
and effectively move waste out of the body without clogging up the works.
Theres nothing comfortable about the new generation of prepared and processed
comfort foods. High in destructive fats, calories, and artificial ingredients, they add to
your arthritis discomfort by increasing inflammation as well as extra weight (which
means more pressure on those sore joints). But you can still enjoy those familiar old
favorites and derive satisfaction from every bite when you incorporate the Arthritis
Healing Comfort Foods into your daily routine.
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10 ARTHRITIS HEALING COMFORT FOOD TIPS
1. Preparation and planning. These are the keys to enjoying the nutritious benefits of
the Arthritis Healing Superfoods, especially when it comes to indulging in warm, creamy
comfort foods like mashed potatoes, macaroni and cheese, and meatloaf. Keep your
pantry well-stocked with the basic natural ingredients so you dont have to make a special
trip to the store when you want to satisfy a craving. Use quiet weekends or evenings to
prepare full-size casserole dishes in advance. You can also freeze it in a number of small
glass Pyrex containers or zip-style freezer baggies so that you only defrost what you
need.
2. Avoid temptation. Weve become a population of well-trained consumers who reach
forcomfort foods at the mere sight ofan appealing package or suggestive ad. Theshiny, colorful boxes and cans that pervade the supermarket aisles are designed to tempt
you into a buying and gorging frenzy. To avoid this temptation, stick to your shopping
list and stay on the outer aisles of the store, where the fresh produce and meat and fish
counters are. Avoid the freezer aisle as well as the rows filled with boxed products.
3. Keep your energy up. A healthful meal composed of Arthritis Healing Foods will
provide you with a full belly and sustained energy that will last several hours. Hit the
grocery store after youve eaten and you will find a surprising lack of desire to indulge in
pro-inflammatory artificial versions of your favorite foods, no matter how loudly they
call out to you from the shelves.
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4. Revisit your past. Dig up the recipes and cookbooks on which your mom,
grandmother, or other relatives used to rely. Think about what made those dishes so
special. Was it the combination of ingredients? Or was it just the way your mom would
smile when she came out of the kitchen with a luscious chicken pot pie in her hands? By
carefully substituting arthritis-friendly ingredients, like using whole grain or gluten-free
flour, butter for shortening, and low-fat milk for cream, you can reduce both your
inflammation and your weight while still enjoying your old favorites.
5. Set the scene. Often, its not so much the actual food as it is the ambience of the
setting that makes us feel so good. Yesteryears home cooking meant a kitchen redolent
with tantalizing aromas. There was no TV, radio, or video games for distraction at the
dinner table. Families sat together and shared stories of their day. Children were involved
in preparation and clean-up, which taught basic life skills while they contributed to the
familys sustenance. All these little details can easily be recreated today with a little
planning and determination. The result will be a renewed sense of comfort to accompany
your meal along with the rich memories and scents of your past.
6. Engage the men of the household. More men cook today than ever before, deriving
great pleasure from the creative outlet that cooking offers. If the sons, brothers, husband,
or male roommates in your household havent yet been bit by the cooking bug, preparing
rich and satisfying comfort foods is the best way to get them started.
7. Teach your children to cook. Nothing creates a sense of love and security in the
household like spending time with your children in the kitchen, teaching them the basics
of healthful cooking with natural, whole foods. Not only will they learn how to fend for
themselves once they leave home, this will give them a headstart on a path of health and
well-being by learning the many joys and benefits of natural home cooking early.
Besides, they may share your genetic tendency for arthritis. Getting them started on an
Arthritis Healing Diet can help them avoid joint problems entirely.
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ARTHRITIS HEALING COMFORT RECIPES
ENJOY THESE COMFORTING, delicious arthritis healing recipes and your joints will
thank you again and again. The well-known highly-effective combination of glucosamine
and chondroitin, a common supplement for people with joint pain, is abundant in many of
the dishes below due to our incredible Arthritis Healing Bone Broth. You can find the
recipe for this easy-to-make but highly effective natural pain-reliever in Chapter 6.
Joint-Pain-Away Asian Turkey Meatloaf
Serves: 810
Prep. Time: 1 hour, 15 minutes
Try something different tonight with this Asian-inspired version of a well known dinner.
