Prawn & Courgette 'Spaghetti'
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 delicious prawn and courgette ‘spaghetti’ dish that can be eaten as a simple lunch or dinner and is really quick to make.
Extra virgin olive oil
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.
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.
Lemons are rich in vitamin-C which can help the production of collagen which in turn can help repair damage to bones, amongst other things. They are also filled with inflammation-fighting antioxidants, perfect for those living with joint pain.
Courgettes are rich in beta-carotene and vitamin-C which have anti-inflammatory properties. Furthermore, vitamin-C can help the production of collagen which has been shown to help repair damaged bones.
Parsley is rich in vitamin-K which has been shown to help preserve bone health.
Prep + Cooking Time: 20 mins
3 medium sized courgettes - spiralized.
150g King Prawns
Half a red onion
3 large cloves of crushed garlic
A handful of roughly chopped parsley
Juice from half a lemon
2.5 tbsps of olive oil
60ml of vegetable stock
Mix 2 tablespoons of olive oil with the 2 cloves of garlic, lemon juice and parsley together.
Marinate the prawns in the oil and set aside.
Spiralize the courgettes and pat them dry with a paper towel.
Chop the onion and fry with the remaining clove of garlic for 2-3 minutes.
Add the prawns with the marinade and cook them through for roughly 5-10 mins.
Add the vegetable stock and cook for 5 minutes.
Add the spiralized courgettes, mixing everything together and cook for 2 to 3 minutes.
Season with salt and pepper and serve.