Diet For a Pain-Free Life
Pain Free Recipes
Making the right choices in what we eat is a major concern for most Americans. Whether you are a vegetarian, or a meat eater who wants to eliminate meat in your diet, the following Pain-Free Recipes will help keep your joints strong and pain-free. All recipes are low in fat and calories, and high in healing nutrients. New recipes will be added weekly.
Preparing meals is a time-consuming task for any cook. For the nearly 43-million Americans with arthritis, cooking can also be painful. When joints are stiff and sore, meal preparation can be one of the most physically demanding of all household chores. Your physician, physical therapist or occupational therapist may have more suggestions as to how you can protect your joints while doing daily living tasks.
New Pain-Free Recipes By Chef Virginia
DINNER
Asparagus Walnut Mushroom Salad *
Combine asparagus, mushrooms and radishes in a large bowl.
Toss salad gently.
In a small bowl, whisk together lemon juice and mustard. Add oil in a stream,
whisking, and whisk until emulsified. Drizzle dressing over asparagus salad and
toss gently. Grind fresh pepper over salad and salt to taste.
With a vegetable peeler, shave the Parmesan into curls over salad and top with
walnuts.
Makes 6 servings
Black-eyed-peas Curry Bake *
Ingredients
4 onions, chopped
3 carrots, sliced thin
1 tablespoon olive oil
1 bell pepper, sliced thin
2 Tablespoons curry powder
1/4 cup vegetable broth
1 16-oz. can black-eyed peas, rinsed and drained
Directions In a large skillet, add the olive oil and sauté the onions, carrots and peppers Stir in the curry power, dash of salt and fresh ground pepper to taste. and add the broth to prevent the vegetables from sticking. Pour the black-eyed peas on top; toss and serve when the black-eyed peas have been heated through. This dish is good with rice, or by itself.
Hint: Black eyed-peas are a great source of fiber, calcium folate and vitamin A. For a mere
With only 160 calories per 3/4 cup, this dish is packed with good nutrition.
Ingredients
16 ounces fish filets
Spices:
1/2 tsp salt
1/4 tsp fresh grated ginger
1/2 tsp cumin powder
1/2 tsp black pepper
3 garlic cloves, chopped
1-1/2 tsp lemon juice
Directions
Coat fish with all ingredients except lemon juice. Cover and marinate for one hour in the refrigerator. Coat a baking dish with nonstick cooking spray. Place the fish in dish and cover with marinade. Bake, at 400 degrees F, uncovered for 20-25 minutes. Top with lemon juice.
Yields: 4 servings
Hint: Experiment with substitute foods and spices when making a dish requiring hand movements that are painful.
Hint: Instead of chopping garlic cloves, substitute Garlic and Herb Spice by McCormick to taste.
Hint: Instead of grating cheese or cutting up veggies - buy food items that are pre-cut or grated.
Hint: Ginger helps to balance the immune function.
Hint: Vitamin
B-6 may ease inflammation, you may want to consider more fish in your diet.
The Omega-3's are being touted as helping to decrease inflammation in recent
studies. Some research indicates that when fish oils are added to your diet,
there is significant drop in one of the most inflammatory immune substance.
In some trials, taking fish-oil supplements for 12 weeks resulted in
positive improvements in symptoms with less morning stiffness and tender
joints. Because of the mercury content in some fish if you are pregnant
consult your physician, you may to avoid certain fish.
Springtime Spinach and Apple Salad *
Ingredients
2 large apples
1/2 cup seedless grapes
6 cups fresh spinach, washed and drained
1/2 cup walnut pieces
Dressing
3 tablespoons olive oil
1 tablespoon balsamic vinegar
Salt and pepper to taste
Directions
Wash,
core, peel, and slice apples in thin strips. Toss spinach, apple slices and
grapes gently in a bowl. Add walnuts and mix. When ready to serve, whisk the
dressing ingredients together in a small bowl; pour over salad.
Yield:
Makes 6 servings.
Hint:
A salad spinner keeps salad lettuce dry and crisp. It is a great addition to
a salad lover's home.
Hint: You can purchase
pre-sliced apples in the produce department at your local grocery store.
Hint: If you use pre-cute apple
slices, this healthy and delicious salad can be prepared ahead in less then
5 minutes.
*The purpose of this page and linked pages is to answer common questions for health problems as well as to present unique ideas towards taking care of your health. The ideas, procedures and suggestions are not intended as a substitute from the medical advice of a trained health professional. All matters regarding our health require medical supervision. Consult your physician before adopting the suggestions in this book, as well as about any condition that may require diagnosis or medical attention. The authors disclaim an liability arising directly or indirectly from the use of techniques described here.
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