You still get the succulent tomato-y sauce and the tender moist slices of meat with the
added arthritis healing benefits of ginger, chili paste, and sesame. Its a great way to getyour kids try new flavors with a dish that looks like a classic, but tastes like something
new.
INGREDIENTS:
3/4 cup quick-cooking oats
1/2 cup skim milk1 medium onion, diced
4 cloves garlic, minced
1 tablespoon ginger, minced2 pounds free-range turkey breast, ground
1/2 cup red bell pepper, diced
2 omega-3 eggs, beaten
2 teaspoons Worcestershire sauce
2 tablespoons organic ketchup1 tablespoon low sodium soy sauce
2 teaspoons chilipaste
2 teaspoons sesame oil
Sauce:
1 cup bone broth, or low-sodium chicken stock1 tablespoon low sodium soy sauce
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1 tablespoon ginger, minced
2 cloves garlic, minced
1 teaspoon sesame oil1 tablespoon honey
1 tablespoon organic ketchup
1 tablespoon Dijon mustard2 teaspoons chilipaste1 tablespoon whole wheat flour mixed with 2 tablespoons orange juice
Garnish:
1/4 cup green onions, sliced2 tablespoons sesame seeds
INSTRUCTIONS:
Preheat the oven to 350 F. In a small saucepan combine sauce ingredients except for
flour mixture and bring to a boil. Whisk in flour mixture and cook 3-4 minutes or untilthickened. In a small bowl, stir together the oats and milk. In a large bowl, combine theturkey, oat mixture, onion, garlic, ginger, bell pepper, eggs, Worcestershire sauce,
ketchup, soy, chili paste and sesame oil. Mix just until well combined. Transfer the
mixture to a 9 by 13-inch baking dish and shape into a loaf about 5 inches wide and 2 1/2
inches high. Pour the sauce over the meatloaf and bake for about 1 hour.Remove from theoven and let rest for 10 to 15 minutes. Sprinkle green onion and sesame seeds over the
top and slice.
TIPS AND NOTES:
Serve this entre with brown rice and steamed broccoli to add two more arthritis-healingingredients.
Bone-Building Bean and Turkey Bacon Soup with Chipotle Peppers
Serves: 1012
Prep. Time: 4 hours
Theres nothing like a spicy bean soup on a snowy winter day, and this smoky, flavor
packed version is sure to clear out your sinuses and fill your tummy. The addition of
fresh lime and cilantro at the end gives it a refreshing touch.
INGREDIENTS:
2 pounds dried pinto beans, washed
NUTRITION FACTS: Serving Size 229g, Calories 386, Total Fat 20.2g, Sat. Fat 4.7g,
Cholesterol 163mg, Sodium 514mg, Carbs 14.2g, Fiber 1.9g, Sugars 4.3g, Protein 35.9g
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1 pound turkey bacon, cut into small pieces
1 cup onion, diced
4 cloves garlic, minced6 chipotle peppers, diced
2 tablespoons adobo sauce
2 cups carrots, minced1 quart bone broth, or low-sodium chicken stock
Garnish:
2 limes, quartered
1 bunch fresh cilantro, chopped
INSTRUCTIONS:
Place the pinto beans into a large container and cover with several inches of cool water;let stand 4 hours. Drain and rinse. Place the turkey bacon in a large stock pot and cook
and stir over medium-high heat until evenly browned, about 10 minutes. Add the onion,garlic and carrots and cook for 5-7minutes. Add chipotles, adobo and broth and bring to aboil. Stir in the drained beans and simmer until the beans are tender, 3 to 4 hours. Garnish
with fresh lime and cilantro.
TIPS AND NOTES:
A great addition to this soup is a hearty green like mustard, collard or kale.
Pain-Busting Beef and Barley Soup with Cabbage
Serves: 6 -8
Prep. Time: 2 hours
This is a hearty, healthy soup that freezes well and is perfect for a day when you need a
little comforting. It will warm you from the inside out with tender meat, nutty barley and
a rich red wine broth.
