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Recipes

Anti-Inflammatory Pistachio and Date Oatmeal

December 20, 2023

Living with autoimmune diseases such as lupus and rheumatoid arthritis can be challenging, especially when it comes to managing inflammation in the body. While medication plays a crucial role in treatment, diet can also have a significant impact on reducing inflammation. In this blog, we will share a recipe for an anti-inflammatory pistachio date oatmeal that is not only delicious but also packed with nutrients that can help alleviate symptoms and promote overall wellness. Whether you have an autoimmune disease or simply want to incorporate more anti-inflammatory foods into your diet, this recipe is a must-try! So, let’s dive in and discover the healing power of food.

Understanding the role of diet in managing autoimmune diseases

When it comes to managing autoimmune diseases like lupus and rheumatoid arthritis, it’s essential to understand the role that diet plays in promoting overall wellness and reducing inflammation in the body. While medication is crucial for controlling symptoms, incorporating a healthy and balanced diet can significantly support your body’s healing process.

Certain foods have been found to have anti-inflammatory properties, which can help alleviate symptoms and prevent flare-ups. By including these foods in your diet, you can support your immune system and reduce inflammation.

In addition to our recipe for an anti-inflammatory pistachio date oatmeal, here are some other foods that are beneficial for individuals with autoimmune diseases:

1. Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation.

2. Leafy Greens: Spinach, kale, and Swiss chard are packed with antioxidants that help fight inflammation.

3. Turmeric: This spice contains curcumin, a compound known for its anti-inflammatory properties.

4. Berries: Blueberries, strawberries, and raspberries are high in antioxidants, which help reduce inflammation.

By incorporating these foods into your diet, you can support your body’s natural healing process and manage your autoimmune disease more effectively. Now, let’s move on to the recipe for our delicious and nutritious anti-inflammatory pistachio date oatmeal!

The power of pistachios and dates in reducing inflammation

Pistachios and dates are two powerful ingredients that can play a crucial role in reducing inflammation and managing autoimmune diseases like lupus and rheumatoid arthritis. Both of these ingredients are rich in nutrients and compounds that have been shown to have anti-inflammatory properties.

Pistachios, for example, are loaded with antioxidants, fiber, and healthy fats, which can help combat inflammation in the body. These nuts are particularly rich in a type of antioxidant called polyphenols, which have been linked to a lower risk of chronic diseases and reduced inflammation. Additionally, pistachios are a great source of magnesium, a mineral that has been shown to have anti-inflammatory effects.

Dates, on the other hand, are not only delicious but also incredibly nutritious. They are packed with vitamins, minerals, and fiber, all of which contribute to their anti-inflammatory benefits. Dates also contain antioxidants, such as flavonoids, which can help reduce inflammation and oxidative stress in the body.

When combined, pistachios and dates create a powerful duo that can enhance the anti-inflammatory properties of any recipe. In our next section, we will guide you through the simple and easy steps of creating a mouthwatering and nutritious anti-inflammatory pistachio date oatmeal that you can incorporate into your daily routine to support your overall well-being. Stay tuned!

Incorporating oats for added nutritional value

Incorporating oats into your anti-inflammatory pistachio date oatmeal not only adds a comforting and hearty element to your dish but also provides numerous nutritional benefits. Oats are a great source of soluble fiber, which has been shown to have anti-inflammatory effects and promote a healthy gut. This is especially important for those living with autoimmune diseases like lupus and rheumatoid arthritis, as gut health has been linked to the regulation of immune responses.

Oats also contain beta-glucan, a type of fiber that has been shown to help regulate inflammation in the body. Additionally, they are packed with vitamins, minerals, and antioxidants, further enhancing the nutritional profile of your oatmeal.

To incorporate oats into your pistachio date oatmeal, simply cook them according to the package instructions and then mix in the chopped pistachios and dates. This combination of nutrient-rich ingredients will not only make your breakfast delicious but also provide you with the nourishment your body needs to support its overall function.

