Tofu With Broccoli 'Rice' & Turmeric
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 delicious and packed with joint health friendly ingredients: tofu with broccoli ‘rice’ and turmeric.
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.
Extra Virgin Olive Oil
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 anti-inflammatory 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.
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.
Sunflower seeds contain antiinflammatory compounds such as flavonoids as well as being rich in vitamin E. Studies have shown that eating seeds 5 times a week can greatly help reduce inflammation.
Serves: 2 Prep + Cooking Time: 35 minutes
- 2 large heads of broccoli (roughly 160g) - chopped
- Half tbsp of turmeric powder
- 300g of Tofu - chopped into small cubes
- 2 cloves of garlic, crushed
- 1 tbsp sunflower seeds
- Half a pepper sliced
- 2 large carrots sliced into batons
- 2 tbsp extra virgin olive oil
- 2 tbsp cornflour
- 1 pinch of dried chilli flakes
- 1 tbsp low-sodium soy sauce
- Put the chopped up broccoli in a food blender or processor and blend it until it is the consistency of rice and set to one side.
- In a bowl, mix the turmeric, chilli flakes and cornflour together and then add in the tofu, covering it with the mixture as much as possible.
- Put half of the olive oil into a pan and bring to a medium heat. Place the tofu in the pan and fry until golden brown. Remove and set to one side.
- Take the other half of the oil and add it to the pan. Add the carrots, peppers and garlic and fry for 2-3 minutes.
- Add the broccoli and the vegetables, frying for a further 2-3 minutes or until the carrots and peppers are tender. Mix in the soy sauce and fry for a another minute.
- Place the broccoli and vegetables on two plates as a bed, then place the tofu on top.
- Scatter over the sunflower seeds and serve.