INGREDIENTS:
1 pound grass-fed beefor bison stew meat, cut into 1/2 inch pieces1 tablespoon pure olive oil2 cups carrots, sliced
1 cup onion, diced
1 cup celery, sliced
2 cloves garlic, minced
NUTRITION FACTS: Serving Size 491g, Calories 348, Total Fat 3.1g, Sat. Fat 0.0g,
Cholesterol 25mg, Sodium 1396mg, Carbs 53.4g, Fiber 12.8g, Sugars 5.0g, Protein 25.5g
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3 cups cabbage, chopped
1 cup dry red wine
3 cups bone broth, or low-sodium chicken stock2 bay leaves
3/4 teaspoon dried thyme
1/3 cup uncooked medium pearl barley1/4 cup whole wheat flour1/3 cup cold water
1 tablespoon balsamic vinegar
Garnish:1/4 cup fresh parsley, chopped
INSTRUCTIONS:
Heat olive oil in a Dutch oven or large pot on high heat. Sear beef on all sides until dark
and crispy. Add the carrots, onion, celery and garlic; cook for 5 minutes. Add the wine,broth, bay leaves and thyme and scrape the bottom of the pot to get all the crispy bits intothe soup. Bring to a boil. Reduce heat; cover and simmer for 1 hour. Add barley and
cabbage; cover and simmer 45 minutes longer or until barley and meat are tender.
Combine flour and cold water until smooth. Gradually stir into pan. Bring to a boil; cook
and stir for 2 minutes or until thickened. Remove from the heat and discard bay leaves.Stir in balsamic vinegar and sprinkle each serving with fresh parsley.
TIPS AND NOTES:
Replace the cabbage with mushrooms or a hearty arthritis healing green such as kale or
collard. Make a big batch of this soup and freeze it in small batches so you can pop it inthe microwave for a quick healthy lunch.
Super-Selenium Beef and Mushroom Stroganoff
Serves: 46
Prep. Time: 30 minutes
A Scandinavian favorite that will stick to your ribs, satisfy your hunger and still help your
aching joints. This is a classic that everyone in the family will love. The earthy
mushroomsloaded with the free-radical-fighting mineral seleniumand meaty textures
are just what the doctor ordered.
NUTRITION FACTS: Serving Size 369g, Calories 290, Total Fat 7.7g, Sat. Fat 2.3g,
Cholesterol 67mg, Sodium 484mg, Carbs 21.2g, Fiber 4.5g, Sugars 4.8g, Protein 26.4g
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INGREDIENTS:
2 tablespoons whole wheat flour1/4 teaspoon salt
1/4 teaspoon pepper
3/4 lb grass-fed beeftenderloin or boneless sirloin steak, cut into 1/2 inch cubes1 1/2 cups bone broth, or low-sodium organic beef broth2 teaspoons pure olive oil
1 medium onion, sliced
3 cups mushrooms, sliced (button or crimini)
1/2 cup nonfat sour cream1/4 cup low-fat yogurt
4 cups brown rice or whole wheat noodles, cooked
INSTRUCTIONS:
In shallow dish, combine flour, salt and pepper; mix well. Add beef; toss to coat. Removebeef from bag; place on plate.In small bowl, combine broth and remaining flour mixturefrom bag; blend well. Set aside.Heat oil in large saut pan on high heat. Add beef and
sear on all sides until golden brown.Reduce heat to medium-high. Add onion; cook and
stir 2 minutes. Add mushrooms and garlic; cook 4 minutes stirring occasionally. Stir in
broth mixture; bring to a boil. Reduce heat; simmer 5-10 minutes to blend flavors.Remove skillet from heat; stir in sour cream and yogurt.Serve over noodles or rice.
TIPS AND NOTES:
Try this easy comforting dish with a side of sauted spinach or green salad. If you are
using a less tender cut of meat double the broth and simmer for 30-45 minutes until meatis tender.
Omega-3 Broccoli Tuna Casserole
Serves: 4
Prep. Time: 1 hour
Taking you back to the 1950s with a new take on an old favorite. No cream of mushroomsoup or canned peas in this recipe but it still will remind you of your grandmothersrecipes. Broccoli, tuna, and glucosamine-rich bone broth make a super healing version ofthis family favorite.