In the next section, we will walk you through the final steps of preparing and enjoying your anti-inflammatory pistachio date oatmeal. Get ready to start your day off on a healthy and delicious note!

Stay tuned for the next section of our blog, where we will walk you through the step-by-step process of creating this delectable breakfast option that will leave you feeling satisfied and energized.

Step-by-step recipe for an anti-inflammatory pistachio date oatmeal

Now that you understand the benefits of incorporating oats into your anti-inflammatory pistachio date oatmeal, let’s move on to the final steps of preparing this nutritious and delicious dish.

Step 1: Gather your ingredients – For this recipe, you will need:

– 1 cup of oats

– 1 3/4 cups of almond milk

– 1/4 cup of chopped pistachios

– 1/2 cup of chopped dates

– 1/2 sliver of cinnamon ground to a powder consistency

– 1/4 cup of blueberries

– 1 Tbsp of honey

– Pinch of salt

Step 2: Cook the oats – In a saucepan, bring the almond milk to a boil. Add in the oats and reduce the heat to medium-low. Let the oats simmer for about 5 minutes, stirring occasionally, until they reach your desired consistency.

Step 3: Add the pistachios and dates – Once the oats are cooked, remove the saucepan from the heat. Stir in the chopped pistachios, dates, cinnamon, and blueberries ensuring they are evenly distributed throughout the oatmeal.

Step 4: Serve and enjoy – Spoon the pistachio date oatmeal into bowls and add your optional toppings, if desired. Take a moment to appreciate the comforting aroma and vibrant colors of your creation before diving in. With every spoonful, savor the delicious combination of flavors and textures that will nourish your body and support your overall health.

By incorporating this anti-inflammatory pistachio date oatmeal into your morning routine, you are not only starting your day off on a healthy note but also providing your body with the essential nutrients it needs to thrive. Stay tuned for more recipes and lifestyle tips to support your journey towards managing autoimmune diseases like lupus and rheumatoid arthritis.

Recipes

Chicken Breast with Green Olive Tapenade

November 20, 2019
Chicken Breast with Olive Tapenade

Chicken breast with green olive tapenade is a delicious way to incorporate those healthy fats and nutrients that are so essential to joint health and basically health in general. The Arthritis Foundation advocates following a Mediterranean diet to help combat osteoarthritis as well as other rheumatic diseases such as rheumatoid arthritis.

Although diet does not replace the use of disease modifying anti-rheumatic drugs (DMARDs), following a Mediterranean diet can help reduce pain and increase physical function in people living with rheumatoid arthritis.

Adapted from Carne: Meat Recipes from the American Academy in Rome by Christopher Behr.

Chicken Breast with Green Olive Tapenade

2 lbs of chicken breasts

1 tsp of dried oregano

1/2 tsp of salt

1 tbsp of olive oil

1/4 tsp of chili pepper flakes

1 cup of green olives, pitted and minced

1/2 cup of parsley

Zest of one lemon

1/4 small red onion, finely minced

3 tbsp of olive oil

1/2 tbsp apple cider vinegar

Instructions

Place the chicken breasts on a cutting board and cut them horizontally in half. Then, cover with a layer of plastic and gently pound the meat using the flat side of a meat mallet to achieve very thin and even slices. Follow the link to learn how to make chicken cutlets.

Toss the cutlets in a bowl with the salt, oregano, chili pepper, and 1 tbsp of olive oil. Cover, and let marinate for about 3-4 hours in the refrigerator. I’ve made this without allowing the time to marinate and it turned out well.

Make the tapenade. In a bowl, mix the onions, apple cider vinegar, parsley, olives, and the lemon zest. Add enough olive oil until the mixture glistens. Reserve until ready to serve. Let tapenade come to room temperature before serving.

Putting it all together. You can either grill this on the barbecue or in a cast iron pan. Heat the grill or pan on a medium flame. Lightly oil the pan with avocado oil or a little butter. Cook each cutlet approximately 3 minutes on each side making sure to not crowd them. The meat should be lightly browned.

