If you’re living with joint pain or osteoarthritis, it’s widely acknowledged that symptoms can be alleviated by tinkering with your diet so that mealtimes include ingredients packed with anti-inflammatory properties.
Finding recipes that get the taste buds tingling is the easiest way to switch to a healthy diet. Our latest arthritis-friendly recipe is this teriyaki salmon with broccoli and green beans. This recipe is bursting with flavours and no end of good-for-joint-health ingredients. We’ve made it a few times now and still love it.
Give it a try and let us know how you liked it on Facebook.
PLEASE NOTE: If you have allergies to any of the ingredients in this or any of our other food related blog posts then it might not be suitable or safe for you. If in doubt please consult your GP or healthcare professional.
Anti-Inflammatory Ingredients
Salmon is considered an ‘oily fish’ which means it is packed with omega-3 fatty acids. Many studies have shown a ‘Mediterranean diet’, which includes oily fish, can be key in helping ease the inflammation of joint pain. The reason for this is that omega-3 fatty acids have anti-inflammatory properties. Salmon is also rich in calcium and vitamin D which is great for bone health. Many experts agree that regularly eating food rich in omega-3 fatty acids can help manage joint health.
Broccoli is known as a superfood, and with good reason. It’s packed with calcium, known for its bone-building and strengthening attributes, is rich in vitamins C and K and contains sulforaphane which can help prevent or slow the progression of osteoarthritis.
Green beans are a great source of protein, which is essential for maintaining healthy bones and joints – both of which become especially important if you have osteoarthritis.
There is still a lot of research being done into the benefits of ginger. However, what is known is that ginger contains two compounds – gingerols and shogaols – that possess anti-inflammatory and antioxidant properties.
Spring onions are rich in calcium which is key to healthy bones and joints. Furthermore, spring onions are high in potassium which helps the body absorb minerals which can also benefit bone health. One study showed that spring onions also have anti-inflammatory properties, but more extensive research is needed to prove this.
Serves: 2 Cooking + Prep time: 30 mins
Ingredients
- 2x salmon fillets (240g)
- 100g long stem broccoli
- 100g green beans
- 2 spring onions roughly chopped
- 1 tsp grated ginger
- 2 tbsp rice wine
- 2 tbsp soy sauce
- 1 cup of rice
Instructions:
- Preheat the oven to Gas Mark 7 or 220c (200c fan assisted). While the oven is heating, mix together the rice wine, soy sauce and ginger.
- Take two large pieces of tin foil and create parcels ensuring all the sides are folded up to prevent spillage.
- Place a mix of the broccoli and green beans in the bottom of the parcels before placing the salmon on top.
- Drizzle over the rice wine, soy sauce and ginger over the salmon and vegetables, holding back a small amount for garnish.
- Place the salmon parcels in the oven for 20 mins.
- Put the rice on to cook as the pack instructs.
- Once the rice is cooked, make a bed of rice in the bottom of a shallow bowl or plate.
- Remove the salmon and vegetables from the oven and place both on top of the rice.
- Drizzle the remaining sauce over the two dishes.
- Garnish with the spring onions and serve.
