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 delicious and packed with joint health friendly ingredients: tofu with turmeric rice and edamame beans.
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
Tofu is made from soybeans which are high in fatty acids like omega-3. Omega-3 is fantastic for joint pain as it has anti-inflammatory properties. What’s more, tofu is a low calorie food that is high in protein – perfect for those looking to keep moving without putting on weight.
Turmeric has been shown to have antiinflammatory properties, and clinical trials have demonstrated that taking it as a supplement can be more effective for controlling joint pain when climbing stairs compared to taking ibuprofen.
Edamame beans are, like oily fish, rich in omega-3 fatty acids which are great for joint health. What’s more, they are a great source of fibre and protein which can help with an overall healthy lifestyle.
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.
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 Cook + Prep Time: 30 mins
Ingredients:
- 150g firm tofu chopped into squares
- 3 cloves of crushed garlic
- 50g edamame beans
- 4 tbsp extra virgin olive oil
- 80g finely chopped broccoli
- 1 tsp turmeric
- 1.5 cups of long grain rice (basmati or white)
- ½ diced onion
- 1 pinch of chilli flakes
- ½ finely chopped bell pepper
- 1 tsp corn flour
- 1 tsp paprika
Directions:
- Cook the rice as instructed on the pack. While cooking, prepare everything else as above.
- Pat the tofu with some kitchen towel to remove some of the moisture and sprinkle with the corn flour and paprika.
- Heat 1 tbsp of olive oil in a pan and fry the tofu for a few minutes until it begins to crisp on the outside. Then place it to one side.
- Heat 2 tbsp of olive oil in a pan and add the garlic and onion for 5-6 minutes and then set them to one side.
- Heat 1 tbsp of olive oil in the pan and gently fry the pepper, broccoli, turmeric, rice, garlic and onions for 3-4 minutes.
- Place in a bowl and sprinkle the chilli flakes over each bowl and serve.