When all the meat is cooked, remove to a platter and garnish with the tapenade and finish with a glug of olive oil.

Serve with an arugula salad or other green salad.

Serves 4

References

Forsyth C, Kouvari M, D’Cunha NM, Georgousopoulou EN, Panagiotakos DB, Mellor DD, Kellett J, Naumovski N. The effects of the Mediterranean diet on rheumatoid arthritis prevention and treatment: a systematic review of human prospective studies. Rheumatol Int. 2018 May;38(5):737-747. doi: 10.1007/s00296-017-3912-1. Epub 2017 Dec 18.

Medical Disclaimer

This information is offered to educate the general public. The information posted on this website does not replace professional medical advice, but for general information purposes only. There is no Doctor – Patient relationship established. We strongly advised you to speak with your medical professional if you have questions concerning your symptoms, diagnosis and treatment.

Recipes

Immunity Chicken Soup

February 12, 2019
Immunity Chicken Soup

Immunity Chicken Soup is the perfect solution for the flu season. Packed with natural, wholesome, and anti-inflammatory ingredients, it can help support your body’s immune system. Bronchitis, sinusitis, laryngitis… Mind you, this does not replace traditional medicine, but why not support your body’s natural defenses with immune-boosting food?

Immunity Chicken Soup Ingredients

Adapted from Cooking Light

Images courtesy of Johanne Plouffe. Merci Maman!

Immunity Chicken Soup

  • 2 tbsp (30 mL) avocado oil
  • 1 onion, chopped
  • 3 large celery stalks, chopped
  • 2 large carrots, peeled and chopped
  • 1 cup of mushrooms, chopped
  • 10 garlic cloves, minced
  • 8 cups (2 L) chicken or turkey broth
  • 2 bay leaves
  • 1/2 tsp (2.5 ml) turmeric
  • 1/2 tsp (2.5 ml) red pepper flakes, crushed
  • 1 1/2 tsp (7.5 ml) sea salt
  • 1 can (19 oz) chickpeas, drained and thoroughly rinsed
  • 3 cups of roasted chicken, cubed
  • 1 tsp ginger, thinly sliced
  • 2 cups of kale, loosely chopped

Instructions

In a large pot, gently heat the avocado oil and saute the onion, celery, and carrots. Gently stir from time to time for about 5 minutes. Add the mushrooms and garlic. Let cook for an additional 3 minutes.

Add the chicken broth, the bay leaves, turmeric, red pepper flakes, the salt, and the chickpeas. Bring to a boil and add the chicken. Cover, reduce the heat to a simmer, and let cook for about 15 to 20 minutes.

Add the kale and ginger. Cover the pot again. Cook and additional 5 minutes. Discard the bay leaves and serve!

Medical Disclaimer

This information is offered to educate the general public. The information posted on this website does not replace professional medical advice, but for general information purposes only. There is no Doctor – Patient relationship established. We strongly advised you to speak with your medical professional if you have questions concerning your symptoms, diagnosis and treatment.

Recipes

Sous-vide caribou roast with rapini

January 15, 2019
Sous-vide caribou roast with rapini

I recently visited my parents up in Canada for the holidays. Like many families, cooking is an important part of our tradition. This year, caribou roast was on the menu. I’ve never eaten caribou before, but I generally love game meat.

Caribou tends to be a very tough meat. That being said, we decided to use the sous-vide method to soften the meat. The result was a caribou roast that was soft as butter. Delicious.

Sous-vide refers to a cooking technique where food is vacuum sealed and cooked in a water bath at a relatively low and constant temperature over a prolonged period of time. This helps enhance the flavor of the food with little to no added salt or fat. Essentially the food slowly cooks within its own natural fats. Vacuum sealing also means that vitamins and minerals are not lost during the cooking process.

This is a perfect solution for tough meats like game meats, brisket, shanks, etc. However, you can also sous-vide fish, vegetables, and even fruit.

