Kale & Mushroom Brunch Recipe
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 simple to make but wonderfully comforting kale and mushroom brunch.
Read on for the full recipe and if you make it let us know on Facebook.
Extra Virgin Olive Oil
Kale is packed with antioxidants that can help fight inflammation. It also contains vitamins A, C and K as well as being rich in calcium to help preserve bones.
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.Text
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 the beneficial properties in the oil; a moderate heat is more than enough to achieve what you need here.
Mushrooms have anti-inflammatory properties and are also one of the richest sources of vitamin D outside of meat. Vitamin D is essential in supporting healthy bones, muscles and immunity.
PLEASE NOTE: If you have an intolerance to eggs this can lead to inflammation of the joints. There is no scientific evidence to suggest eggs are bad for osteoarthritis but some people can find them inflammatory. This recipe is still delicious without the eggs though.
Serves: 2 Prep + Cook Time: 15 minutes
- 200g sliced mushrooms
- 1 crushed garlic clove
- 1 tbsp of extra virgin olive oil
- 100g kale
- 2 eggs (if desired)
- Heat the oil in a non-stick frying pan on a low heat before adding the garlic. Fry for roughly 1 minute before adding the mushrooms. Cook until they have softened.
- Add the kale and cook until it has wilted. Season with salt and pepper and mix everything together.
- Crack two eggs on top and allow them to cook for 2-3 minutes.
- Cover and cook for another 2-3 minutes until the eggs are done. Cook for longer if you like your yolk cooked through.
Serve with bread, toast or on its own.