NUTRITION FACTS: Serving Size 254g, Calories 339, Total Fat 9.2g, Sat. Fat 3.4g,
Cholesterol 100mg, Sodium 358mg, Carbs 36.9g, Fiber 0.6g, Sugars 4.8g, Protein 26.4g
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INGREDIENTS:
1 tablespoon pure olive oil1/2 cup diced onion
1/2 cup diced celery
1 cup bone broth, or low-sodium fish or chicken stock1tablespoon whole wheat flour1/2 cup low-fat milk
2 cups broccoli, cut into small florets and blanched
1(6-ounce) can light tuna packed in water, drained
3/4 cup whole-wheat cracker crumbs1/2 cup parmesan cheese, grated
8 ounces whole wheat noodles, cooked al dente
INSTRUCTIONS:
Preheat oven to 400 F. In a large saucepan, saut onion and celery in the oliveoil until vegetables are barely soft, 3-4 minutes. In a small bowl whisk the flour into thebroth until smooth. Slowly add this to the vegetables, stirring constantly. Add the milk
and broccoli and bring to a simmer until sauce thickens. Turn off heat and gently fold
in tuna with liquid. Add cooked pasta noodles and toss to coat with sauce. Spray a
glass casserole dish with non stick cooking spray. Pour vegetable milk mixture intoprepared casserole and top with bread crumbs and cheese. Bake 30 to 40 minutes until
heated through and topping is lightly browned.
TIPS AND NOTES:
To blanch the broccoli, boil a large pot of water and cook for 2-3 minutes. Cool underrunning water and drain well. Add any veggies you like to this dish or for elegant
comfort, substitute canned salmon or crab for the tuna.
Butternut Squash, Lamb and Spinach Lasagna
Serves: 68
Prep. Time: 2 hours
Sweet creamy butternut squash is a perfect partner to creamy white sauce and iron-rich
spinach. The meaty lamb and pungent sage add the final touches to this complexly
flavored innovative take on this cheesy, creamy, Italian classic.
NUTRITION FACTS: Serving Size 273g, Calories 417, Total Fat 11.4g, Sat. Fat 2.5g,
Cholesterol 15mg, Sodium 428mg, Carbs 58.7g, Fiber 8.0g, Sugars 5.5g, Protein 20.9g
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INGREDIENTS:
Squash:1 large onion, chopped
1 tablespoon pure olive oil
3 lb butternut squash, peeled, seeded, and cut into 1/2-inch pieces1 clove garlic, minced1/4 cup water
4 teaspoons fresh sage, chopped
Lamb:1 lb ground organic lamb
1 lb fresh or frozen spinach
Sauce:2 cloves garlic, minced
3 tablespoons unsalted butter5 tablespoons whole wheat flour5 cups milk
1 bay leaf
Assembly:1 cups part skim mozzarella, coarsely grated
1 cup parmesan cheese, grated
1 cup low-fat ricotta cheese8 oz whole-wheat lasagna noodles, cooked al dente
INSTRUCTIONS:
Squash:Saut onion in pure olive oil (not extra virgin) in a deep 12-inch heavy skillet over
medium heat, stirring occasionally, until golden, about 10 minutes. Add squash, garlicand water and cook, stirring occasionally, until squash is just tender, about 15 minutes.
Remove from heat and stir in sage. Cool filling.
Lamb:
Saut the lamb on medium low heat until cooked through. Add spinach in the last 2-3
minutes and cook until wilted.
Sauce:Saut garlic in butter in a 3-quart heavy saucepan over low heat, stirring, 1 minute. Whisk
in flour and cook roux, whisking, 3 minutes. Add milk in a stream, whisking. Add bay
leaf and bring to a boil, whisking constantly, then reduce heat and simmer, whiskingoccasionally, 10 minutes.
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Lasagna:Preheat oven to 425F. Reserve cup mozzarella and cup parmesan and toss
remaining cheeses together. Spread 1/2 cup sauce in a 13- by 9- by 2-inch glass bakingdish (or other shallow 3-quart baking dish) and cover with a layer of pasta sheets. Spread
with 2/3 cup sauce, one third of squash filling and one third of lamb and spinach. Spread
with a thin layer of cheese mixture. Repeat layering 2 more times, beginning with pastasheets and ending with cheese. Top with remaining pasta sheets, remaining sauce andreserved parmesan and mozzarella. Bake for 30-45 minutes. Cover with foil if the top
gets too brown. Let lasagna stand 15 to 20 minutes before serving.
