Brussels Sprouts & Sweet Potato Hash
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 a brussels sprouts and sweet potato hash which is quick and easy to make, can utilise leftovers and is packed with good-for-joint-health ingredients.
Keep reading for the full recipe and let us know on Facebook if you try it at home.
Anti-Inflammatory Ingredients
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Brussels Sprouts
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Sweet Potato
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Extra Virgin Olive Oil
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Nutmeg
Brussels Sprouts are part of the cruciferous vegetables family which also includes things like broccoli and cauliflower. These types of vegetables contain a natural compound called sulforaphane which studies have shown can block inflammation and might slow cartilage damage - which means they are a great food for those living with joint health problems.
Sweet potato gets its bright orange colour from carotenoids which are an antioxidant. This can help protect tissue from damage, which could help maintain joint health.
Olive oil has many properties that can help you look after your joints. Studies have shown it contains a compound called oleocanthal which prevents the production of pro-inflammatory enzymes - the same way ibuprofen works. It is widely accepted that - as part of a Mediterranean diet - it can benefit those living with joint pain. Be sure not to heat the oil too high as this can destroy some of its beneficial properties; a moderate heat is more than enough to achieve what you need here.
Nutmeg is rich in compounds called monoterpenes which have anti-inflammatory properties and can greatly help with arthritis. Nutmeg also contains antioxidants such as cyanidins and phenolic which can also help reduce inflammation.
Serves: 2 Prep + Cooking Time: 40 mins
Ingredients:
- 200g brussels sprouts, sliced thinly
- 1 large sweet potato, cut into chunks
- 2 tbsp of extra virgin olive oil
- 2 red onions, sliced thinly
- 1 tsp grated nutmeg
- 2 eggs - please note: too many eggs can cause inflammation in some people, but they do also contain anti-inflammatory properties, so eating two eggs a week is still recommended.
Instructions:
- Place the sweet potato in a bowl, cover and place in a microwave for 3 to 4 minutes until they are soft but still hold their shape, then leave to cool a little.
- Heat the extra virgin olive oil in a non-stick frying pan and add the onions, cooking until they begin to soften and brown a little.
- Add the sprouts and cook them until they begin to soften.
- Move the sprouts and onions to the side of the pan and add the sweet potato. Using a spatula evenly squash and distribute the sweet potato around the pan and allow to cook for about 5 minutes or until they are beginning to brown underneath.
- Mix in the sprouts and the onions, add the nutmeg and - carefully - flip the sweet potato and leave to cook for roughly 5 minutes or until everything is crisping and browning to your liking.
- Fry two eggs to your liking in a separate pan - you can poach, boil or scramble your eggs if you prefer.
- Place the eggs on top of the hash and serve.
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