Is fibromyalgia dragging you down? Your diet can make a difference in how you feel. Try these 7 delicious recipes to boost your well-being…
According to the American College of Rheumatology, up to 4% of Americans – mostly women – suffer from fibromyalgia, a disorder with symptoms ranging from fatigue to painful periods.
Can your diet ease aches and tiredness?
Perhaps. Although researchers don’t know what causes the disease, a 2010 review of research on fibromyalgia and nutrition, published in the journal Rheumatology International, shows that an overall well-balanced diet helps patients manage their weight and improve symptoms.
So what should you eat? Lean proteins, fiber-rich veggies and fruits and whole grains, according to The Fibromyalgia Controversy by M. Clement Hall, M.D. (Prometheus Books).
Try these 7 recipes to help you better manage fibromyalgia…
Halibut Roasted with Red Bell Peppers, Onions & Russet Potatoes
This fish is the perfect choice for fibro sufferers. Halibut is rich in magnesium, which helps the body maintain normal muscle and nerve function, according to the National Institutes of Health. A deficiency in the mineral increases muscle spasms, migraines and more, according to Hall. It’s also rich in omega-3 fatty acids, which can help tame inflammation.
Serves: 4
Preparation time: 1 hour
Ingredients
2 russet potatoes, (about 1 pound), scrubbed, halved lengthwise and cut into 1/2-inch spears
2 tablespoons extra-virgin olive oil
1 large red bell pepper, quartered, seeded and cut into eight 1/2-inch wedges
1 large white onion, peeled and cut into 1/4-inch wedges
1/2 teaspoon salt, divided
Freshly ground pepper, to taste
2 tablespoons coarsely chopped fresh flat-leaf parsley
2 teaspoons coarsely chopped lemon zest
1 teaspoon dried oregano
1 clove garlic, crushed
1-1/2 pounds halibut fillet, (about 3/4 inch thick), skin removed, cut into 4 portions
Lemon wedges
Preparation
1. Preheat oven to 400°F. Place potatoes in a large roasting pan or on a large rimmed baking sheet; drizzle with oil and turn to coat evenly. Add bell pepper and onion. Season with 1/4 teaspoon salt and pepper.
2. Roast the vegetables, turning the potatoes once or twice and moving the pepper and onion pieces around so they brown evenly, until the potatoes are starting to brown and are almost tender, about 35 minutes.
3. While the vegetables are roasting, finely chop parsley, lemon zest, oregano and garlic together to make gremolata. Season halibut with remaining 1/4 teaspoon salt and pepper, then sprinkle with 2 teaspoons gremolata.
4. Remove the pan from the oven. Increase oven temperature to 450°. Push the vegetables to the sides of the pan and place the halibut in the center. Spoon some of the onions and peppers over the halibut. Arrange the potatoes around the edges, turning the browned sides up.
5. Roast until the vegetables are browned and tender and the halibut is opaque in the center, 10-15 minutes more, depending on the thickness of the fish. Sprinkle the remaining gremolata on top. Arrange the halibut and vegetables on a platter or individual plates. Serve with lemon wedges.
Enjoy!
Nutrition Facts
Per serving:
363 calories
10 g fat (1 g sat, 5 g mono)
53 mg cholesterol
31 g carbohydrates
39 g protein
3 g fiber
392 mg sodium
1432 mg potassium
Nutrition Bonus: vitamin C (190% Daily Value), potassium (71% DV), vitamin A (60% DV), iron (15% DV)
Edamame-Ginger Dip
Edamame (green soybeans) are another standout fibromyalgia food for their lean protein. They’re also a great source of magnesium – 1/2 cup has 20% of your daily needs for the mineral. Think of this dip as an Asian version of hummus, made with edamame, ginger and soy. Serve with rice crackers and/or carrot sticks.
Serves: 6
Preparation time: 1-1/4 hours
Ingredients
8 ounces frozen shelled edamame
1/4 cup water
2 tablespoons reduced-sodium soy sauce
1 tablespoon minced fresh ginger
1 tablespoon rice vinegar
1 tablespoon tahini
1 clove garlic
1/8 teaspoon salt
Hot pepper sauce to taste
Preparation
1. Cook edamame according to package directions.
2. Purée the cooked edamame, water, soy sauce, ginger, vinegar, tahini, garlic, salt and hot sauce in a food processor until smooth. Chill for 1 hour before serving.
