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.

Journal Club Overcoming Inflammation

Does eating fish help treat rheumatoid arthritis?

March 27, 2018

Does eating fish help treat rheumatoid arthritis? This is the question we will try to answer in this edition of RheumDoctor Journal Club. Rheumatoid arthritis is a common autoimmune condition that affects about 1% of the population. This disease can cause joint pain, swelling, and stiffness, as well as inflammation throughout the body. Disease modifying antirheumatic agents (DMARDs) are the standard of care for the treatment of rheumatoid arthritis. These medications help slow and stop the progression of the disease. Some of these medications include methotrexate, hydroxychloroquine, sulfasalazine, as well as biologic medications such as etanercept, tofacitinib, tocilizumab, etc.

We know from research from the 80s, that omega-3 fatty acids also help to decrease rheumatoid arthritis inflammation. We learned from the studies that supplementation with 3 g of omega-3 fatty acids is effective in decreasing inflammation. However, the studies focused on supplementation, not the consumption of whole natural fish.[1] [2]

Relationship between fish consumption and disease activity in rheumatoid arthritis[3]

The objective of the study was to determine whether people who ate fish frequently tend to have lower rheumatoid arthritis disease activity. The researchers conducted a cross-sectional analysis from a large group of patients evaluating cardiovascular disease. Their outcome was the disease activity score known as the DAS28, as well as C-reactive protein (CRP). CRP measures inflammation throughout the body.

Patients completed a 120 item food questionnaire. Because we think long-chain fatty acids degrade when exposed to high heat, fried fish, non-fried shellfish, and fish in mixed dishes, the research did not count them. It could be boiled, steamed, baked, or eaten raw.

Results

176 people were included in the analysis. The majority of these people were middle-aged, college-educated white women, who are taking DMARDs and who were seropositive, and had rheumatoid arthritis for a long time.

19.9% of the people reported infrequent fish consumption (never to <1/month), 17.6% were frequent consumers (≥ 2 times/week). People who supplemented with fish oil were more likely to eat fish infrequently (20%). Interestingly, people who smoked cigarettes, were more likely to eat more fish

After adjusting for age and sex, people who consumed fish more than two times per week compared to those who ate fish infrequently, had lower disease activity scores and had lower CRP levels. Moreover, each additional serving of fish per week decreased both the disease activity score and the CRP. In a sensitivity analysis, the researchers found similar results after adjustments for biologic DMARDs and fish oil supplements. Further adjustment for smoking produced similar results.

What does this mean?

Simply put, eating fish two or more times per week may decrease rheumatoid arthritis activity as well as systemic inflammation. Although supplementing with fish oil also decreases inflammation in rheumatoid arthritis, there is something about eating fish as a whole natural food. One serving of fish almost certainly includes less than 5.5 g of omega-3 fatty acids given that an 8 ounce serving of fatty fish generally provides 2 to 4 g of omega-3 fatty acids. Whole natural fish has various macronutrients and micronutrients including omega-3 fatty acids that could be beneficial.

Then again, maybe people who regularly eat fish tend to have a healthier lifestyle. This could be the case, however, in this particular group, people who ate fish more regularly tended to smoke more. I think we can all agree that this isn’t the healthiest of lifestyle choices!

What we learned today

People who eat fish two more times per week compared to those who never eat fish or those who eat fish less than one time per month, tend to have lower rheumatoid arthritis, disease activity as well as systemic inflammation.

Eating non-fried fish on a regular basis is an important part of eating to beat rheumatoid arthritis.

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.

References

[1] Kremer JM, Bigauoette J, Michalek AV, Timchalk MA, Linenger L, Rynes RI, Huyck C, Zieminski J, Bartholomew LE. effects of manipulation of dietary fatty acids on clinical manifestations of rheumatoid arthritis. Lancet. 1985 Jan 26;1(8422):184-7.

