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 beautiful, flavoursome roast salmon with garlic and honey on a bed of quinoa and long-stem broccoli.
This is one we’ve had more than once now since making it and it is delicious! Keep reading for the full recipe and let us know on Facebook if you try it at home.
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 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 joints.
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.
Garlic contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines. As a result, garlic can help fight inflammation and may even help prevent cartilage damage from arthritis.
Honey has been used for thousands of years due to its medicinal properties. Honey contains flavonoids and polyphenols, two compounds which studies have shown treat inflammation. So you don’t need to worry so much about having something a little sweet in your arthritis diet – but everything in moderation though, of course.
Lemons are rich in vitamin C which can help with the production of collagen, which in turn can help repair damage to bones. They are also filled with inflammation-fighting antioxidants, perfect for those living with joint pain.
Quinoa contains anti-inflammatory nutrients such as phenolic acids and vitamin E. Studies have shown that eating quinoa regularly can also promote healthy gut bacteria, which in turn can help reduce inflammation in the body.
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.
Serves: 2 Prep + Cooking Time: 25 mins
Ingredients:
- 150g Salmon fillets with skin removed
- 4 cloves of garlic finely chopped
- 4 tbsp of honey
- 200g tenderstem broccoli
- 1 tbsp lemon juice
- 100g quinoa
- 2 tsp of soy sauce
- 1 tbsp water
Instructions:
- Rinse the quinoa in cold water and then place in a pan with water, bring to the boil and then simmer for 15 minutes.
- Put the broccoli in a pan with water, bring to the boil and simmer for 3-4 minutes.
- Warm the olive oil in a frying pan before adding the garlic and sauté for about a minute. Add the honey, soy sauce and water and simmer together.
- Add the salmon to the frying pan with the sauce and cook on each side for roughly 2 minutes until they are both looking golden brown.
- Drain the quinoa and divide between two plates.
- Remove the frying pan and place it under a grill for 5 minutes, being sure to keep an eye on it as it can burn quickly.
- Place the broccoli on the quinoa, then remove the salmon fillets and place on top.
- Drizzle any remaining sauce over the dish and serve.
