Red lentil and squash curry stew
Lentils are packed with protein and fibre. Squash is rich in manganese, which plays an important role in boosting bone strength and helping the body to process fats and carbohydrates.
Ingredients
- 1 tsp extra virgin olive oil.
- 1 sweet onion, chopped.
- 3 garlic cloves, minced.
- 1 tbsp curry powder (or more to taste).
- 4 cups low-sodium broth.
- 1 cup red lentils.
- 3 cups cooked butternut squash.
- 1 cup greens of choice.
- Salt and black pepper, to taste.
Optional
- Fresh grated ginger, to taste.
Method
- In a large pot, add the extra virgin olive oil, chopped onion and minced garlic. Sauté for about 5 minutes over low-medium heat.
- Stir in the curry powder and cook for a few more minutes. Add the broth and lentils and bring to a boil. Reduce heat and cook for 10 minutes.
- Stir in cooked butternut squash and greens of choice. Cook over medium heat for about 5-8 minutes. Season with salt and pepper. Add some freshly grated ginger to taste if desired.
Italian-style stuffed red peppers
Peppers are packed with Vitamin C, crucial for preserving bones and protecting cartilage cells.
Ingredients
- 500g lean ground beef.
- 3 red bell peppers.
- 2 cups pasta sauce of your choice.
- 1 tsp basil/oregano seasoning (or any blend of Italian herbs).
- 1 tsp garlic powder (or 1 garlic clove, pressed).
- ½ tsp salt and pepper.
- ½ cup frozen chopped spinach (or veggie of choice) or (de-thawed and squeezed dry with paper towel).
- 2 tbsps grated parmesan cheese + 6 tbsps to garnish over the top of each pepper.
Optional
- 1 tsp (or 1 packet) low-calorie sweetener of choice to put in the sauce.
Method
- Preheat oven to 400°C. Line baking sheet with foil, coat with non-stick cooking spray. Wash red peppers, and cut around the stem to remove.
- Remove the stems.
- Cut peppers in half, length-wise, and remove the seeds and ribs inside the peppers. Set the peppers on baking pan.
- In the meantime, cook the ground beef in a large non-stick pan over medium-high heat. Stir and break up the beef while it’s cooking. When it’s almost completely cooked through, add the sauce and seasonings to the pan. Stir and continue to cook until the beef is completely cooked. Add the spinach and Parmesan and stir until everything is well combined.
- Scoop ½ cup of the beef mixture into each pepper.
- Sprinkle 1 tbsp of Parmesan over each pepper (or another low-fat shredded cheese, like mozzarella).
- Bake for 20-30 minutes, or until cheese is melted, and lightly golden brown.
- Remove from the oven, let cool, and enjoy!
Roasted cauliflower, fennel and ginger soup
Cauliflower contains high amounts of Vitamin C, a powerful antioxidant and well known for its anti-inflammatory properties. The vitamin and mineral content in fennel contributes to building and maintaining bone structure; and ginger helps to ease muscle pain and soreness.
Ingredients
- 1 quarter red onion.
- 4 garlic cloves.
- ½ head large cauliflower (cut into florets).
- 2 fennel bulbs chopped and cored.
- 500g stock of choice.
- 1 tsp turmeric and pinch of cinnamon and black pepper.
- 1 tsp sage leaves.
- Pinch of fennel seeds.
- 2 tbsps wheat-free tamari (soy sauce).
- 2 tbsps lemon juice.
- 1 knob ginger (peeled).
Method:
- Preheat oven to 200°C.
- On a baking tray, place red onion, garlic cloves, cauliflower and the fennel.
- Bake for 30-35 minutes until crispy.
- Remove from the oven and place in a blender with remaining ingredients.
- Blend until creamy.
- Pour into the saucepan and place on stovetop.
- Heat through on low heat to allow flavours to mix.
- Season to taste.
- Allow to cool slightly and serve warm.
References:
- https://www.arthritis.org/living-with-arthritis/arthritis-diet/recipes/
- https://ohsheglows.com/2011/10/05/red-lentil-and-squash-curry-stew/
- https://www.healthline.com/health/rheumatoid-arthritis/seven-day-meal-plan#day-4
- https://dashingdish.com/recipe/italian-style-stuffed-red-peppers/
- https://www.arthritis.org/living-with-arthritis/arthritis-diet/best-foods-for-arthritis/best-vegetables-for-arthritis.php
- https://www.superchargedfood.com/blog/dairy-free-themes/roasted-cauliflower-fennel-and-ginger-soup/