TIPS AND NOTES:
Substitute ground chicken, turkey, or lean beef for the lamb. Try adding mushrooms or
roasted peppers as well.
Cartilage-Cooling Chicken Fried Steak with Mushroom Rosemary Gravy
Serves: 4
Prep. Time: 30 minutes
Who would have thought you could have a chicken fried steak that wouldnt clog your
arteries or inflame your joints? With egg whites, omega-3-rich grass-fed meat and savoryrosemary, this healthier version of this favorite dinner will be at your table.
INGREDIENTS:
Meat:
1/2 cup whole-wheat flour, divided in half
2 large omega-3 egg whites, lightly beaten
1/4 cup cornmeal1/4 cup plus 1 tablespoon cornstarch, divided
1 teaspoon paprika
1 pound grass-fed beefor bison cube steak, cut into 4 portions2 tablespoons pure olive oil
Gravy:
1 tablespoon butter cup onion, diced
2 cups mushrooms, sliced (button or crimini)
1 stalkrosemary2 cups bone broth, or low-sodium beef broth
1 tablespoon water
NUTRITION FACTS: Serving Size 464g, Calories 351, Total Fat 13.7g, Sat. Fat 6.5g,
Cholesterol 75mg, Sodium 189mg, Carbs 34.7g, Fiber 5.2g, Sugars 12.3g, Protein 25.1g
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1/4 cup 2 % milk
INSTRUCTIONS:
Preheat oven to 350 F. Coat a baking sheet with cooking spray. Place 1/4 cup flour on a
large plate and egg whites in a shallow dish. Whisk cornmeal, remaining flour, 1/4 cupcornstarch and paprika in another shallow dish. Dredge the steak in the flour, shaking offexcess; dip in the egg whites, then dredge in the cornmeal mixture. Heat 1 tablespoon oil
in a large nonstick skillet over medium-high heat. Reduce heat to medium and add 2
pieces of the steak; cook until browned on each side, turning once, 3 to 5 minutes total.
Transfer the steak to the prepared baking sheet and repeat with the remaining 1tablespoon oil and 2 pieces of steak. Transfer the baking sheet to the oven and bake until
cooked through, about 10 minutes. While the meat is baking heat the butter on medium
heat and saut the onion and mushrooms for 4-5minutes. Add broth and rosemary to the
pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 1/2cups, 3 to 5 minutes. Add milk and remove rosemary stalk. Whisk water and the
remaining 1 tablespoon cornstarch until smooth. Whisk the cornstarch mixture into thegravy and cook, stirring, until thickened, 1 to 2 minutes. Serve steak with gravy pouredover all.
TIPS AND NOTES:
Serve this with a steamed arthritis-healing vegetable like spinach or broccoli. Add a small
serving of brown rice for a hearty dinner. Add a poached egg for a super robust
breakfastif youre getting lots of exercise.
Shrimp, Spinach, and Goat Cheese Pizza with Piquillo Pepper Sauce
Serves: 8
Prep. Time: 45 minutes
Youll never want a plain old pepperoni pizza again after trying this kicked up version of
the original favorite. Your kids will love it, the neighbors will think youre a gourmetcook, and youll be controlling your arthritis to boot. It doesnt get much better than that.
INGREDIENTS:
Crust:2 c. whole-wheat flour
1 pkg. or 1 tbsp. active dry yeast
3/4 tsp. salt
1 c. warm water
NUTRITION FACTS: Serving Size 351g, Calories 442, Total Fat 17.8g, Sat. Fat 5.8g,
Cholesterol 110mg, Sodium 517mg, Carbs 28.1g, Fiber 1.5g, Sugars 2.2g, Protein 40.5g
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1 tbsp. olive oil
1 tsp. honey
Sauce:
1 (6oz) jar piquillo or jalapeo peppers, with juice
1 teaspoon pure olive oil1 clove garlic, crushed1 teaspoon red chili flakes
1 teaspoon honey
1 teaspoon lemon juice
Toppings:
1 tablespoon pure olive oil
1 pound fresh spinach
3/4 pound shrimp, peeled, deveined and cut into 1 inch pieces3 cloves garlic, minced
1/2 cup onion, diced1/2 cup parmesan cheese1/2 cup goat cheese
1/2 cup part-skim mozzarella cheese
Garnish:1/2 cup fresh basil, chiffonade
INSTRUCTIONS:
Crust:
Pour flour into a large mixing bowl. Add yeast and salt. Mix well. Add water, oil andhoney; mix well. Cover with a moist cloth and place in a warm spot for 10 minutes to
rise. Punch down and press into a greased 14 inch pizza pan or a 10 inch pan for a thicker
crust.