[2] Kremer JM, Lawrence DA, Petrillo GF, Litts LL, Mullaly PM, Rynes RI, Stocker RP, Parhami N, Greenstein NS, Fuchs BR, et al. Effects of high-dose fish oil on rheumatoid arthritis after stopping nonsteroidal anti-inflammatory drugs. Clinical and immune correlates. Arthritis Rheum. 1995 Aug;38(8):1107-14.

[3] Tedeschi SK, Bathon JM, Giles JT, Lin TC Yoshida K, Solomon DH. Relationship between fish consumption and disease activity in rheumatoid arthritis. Arthritis Care Res (Hoboken). 2018 Mar;70(3):327-332.

Recipes

Ratatouillle

July 26, 2017

The farmer’s market is a beautiful place during high summer. You can find all the ingredients to make one of my favorite summer dishes: ratatouille. This is literally French home cooking at its best. Fresh veg, fresh herbs, olive oil, a little heat, and most important of all… lot’s of patience!

If you don’t have all the ingredients, that’s okay. The only essential ingredients are the eggplant, onions, garlic, and olive oil.

Ratatouille

1/4 pint of olive oil (and possibly more, be generous)

2 eggplants, diced

1 red pepper, sliced

1 green pepper, sliced

2 medium-sized zucchinis, sliced

1 large onion, finely sliced

4 cloves of garlic

3 tomatoes, peeled and diced

2 sprigs of fresh rosemary, minced

4 springs of lemon thyme, or more to your tasting, minced

Pinch of red chili flakes (not technically French but I like the taste)

Salt and pepper

Instructions

Heat half the olive oil in a large cast iron pan. Add the eggplant and sprinkle with salt. Gently fry until tender and lightly caramelized. The secret to an amazing ratatouille is time and generous amounts of olive oil. Transfer the eggplant to a large bowl carefully leaving the drippings and left over olive oil in the pan.
Add a little more olive oil and add both the red and green peppers. Also add a pinch of red chili flakes. Fry gently until the peppers are soft and lightly caramelized. Transfer to the bowl containing the eggplant.
Add a little more olive oil to the cast iron pan. See the pattern? This time gently fry the zucchini until soft and lightly gilded. Transfer to the eggplant.
Now gently fry the onions and garlic until lightly caramelized. Transfer to the eggplant.
Finally, fry the tomatoes until soft and collapsed. This time transfer the eggplant, peppers, zucchini, onion, and garlic to the cast iron pan with the tomatoes.
Add the minced thyme and rosemary, and season with salt and pepper.
Gently cook, bubble, for about 5 minutes.
Serve at room temperature.

Ratatouille is excellent served warm, room temperature, and even cold. You can eat it straight or you can even use it to stuff a tart, as a topping for pasta, or to dress a pizza. One of my favorite ways to eat it is at room temperature topped with a fried egg and served with a slice of sour dough bread. It’s versatile and highly nutritious.

Enjoy! Please leave your comments below. How do you like your ratatouille?

RheumDoctor Learning Center

RheumDoctor Learning Center: What is the microbiome?

May 17, 2017

How the microbiome affects the immune system

The microbiome refers to the combined genetic material of a group of microorganisms found in a certain body part such as the gut, respiratory tract, skin, or genitourinary system.

Symbiosis refers to a relationship between organisms that are beneficial for one another.

Dysbiosis refers to an imbalance of different microorganisms. It is the opposite of a state of symbiosis.

How the microbiome and autoimmune diseases relate?

There appears to be an association between autoimmune dieaseses and dysbiosis, such as inflammatory bowel disease, spondyloarthritis, psoriasis, and rheumatoid arthritis. It is still unclear whether autoimmune diseases cause dysbiosis or whether dysbiosis causes autoimmune diseases, let alone how we can use this information to treat and prevent autoimmune diseases.

Ultimately we need more research. We live in interesting times! Please leave your comments below!

