Archives For diet

This image is borrowed from Mrs. Wilkinson

This recipe serves 4

What you need:

* 4x100g salmon filets
* 1 big broccoli, cut in smaller pieces
* 4 cloves garlic, sliced
* 4 tbsp extra virgin olive oil
* 2 cups of quinoa (cook according to instructions)

What you do:

Heat oven to 200 °C (400 °F).
Prepare the quinoa as instructed on package – set aside, covered, when finished.
Heat a skillet and add two tablespoons of olive oil.
When oil is hot, add salmon and sear on one side for 3 minutes, flip over and sear on other side for 1 minute.
Remove salmon from pan and place on baking tray and in oven for about 7-8 minutes.
Drain excess oil from skillet, heat skillet again adding the remainder of the olive oil.
Sauté the garlic for 1 minute.
Turn heat down to medium. Add broccoli and 1/4 cup of water, cover and steam for 2 minutes.
Serve the greens on a platter with the salmon on top and a spoon of quinoa as sides.


Lentil and Quinoa Salad

4 January, 2013 — 2 Comments

What you need:

* 200 g lentils
* 250 g quinoa
* Handful fresh mint
* 1 lemon
* 1 red onion
* 2 cloves minced garlic
* 4 celery sticks
* 1 green bell pepper
* Extra virgin olive oil
* Salt to taste

What you do:

Cook lentils and quinoa according to package instruction.
Mix in big serving bowl the sliced onion, celery, bell pepper, olive oil, salt and garlic.
Add the warm lentils and quinoa.
Garnish with fresh mint and juice from a fresh lemon wedge.

Apple and Spinach Salad

4 January, 2013 — 1 Comment


What you need:

* 2 Tbsp fresh lime juice
* 2 Tbsp fresh orange juice
* 2 tsp Dijon mustard
* 2 tsp honey
* 1/4 tsp salt
* freshly ground black pepper to taste
* 1/2 cup thinly sliced red onion
* 8 cups fresh baby spinach (about 8 ounces)
* 1 large apple, cored and thinly sliced

What you do:

Combine juices, mustard, honey, salt and pepper in a small bowl and whisk together. Place onions and spinach in a large bowl. Add dressing and toss together.

White fish soup

4 January, 2013 — 1 Comment

What you need:

* 1 low-sodium chicken bouillon cube
* 3 Tbsp / 45 ml apple cider vinegar
* 2 cloves of Garlic, chopped
* 1 inch ginger, sliced thick, slices halved
* Pinch chili powder (optional)
* ½ white onion, diced
* 1 large sweet potato, cut into larger pieces
* Additional vegetables, as desired
* 1 lb / 454 g white fish, sliced into larger pieces

What you do:

Fill a large pot about halfway with water.
Add bouillon cube.
Heat to boiling, then lower temperature to medium low to simmer.
Add apple cider vinegar, garlic, ginger and chili powder.Meanwhile, chop onion and sweet potato.
Add to pot once it is simmering.
Add any additional vegetables as desired. Cover pot.Let simmer about 20 minutes. The liquid in the soup will taste acidic at first, but as the sweet potato cooks and incorporates into the soup, the sweetness will take away some of the acid.Once the sweet potato and additional veggies are cooked, add white fish. Cover and simmer about 10 minutes, or until fish flakes readily.Remove chunks of ginger and serve. Can be eaten the next day as well.

Foods to Avoid with Arthritis

  • You must avoid fats and cholesterol containing foodstuffs like red meat and pork.
  • Dairy products like whole milk, cheese, and butter also contain high cholesterol and phosphorous, and hence, should be excluded from the arthritis diet.
  • It is advisable to avoid refined wheat and wheat products like wheat bread. It contains phosphorous and can aggravate arthritis. Corn should also be avoided.
  • Avoid having tomatoes, bell pepper, and eggplant, as some people have reported reduced joint pain after avoiding these foods completely.
  •  Other foods that you need to avoid as a diet for arthritis pain relief are excess sugar and salt-containing foods.
  • Abstain from having soft drinks with a lot of sugar, cookies, sodas; salt-containing foods like fries, etc.
  • You must also avoid having too much coffee as it contains caffeine.
  • Excess alcohol can aggravate gout.
  • Citrus fruits like orange or lemon must be completely avoided.

Foods Good for Arthritis

  • Arthritis diet is a pure vegetarian diet. Therefore, try to reduce the intake of meat or avoid it completely.
  • Foods that contain high polyunsaturated fatty acids, especially the omega-3 fatty acid, are very essential to reduce joint pain and other symptoms of arthritis. Fish like tuna, herring, mackerel and salmon are rich in omega-3 fatty acids. Similarly, walnuts, avocado and soybeans also contain omega-3 fatty acids.
  • Having fresh fruits (like apples, kiwi, mango, peach, strawberries, etc.) and vegetables (like Broccoli, collard, spinach, sweet potatoes, etc) helps in relieving symptoms of arthritis. They contain many beneficial nutrients that are required by the body. They help improve the overall health of a person.
  • You must have vegetable soups, juices and herbal teas.
  • Try to eat fresh and healthy foodstuffs, avoiding processed and fried foods.

The effectiveness of the foods in reducing or aggravating arthritis differ from person to person.
For e.g., a certain foodstuff may cause aggravation of joint pain in a person, while may not affect the other person. Therefore, it is essential to consult the doctor and chalk out a proper diet plan.

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