Enjoy!
Nutrition Facts
Per serving:
108 calories
3 g fat (0 g sat, 1 g mono)
0 mg cholesterol
14 g carbohydrates
5 g protein
2 g fiber
214 mg sodium
32 mg potassium
Hibiscus-Pomegranate Herb Tea
This herbal iced tea blends sour, berry-flavored hibiscus tea with sweet pomegranate juice, which is packed with antioxidants that combat cell damage. Plus, this keeps you well hydrated, which boosts muscle and joint function and keeps your energy up.
Serves: 8
Preparation time: 2 hours 10 minutes (including 2 hours chilling time)
Ingredients
1/4 cup loose hibiscus tea, or 12 herbal tea bags that contain hibiscus
4 cups boiling water
1 cup pomegranate juice or nectar
4 cups cold water
Lemon wedges, for garnish
Preparation
1. Steep loose tea (or tea bags) in boiling water for 3-5 minutes.
2. Strain the tea (or remove tea bags) and pour into a large pitcher. Stir in pomegranate juice (or nectar) and cold water. Refrigerate until chilled, about 2 hours. Serve over ice with lemon wedges, if desired.
Enjoy!
Nutrition Facts
Per serving:
19 calories
0 g fat (0 g sat, 0 g mono)
0 mg cholesterol
19 g carbohydrates
0 g protein
0 g fiber
25 mg sodium
8 mg potassium
Simple Sautéed Spinach
Spinach and other leafy greens are other magnesium winners, and this recipe will become a go-to speedy side dish. Sautéed spinach (or any greens) with garlic and a squeeze of lemon (or vinegar) is a simple formula that lets spinach shine and will never go out of favor. Add a sprinkling of toasted almonds, another magnesium-rich, fibromyalgia-friendly ingredient.
Serves: 6
Preparation time: 20 minutes
Ingredients
2 tablespoons extra-virgin olive oil
4 cloves garlic, thinly sliced
20 ounces fresh spinach
1 tablespoon lemon juice
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
Preparation
1. Heat oil in a Dutch oven over medium heat. Add garlic and cook until beginning to brown, 1-2 minutes. Add spinach and toss to coat. Cover and cook until wilted, 3-5 minutes. Remove from the heat and add lemon juice, salt and crushed red pepper. Toss to coat and serve immediately.
Enjoy!
Nutrition Facts
Per serving:
68 calories
5 g fat (1 g sat, 4 g mono)
0 mg cholesterol
4 g carbohydrates
3 g protein
2 g fiber
172 mg sodium
540 mg potassium
Nutrition Bonus: vitamin A (180% Daily Value), folate (46% DV), vitamin C (45% DV), iron & potassium (15% DV)
Quinoa & Smoked Tofu
We took the tangy fresh flavors of tabbouleh and paired them with smoky tofu and quinoa – protein- and magnesium-rich – to create a main-dish salad that’s perfect served on a bed of greens. This salad is also jam-packed with heart-healthy ingredients – whole grains (quinoa), legumes (soy-based tofu) and plenty of vegetables.
Serves: 6
Preparation time: 35 minutes
Ingredients
2 cups water
3/4 teaspoon salt, divided
1 cup quinoa, rinsed well
1/4 cup lemon juice
3 tablespoons extra-virgin olive oil
2 small cloves garlic, minced
1/4 teaspoon freshly ground pepper
1 6- or 8-ounce package baked smoked tofu, diced
1 small yellow bell pepper, diced
1 cup grape tomatoes, halved
1 cup diced cucumber
1/2 cup chopped fresh parsley
1/2 cup chopped fresh mint
Preparation
1. Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15-20 minutes. Spread the quinoa on a baking sheet to cool for 10 minutes.
2. Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, parsley and mint; toss well to combine.
Enjoy!
