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
BREAKFAST
Asparagus Frittata *
Ingredients
Directions
Preheat oven to broil setting. Blend together eggs, Parmesan, pepper, and salt in medium size bowl. Heat a 12-inch non-stick, oven safe sauté pan over medium high heat. Add butter to pan and melt. Add asparagus and onions to the pan and sauté for 2 to 3 minutes. Pour egg mixture into pan and stir with rubber spatula. Cook for 4 to 5 minutes or until the egg mixture has set on the bottom and begins to set up on top. Place pan into oven and broil for 3 to 4 minutes, until lightly browned and fluffy. Remove from pan and cut into 4 pieces. Serve immediately.Makes 4 servings
Breakfast Bruschetta *
Ingredients
4 slices whole grain bread (pre-sliced)
4 eggs (you can substitute eggbeaters)
1 tablespoon water
1/4 teaspoon kosher salt
1/8 tablespoon hot red pepper sauce
1 teaspoon sweet butter
3 ounces goat cheese, softened (substitute a soy cheese for a more anti-inflammatory benefit)
1 ounces marinated sun dried tomatoes, sliced
3 oz. prepared Pesto
fresh basil leaves (optional)
Directions
Toast the bread and keep while preparing the
eggs. Combine the eggs, water, Tabasco and salt in a bowl and whisk
until smooth. In a large non-stick omelet pan, melt the butter and add
the eggs, stirring with a spatula until the eggs are gently scrambled.
Spread the soft goat cheese equally over the slices of toast. Add the
scrambled eggs on top of the goat cheese and cut each of the toast
slices in half. Put 4 halves on each plate and garnish with sun-dried
tomatoes, and drizzle with basil pesto.
You can top the bruschetta with fresh
basil leaves if available.
Yields: 4 servings
Hint: This is a fun dish that takes about 15 minutes to prepare for a special, yet healthy breakfast.
Hint: Whole grain breads may help to balance the immune function.
Hint: Consider using a soy cheese instead of a dairy product with the possibility of decreasing pain.
Hint: We need vitamin D in our diet to build strong bones. Be sure you are getting enough vitamin D in your diet along with sunlight. If you are over age 50 speak to your physician about the need for a supplement.
Fruit Smoothie *
Ingredients
Directions
Place all ingredients in a blender. Cover and blend until smooth. Pour into tall glasses and serve.
Yield: Serves 2
Hint: If using frozen banana, cut the banana before it freezes. This will help you avoid straining your wrists as you cut into frozen fruit.
Hint: Gather all ingredients before you start a recipe to save steps. This recipe takes less than 5 minutes
Hint: Vitamin C may prevent the progression or osteoarthritis. Try to eat five servings of fresh fruits and vegetables a day.
DIET FOR A PAIN-FREE LIFE, McIlwain, HH & Bruce, DF, Available at Barnesandnoble.com and Amazon.com,
Pain-Free Arthritis, McIlwain H, Bruce D, Henry Holt & Company, NY 2003.
*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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