Sauce:
Combine all ingredients in a food processor and blend until smooth. If too thick add a
few teaspoon of water.
Topping:
In a large saut pan heat the olive oil on medium high heat.Add the shrimp and onion and
cook for 2-3 minutes; stirring often. Add the garlic and spinach and cook for 2-3 minutesmore; stirring constantly.
Assembly:
Spread the sauce over the crust and spread topping next. Sprinkle cheeses evenly overeverything. Bake at 425 F for 15 to 20 minutes or until crust is golden brown and
cheese is melted. Garnish with the fresh basil and serve.
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TIPS AND NOTES:
Substitute the chicken for the shrimp if you orthe kids dont like seafood. Mushroomsare also a great addition to this pizza pie.
Arthritis-Soothing Swedish Meatballs
Serves: 6
Prep. Time: 30 minutes
These savory meatballs are great over brown rice, wheat pasta, or on a whole grain roll.
Theyll take you back to a simpler time while still fighting your arthritis and tingling your
taste buds.
INGREDIENTS:
1/2 lb ground turkey1/2 pound lean ground beef or bison
3/4 cup whole wheat bread crumbs, soaked in 1/2 cup milk
1 omega-3 egg
1 small onion, minced1/4 teaspoon ground allspice
1/4 teaspoon ground nutmeg
1/4 teaspoon cardamom1/4 teaspoon coriander
2-4 tablespoons butter
1 1/2 tablespoons whole-wheat flour
1 1/2 cup arthritis bone broth, or low-sodium chicken broth1/2 cup sour cream
1/2 cup low fat yogurt
INSTRUCTIONS:
Combine the first 8 ingredients. Form the mixture into 1-inch balls. Place 3/4 of the
butter in a skillet over medium-high heat. Brown the meatballs for about 10 minutes.Remove them and most of the fat. Stir the flour and the remaining butter into the pan.
Add the broth. Simmer until it thickens, about 2 minutes. Strain it with a sieve to remove
clumps. Return it to the pan. Reduce heat to low; stir in the sour cream and yogurt.Return the meatballs to the pan for 1 minute.
NUTRITION FACTS: Serving Size 197g, Calories 324, Total Fat 13.3g, Sat. Fat 5.9g,
Cholesterol 108mg, Sodium 536mg, Carbs 31.4g, Fiber 3.0g, Sugars 3.1g, Protein 20g
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TIPS & NOTES:
The healing key to eating a rich dish like comforting meatballs is to just eat one or twoalong with a heaping serving of green salad or steamed veggies. And then take a nice
after-dinner walk.
Joint-Warming Turkey Roulade with Corn Stuffing and Mole Sauce
Serves: 68
Prep. Time: 2 hours
A traditional comfort food of Mexico, this is just one version of a million types ofmoles
and most have as many as 10 arthritis-healing ingredients! The preparation mightseem intimidating but once youve got it down it will become a staple in your house
especially when you tell the kids its made with chocolate. As soon as you bite into thesucculent spicy sauce and creamy goat cheese filling youll know the extra effort was
worth it. To make it easier on yourself double or triple the batch of sauce and freeze it for
next time. It tastes amazing over chicken, beef, or veggies!