Nutrition Facts
Per serving:
228 calories
10 g fat (1 g sat, 6 g mono)
0 mg cholesterol
26 g carbohydrates
9 g protein
4 g fiber
376 mg sodium
418 mg potassium
Nutrition Bonus: vitamin C (80% Daily Value), iron (25% DV), vitamin A (20% DV), magnesium (19% DV)
Indian Mango Dal
More than 60 different types of dal (or dhal) are made in India. The basic dish contains lentils or other legumes, which are packed with protein and fiber, helping to keep the pounds off.
Serves: 6
Preparation time: 40 minutes
Ingredients
1 cup yellow lentils
4 cups water
1 teaspoon salt, divided
1/2 teaspoon ground turmeric
1 tablespoon canola oil
1/2 teaspoon cumin seeds
1 medium onion, chopped
4 cloves garlic, minced
1 tablespoon minced fresh ginger
1/2 teaspoon ground coriander
1/4 teaspoon cayenne pepper
2 mangoes, peeled and diced
1/2 cup chopped fresh cilantro
Preparation
1. Place lentils in a colander and rinse until the water runs clear. Combine lentils, 4 cups water, 1/2 teaspoon salt and turmeric in a large saucepan. Bring to a boil. Reduce heat to a simmer, partially cover and cook, stirring occasionally, for 15 minutes.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add cumin seeds and cook until fragrant and starting to brown, about 30 seconds. Add onion; cook, stirring, until soft and beginning to brown, 4-6 minutes. Add garlic, ginger, coriander, cayenne and the remaining 1/2 teaspoon salt and cook, stirring, for 1 minute more.
3. Stir the garlic mixture and mangoes into the lentils. Return to a simmer; cook, stirring occasionally, until the lentils are falling apart, 10-15 minutes more. Stir in cilantro.
Enjoy!
Nutrition Facts
Per serving:
186 calories
3 g fat (0 g sat, 2 g mono)
0 mg cholesterol
0 g carbohydrates
9 g protein
9 g fiber
398 mg sodium
511 mg potassium
Nutrition Bonus: folate (45% Daily Value), vitamin C (40% DV), iron (20% DV), vitamin A (15% DV)
Mustard Greens & Bulgur
Mustard greens are high in magnesium, and bulgur is a quick-cooking whole grain. This recipe also has walnuts and walnut oil, which are another source of the mineral, as well as omega-3 fatty acids.
Serves: 6
Preparation time: 40 minutes
Ingredients
1 cup bulgur
2 tablespoons chopped walnuts
6 teaspoons walnut oil, or extra-virgin olive oil, divided
2 shallots, chopped
1 tablespoon finely chopped garlic
12 cups thinly sliced mustard greens, (about 1 bunch), tough stems removed
1/3 cup chopped pitted dates
2-3 tablespoons water
4 teaspoons white-wine vinegar
1/2 teaspoon salt
Preparation
1. Prepare bulgur according to package directions. Transfer to a colander and rinse under cool water; drain. Toast walnuts in a small dry skillet over medium-low heat, stirring, until lightly browned and fragrant, 2-3 minutes.
2. Place 5 teaspoons oil and shallots in a large skillet over medium-low heat. Cook until the shallots start to brown, 4-6 minutes. Add garlic and cook, stirring, until fragrant, about 15 seconds. Add mustard greens, dates and 2 tablespoons water and cook, stirring occasionally, until the greens are tender and the water evaporates (add another tablespoon of water if the pan is dry before the greens are tender), about 4 minutes. Stir in vinegar, salt and the prepared bulgur; cook until heated through, about 1 minute. Drizzle with the remaining 1 teaspoon oil and sprinkle with the walnuts before serving.
Enjoy!
Nutrition Facts
Per serving:
169 calories
6 g fat (1 g sat, 1 g mono)
0 mg cholesterol
27 g carbohydrates
4 g protein
5 g fiber
199 mg sodium
192 mg potassium
Nutrition Bonus: vitamin A (57% Daily Value), vitamin C (33% DV), good source of omega-3s
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How Much Do You Know About Fibromyalgia?
Described by Hippocrates in ancient Greece, fibromyalgia is one of the world’s oldest medical mysteries. The disease – a complex illness marked by chronic muscle, tendon and ligament pain, fatigue and multiple tender points on the body – affects about 2% percent of Americans, most of them women.
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