References

National Human Genome Research Institute

Recipes

Potage Saint Germain (Fresh Pea Soup)

March 29, 2017

Nothing says Spring like fresh peas! This soup is as old-school as it gets. History attributes its invention to the court of Louis the XIV’s. Before moving his court to Versailles, the king held court at the château of St. Germain. When court was finally moved to Versailles, the king’s gardener planted among other edibles, the sweet pea. The original recipe consisted of fresh peas, lettuce, white leeks, and a mirepoix. The perfect spring fare. Simple, fresh, classic.

A classic is a classic not because it conforms to certain structural rules, or fits certain definitions. It is a classic because of a certain eternal irrepressible freshness. – Edith Wharton

Potage Saint Germain (Fresh Pea Soup)

1 Leek, green removed, finely minced

1 tbsp Butter

1 Potato, cubed

4 cups Chicken broth

1/2 Boston lettuce, minced

1/4 cup Fresh mint, minced

4 cups Fresh sweet peas

Salt and pepper, to taste

1/2 cup Cream 15% optional

In a heavy saucepan, soften the leeks in the butter. Add the broth and potato and bring to a boil. Simmer for about 20 minutes or until the potato is tender.
Add the peas, lettuce, and mint and bring to boil. Simmer for about 2 minutes. In a blender, purée the soup until smooth. You can also use a hand mixer. Personally, I prefer my soup with A LOT of crunch. If you like your soup silky smooth, use the blender and strain.
For a richer fare, add cream. For a lighter fare, skip this step.
Season with salt and pepper.
When servicing, garnish with croutons if desired.

Enjoy!

Serves 4

Recipes

Pistou Soup

February 15, 2017

Last Thursday, I came back from work with 8 inches of snow on my driveway. Waiting for me, taunting me. Fortunately this year was the year I decided to ditch the shovel and invest in a snow blower. About an hour later, I finally finished clearing the driveway. As I was sitting in the living room, trying to nurse my hands from a Raynaud’s flare, I thought about what to make for dinner. I wanted something warm, I didn’t want to work too much, and I wanted to be reminded of summer. Basil! Fresh sweet basil. Pistou soup was the answer.

Pistou soup or “soupe Pistou”, is a traditional French soup from the region of Provence. It’s loaded with vegetables, it’s very versatile, and it’s delicious. It’s bit like minestrone but French and much less heavy on the tomatoes. Just before serving, the soup is infused with a sort of pesto called a “pommade”. This infuses the soup with a burst of fresh basil.

Enjoy!

2 tomatoes, cubed

2 zucchini, cubed

2 carrots, cubed

1 onion, chopped

2 garlic cloves, crushed, a finely sliced

2 handfuls of fresh white beans

2 handfuls green beans

2 handfuls of dried macaroni

Pommade

1 cup packed fresh basil

1 egg yolk

olive oil

Parmesan

Salt and pepper

Cut all the vegetables into cubes.
In a large enameled cast iron dutch oven, heat the olive oil, onion, tomatoes, and garlic over medium heat until soft.
Add the carrots, zucchini, and the beans.
Cover with water. The water should be about 2 cm above the vegetables. Salt as desired. Remember, more salt is on the way so don’t add to much.
Bring to a boil and cover. Bring to a simmer. Cook for about 45 minutes. Add the pasta about 15 minutes before the end.
In the meantime, prepare the pesto. Also called “la pommade”. It isn’t really a pesto in the strict sense. In a food processor, grind the basil with the egg yolk. If you really want to do it old-school, use a mortar.
Add some grated Parmesan cheese, salt, and pepper. No need to be precise.
Then add the olive oil and emulsify. Continue adding olive oil until you get a thick-ish paste. It should not be too runny.
Go back to your soup and remove it from the heat. Season with salt and pepper.
Ladle into a bowl, then add 2 tablespoons of “pommade”. If you want more, knock yourself out!
Serve with Parmesan cheese and sourdough bread.

Serves 6 – 8

Note:

If you want a little bit more protein in your soup, add a lamb shank or any other type of meat. I personally like to add a pork neck bone. Simply add the meat at step #3 and remove the bone before serving. You can also return the meat in bite-sized pieces.

Gluten-free? Skip the pasta.