By Georgina Hoffman
Christmas is a time for friends and family, for curling up and watching festive films, and as the weather gets colder we all like to indulge a little bit.
While there’s nothing wrong with a mince pie or two, eating too many sugary and processed foods can cause your arthritis for flare up, and that’s not what you want over Christmas. To help you enjoy the holiday season without going overboard and to use up the inevitable turkey leftovers, here’s a recipe for a tasty and nutritious turkey chilli with a spicy kick to warm up the winter months.
The bell peppers and carrots in this chilli are a nutritional powerhouse, packed with vitamin C which gives your immune system the boost it needs in winter. Sweet potatoes contain complex carbs and antioxidants that can help to reduce inflammation, and black beans are an excellent source of protein and antioxidants making this chilli a great choice for anyone living with arthritis.
My London Nutritionist Kamilla Schaffner is an expert in tailoring dietary plans around her client’s needs, including focussing on an anti-inflammatory diet for those with arthritis, said, “Inclusion of protein is always a good idea in inflammatory conditions because in small amounts protein provides a reparative function to the sites that need most repair. Without a certain amount of quality protein, it is very difficult for the body to repair itself. Turkey is a fantastic lean protein that is also very high in Tryptophan- a precursor to Serotonin which is a happy hormone. The inclusion of spices like chilli, turmeric, garlic and ginger can also add to somewhat minimization of inflammatory pain sensation whilst acting as potent antioxidants. A win-win for the wonderful time of the year!”
Warming Winter Turkey Chili
- 2 tbsp Olive oil
- 2 medium sweet potatoes
- 1 onion
- 400g ground turkey
- 2 bell peppers (red and yellow)
- 2 carrots
- 1 clove of garlic (crushed)
- 1 tsp ground coriander
- 1 tsp smoked paprika
- 1 tsp chilli powder
- 1 tin of chopped tomatoes
- 1 tin of black beans
- Salt and pepper
- Preheat the oven to 200 degrees Celsius.
- Peel and roughly chop the sweet potatoes. In a baking tray, drizzle the sweet potatoes with 1 tablespoon of olive oil and season with salt and pepper and bake for 40 minutes.
- Add 1 tablespoon of olive oil to a pan on low-medium heat. Roughly dice the onion and add this to the pan.
- Add the ground turkey, and break up the meat. Cook until no longer pink, about 5-7 minutes.
- Chop the peppers and carrots into small chunks and add these to the pan. Add the crushed garlic. Cook for 5 minutes, stirring occasionally so it doesn’t burn.
- Stir in the ground coriander, smoked paprika and chilli powder. Cook for another five minutes.
- Add the tinned tomatoes, then drain and rinse the black beans and stir them in.
- Gently bring this to boil, then lower the heat and simmer for 25-30 minutes. If it looks too thick, add a splash of water.
- Add the sweet potatoes, then season with salt and pepper to taste.
- Serve with whole grain brown rice and enjoy!
Enjoyed making the sumptuous arthritis recipe? Why not try this delicious roasted salmon recipe to make sure you’re getting some of those essential fatty acids to help your arthritis.