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PAIN-FREE RECIPES
Whether you are a vegetarian or a meat eater who wants to eliminate the
amount of meat in your diet, the following Pain-free Recipes will help to
keep your joints strong and pain-free. All recipes are low in fat and
calories, and high in healing nutrients for the arthritis patient.
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One-cup fresh or frozen fruit (blueberries,
strawberries, blackberries, and/or pineapple)
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1 medium banana, fresh or frozen
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1-cup sweet pineapple juice
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2 tablespoons flax seed, ground in coffee bean grinder
Place all ingredients in a blender. Cover and blend till smooth. Pour
into tall glasses and serve. Serves 2.
Calories: 218
Fat: 5 g
Carbohydrates: 44 g
Fiber: 8 g
Protein: 4 g
HINT: If using frozen banana, cut up the banana before it freezes. This
will help you avoid straining your wrist as you cut into frozen fruit.
- 1 medium red apple, washed and diced
- 1 cup canned garbanzo beans, drained and rinsed
- 1 cup canned corn, drained
- 1/2 cup celery, chopped
- 1 small red onion, thinly sliced
- 1/2 medium cucumber, peeled, thinly sliced
- 2 tablespoons fresh cilantro, chopped
Dressing
- 2 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 3 tablespoons vegetable broth
- 1 tablespoons dry mustard
- Salt and pepper to taste
Combine the apple, garbanzo beans, corn, onion, cucumber and cilantro
in a large bowl. In a small bowl, whisk the dressing ingredients together.
Several hours before serving, pour the dressing over the salad and toss
well. Refrigerate for several hours. Toss the salad again before serving.
Makes 4 servings.
Calories - 251 g
Fat - 6 g
Carbohydrates - 43 g
Dietary fiber - 7 g
Protein - 6 g
HINT: Using a lightweight bowl helps protect wrists that are sore or
weakened.
- 1/3 cup light mayonnaise
- 1 tablespoon Dijon mustard
- 8 ounces canned tuna
- 1 small green onion, chopped thinly
- ½ apple, peeled, cored, and diced in small squares
- 2 tablespoons chopped walnuts
- ½ cup celery, chopped thinly
- 1 cup alfalfa sprouts
- 2 cups fresh spinach leaves, washed
- Salt and pepper to taste
Place mayonnaise and mustard in a bowl and mix. Add all other
ingredients and mix well. When serving, place salad on a bed of spinach
and top with alfalfa sprouts. Serves 4.
Calories - 186
Fat - 10
Carbohydrates - 7
Fiber - 2
Protein - 15
Hint: Buying packaged spinach leaves will make it easier to prepare
this salad. This prevents the need of having to tear off each leaf from
the stalk.
- ¼ cup butter, melted
- 1-cup whole wheat bread crumbs
- 1/4 cup almonds, ground finely
- 1 teaspoon lemon juice
- Salt and pepper to taste
- 1-pound salmon
- 2 tablespoons sliced almonds for garnish
Preheat oven to 400 degrees. Combine melted butter, breadcrumbs, ground
almonds, and lemon juice in a bowl. Stir until well blended. Place fish
fillets, with the skin side down, in a baking dish; cover top of fillets
with butter/breadcrumb mixture. Sprinkle almond slices over the entire
dish. Bake at 400 degrees for 25 minutes or until fish is cooked. Makes 5
servings.
Calories - 312
Fat - 20 g
Carbohydrates - 10 g
Fiber - 2 g
Protein - 23 g
Hint: Cold-water fish is the richest source of omega-3 fatty acids that
fight inflammation.
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8 ounces tempeh, sliced into ¼ inch by ½ inch
squares
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2 tablespoons soy sauce
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1 clove garlic, minced
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1 teaspoon cumin
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1 tablespoon canola oil
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1 onion, sliced in strips
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1 cup broccoli, diced
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1 cup portabella mushroom, sliced in strips
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½ cup soy cheese, shredded
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½ recipe of Quick Guacamole (p.__)
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8 6-inch whole wheat tortillas, warmed
Marinate tempeh in soy sauce, garlic, and cumin for 2 hours, spooning
marinade over tempeh from time to time. After marinating, sauté tempeh in
oil on medium high heat for 5 minutes, stirring throughout. Add onions and
broccoli to mixture and cook until vegetables soften. Add mushroom and
sauté, stirring throughout, until all ingredients are cooked. For each
serving, have each person top their tortilla with the tempeh/veggie
mixture, cheese and guacamole to their liking. After adding toppings, roll
up tortillas and eat. Makes 4 servings.
Calories - 509
Fat - 25 g
Carbohydrates - 47 g
Fiber - 9 g
Protein - 23 g
Hint: Tempeh has all the benefits of soy and tastes great, too, with a
meaty, firm texture. You can find it in health food stores and most
grocery stores.
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