Turkey:
4 (6-8oz) skinless free-range turkey breasts
1 cup corn kernels, thawed and drained1/4 cup onion, diced
2 cloves garlic, minced4 tablespoons goat cheese, softened
1/4 cup red bell pepper, diced1 tablespoon cilantro, chopped
Brazil Nut Mole Sauce:
1/4 cup pure olive oil4 blue corn tortillas
2 ancho chiles, seeded and stemmed2 New Mexico chiles, seeded and stemmed
1 pasilla chile, seeded and stemmed
1/2 medium red onion, coarsely chopped1/2 head roasted garlic, cloves separated and peeled
1/2 cup Brazil nuts, crushed
4 cups bone broth, or low-sodium chicken broth
4 plum tomatoes, peeled, cored and chopped1/4 cup golden raisins
1/2 ounce unsweetened dark chocolate2 tablespoons maple syrup
NUTRITION FACTS: Serving Size 209g, Calories 328, Total Fat 19.2g, Sat. Fat 9.1g,
Cholesterol 132mg, Sodium 403mg, Carbs 10.4g, Fiber 1.3g, Sugars 2.2g, Protein 27.3g
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1/2 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1 lime, juiced
Garnish:
2 limes, quartered1/2 cup cilantro, chopped
INSTRUCTIONS:
Sauce:In a large frying pan over medium heat, heat the oil and lightly fry the tortillas and all the
chiles until crisp. Remove with tongs and place in a food processor or blender. Add the
onion and garlic to the oil and fry until browned, about 2 minutes; add to the processor.
Pour out all but 2 tablespoons of the oil (reserve) and toast the nuts until golden brown.Add to the processor. Add 1 cup of broth to the processor and process the tortillas, chiles,
onion, garlic and nuts to a puree, adding more stock if needed. Pour the puree into amedium saucepan and add the remaining stock, the tomatoes and raisins. Bring to a boilover medium-high heat; reduce the heat to medium and simmer 1 hour, stirring
frequently.
Turkey:Preheat the oven to 375 F. While the sauce is cooking combine the corn, onion, garlic,
red pepper, goat cheese and cilantro in a bowl and mix. Butterfly the turkey breasts, wrap
in plastic wrap and pound with a meat tenderizer or rolling pin until inch thick. Lay flaton a cutting board. Divide the filling and lay evenly across the middle of each breast.
Roll as you would a cigar, tucking the ends in and under. Lay seam side down in a
shallow casserole dish. Add the chocolate, maple syrup, cinnamon, cloves and lime juiceto the sauce and stir until chocolate is dissolved. Pour the sauce over the turkey breasts
and cook for 30-35 minutes or until meat is cooked through. Serve with lime wedges and
chopped cilantro.
TIPS AND NOTES:
To butterfly the turkey lay the breast flat on a cutting board and lay your hand flat on top.Cut horizontally through the middle of the breast about three quarters of the way through;
open and lay flat to tenderize. Dont worry if its not perfectly even. You can pound out
thicker areas a bit more and leave the thin parts alone. You dont want a hole in the meat
so dont hit too hard!NUTRITION FACTS: Serving Size 308g, Calories 335, Total Fat 16.4g, Sat. Fat 3.7g,
Cholesterol 51mg, Sodium 1355mg, Carbs 27.2g, Fiber 3.9g, Sugars 13.8g, Protein 22.7g
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ARTHRITIS HEALING BROTH FOR STRONG BONES
OUR SIMPLE ARTHRITIS-FIGHTING BROTH is made with meat and fish bones and
loaded with healing nutrientsincluding collagen, hyaluronic acid, chondroitin sulfate,
glycosaminoglycans (GAGs), glycine, proline (which helps create collagen), and sulfur
compounds. These are all necessary for the creation and repair of damaged joint cartilage.
Its unbelievably easy to create an Arthritis Healing Bone Broth:
1. Save any bones left after you roast a chicken or prepare bone-in meats. Keep the skin
and any meat attached, and save your eggshells, too. Some people like to collect bone and
meat bits in a pot in the fridge until they have enough to start a broth. You wont need
very much. When ready, just boil two quarts of water, turn the heat way down, and add
your bits.
2. Simmer these humble scraps on a back burner or in a slow cooker. Skim off any froth
that rises to the surface. Remember: the longer they simmer, the more healing they
become.
3. Use in any recipe that calls for low-sodium chicken, fish, or beef broth. Store any
leftover broth in the fridge or freezer.