Sous-vide caribou roast with rapini

1 lb caribou roast

2 tsp Vindaloo Masala

3 cups rapini/broccoli rabe, cut into generously bite-sized pieces

3 cloves garlic, thinly sliced

1/4 cup olive oil

Salt and pepper

Instructions

For the caribou

  1. Season the caribou roast with salt, pepper, and the Vindaloo Masala. However, other types of spice will do. Be creative!
  2. Seal the meat in a food grade plastic bag according to the manufacturer’s instructions.
  3. In a hot water bath, sous-vide the meat at 134°F for approximately 12 hours for medium rare. Don’t like medium rare, follow this link for more instructions.
  4. Once complete, remove the meat from the sealed bag and sear on a hot pan for 30 seconds on each side.
  5. Let rest covered for 5 minutes. Cut and serve.

For the rapini

  1. Wash the rapini in cold water.
  2. In a large pot, bring salted water to a rolling boil.
  3. Boil the rapini for about 5 minutes and then drain.
  4. Return the rapini to the pot and add the garlic and olive oil.
  5. Saute for a few minutes until soft.
  6. Season to taste.

Serve with a starch like mashed potatoes or as is. You can also make a sauce with the left over broth from the sous-vide process. Thicken with a little corn starch or flour-butter mixture. Nothing is engraved in stone. Have fun!

Serves 4

Recipes

Potato and Spinach Soup

December 11, 2018
Potato and Spinach Soup

Sometimes a simple hearty soup is all is takes to warm you up after a cold fall day.  Potato and spinach soup is as simple as it gets.  Serve with a poached egg, sourdough bread, or add some cannellini beans to add some extra protein.  Skip the broth to make it vegetarian.  Substitute spinach for swiss chard or kale.  The possibilities are endless.

Potato and Spinach Soup

1 lb of potatoes, peeled and cubed

1/2 lb of spinach, rinsed and cleaned

2 cloves of garlic, roughly chopped

2 cups homemade chicken broth, store bought is okay too

2 cups of water

1 tbsp of maple syrup

Grana Padano

Salt and pepper

Instructions

  1. Peel and cut the potatoes into small dices.  Wash the spinach and pat dry.
  2. In a large pot, bring the broth and water to a boil. Afterwards, add both the garlic and the potatoes.  Turn the heat down to a simmer.  Let cook for approximately 15 minutes until the potatoes are tender.
  3. Add the spinach to the soup until wilted.  This should take a minute or two.  Remove from the heat.
  4. Season to taste.  Don’t forget the maple syrup!
  5. Serve with cold-pressed olive oil and freshly grated Grana Padano.

Serves 4

Recipes

Peanut Butter Jelly Overnight Oats

November 13, 2018
Peanut Butter Jelly Overnight Oats

Peanut butter jelly overnight oats are a filling and nutritious way to start your morning.  Well it is for me anyways.  For years we’ve known that oatmeal improves cardiovascular health outcomes by lowering cholesterol and reducing inflammation. Packed with protein and fiber this energizing meal will keep you healthy and keep you going all morning long without feeling hungry.

Inspired by the Minimalist Baker

Peanut Butter Jelly Overnight Oats

1/2 cup milk (e.g., coconut, almond, soy, cow’s milk)

2 tbsp of peanut butter

1 tbsp of chia seeds

1/2 cup of rolled oats

1 tbsp of jelly

1/2 sliced banana

Instructions

  1. In a small bowl or tupperware combine the milk, peanut butter, and chia seeds.  They do not need to be completely mixed.  Wisps of peanut butter are okay and delicious.
  2. Add the rolled oats.  Make sure that the oats are moistened.  Cover and let sit overnight or between 12 and 24 hours.
  3. When ready to serve, top with a tablespoon of your favorite jelly and half a sliced banana.

Serves 1

Looking for some other delicious healthy breakfast solutions?  Check out my buckwheat pancakes recipe!

Medical Disclaimer

This information is offered to educate the general public. The information posted on this website does not replace professional medical advice, but for general information purposes only. There is no Doctor – Patient relationship established. We strongly advised you to speak with your medical professional if you have questions concerning your symptoms, diagnosis and treatment.