Broccoli, cabbage, garlic and onions are full of nutrition, but could they help ease osteoarthritis pain relief? Compounds in these veggies might turn out to be an arthritis cure on a plate, new research from England suggests. Learn about the intriguing science, then make these 6 delicious, easy recipes a part of your osteoarthritis diet…
Nutritionists have long been recommending anti-inflammatory foods such as vegetables, cherries and fatty fish for minor osteoarthritis pain relief, a common degenerative condition of the joints.
But recently, some English researchers looked into whether certain foods might help prevent or slow the progression of arthritis.
The active compounds in these foods are sulforaphane, found in cruciferous vegetables such as broccoli, and diallyl disulphide, found in “allium” vegetables such as garlic and onions.
Diallyl disulphide helps block an inflammatory reaction that leads to osteoarthritis, according to a 2010 study published in BMC Musculoskeletal Disorders. When researchers looked at adult female twins, they found that those who ate more alliums had a lower rate of arthritis in their hips.
“The data suggests a protective association between allium vegetables and osteoarthritis,” says researcher Ian Clark, Ph.D., a professor of musculoskeletal biology at the University of East Anglia, who participated in the study.
Clark’s team also found sulforaphane blocks enzymes responsible for joint destruction, and is looking into whether eating vegetables such as broccoli can also help prevent arthritis.
Research is in its early stages, and so far the idea that vegetables could be a part of osteoarthritis treatments has only been demonstrated in laboratory tests, Clark tells Lifescript.
But why wait? These vegetables are delicious and loaded with nutrition, so there’s no reason not to eat them frequently. If it turns out that they’re a tasty arthritis cure, that’ll just be a bonus.
Another plus: They fit perfectly into a lower-calorie eating plan – and losing excess weight is another important way to prevent arthritis pain and reduce stress on joints, according to the National Arthritis Foundation.
So load up your plate with the following foods and try 6 recipes that use them:
Cruciferous vegetables: Broccoli, broccoli sprouts, kale, bok choy, Brussels sprouts and raw cabbage (especially Savoy or red varieties)
Allium vegetables: Garlic, onions, leeks, chives, shallots and scallions
Herb & Onion Frittata
This onion-packed Italian-style omelet is delicious with just about any herb combination; try parsley, dill, chervil or marjoram.
Serves: 1
Preparation time: 10 minutes
Cook time: 10 minutes
Ingredients
1 cup diced onion
1/4 cup plus 1 tablespoon water, divided
1 teaspoon extra-virgin olive oil
1/2 cup liquid egg substitute, such as Egg Beaters
2 teaspoons chopped fresh herbs, or 1/2 teaspoon dried
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
2 tablespoons farmer’s cheese, or reduced-fat ricotta
Preparation
1. Bring onion and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until onion is slightly softened, about 2 minutes. Uncover and continue cooking until water has evaporated, 1-2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until onion begins to brown, 1-2 minutes more.
2. Pour in egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so uncooked egg will flow underneath, until mostly set, about 30 seconds more.
3. Reduce heat to low. Sprinkle herbs, salt and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle remaining 1 tablespoon water under it. Cover and cook until egg is completely set and cheese is hot, about 2 minutes. Slide frittata out of pan using the spatula and serve.
Enjoy!
Nutrition Facts
Per serving:
192 calories
7 g fat (2 g sat, 4 g mono)
10 mg cholesterol
16 g carbohydrates
15 g protein
3 g fiber
529 mg sodium
339 mg potassium
Nutrition Bonus: vitamin C (20% Daily Value)
Broccoli with Black Bean-Garlic Sauce
You get garlic and broccoli in this fast, bold-tasting Asian-style dish with a rich and warming glaze.
Serves: 4
Preparation time: 15 minutes
Cook time: 15 minutes
Ingredients
1 teaspoon sesame seeds
1/2 cup water, divided
1 teaspoon rice-wine vinegar, or white-wine vinegar
1 teaspoon cornstarch
2 teaspoons black bean-garlic sauce
2 teaspoons canola oil
1 clove garlic, minced
4 cups broccoli florets
Preparation
1. Toast sesame seeds in a small dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2-3 minutes. Transfer to a bowl to cool.
2. Mix 1/4 cup water, vinegar and cornstarch in a small bowl. Add black bean sauce and stir until smooth.
3. Heat oil in a large nonstick skillet or stir-fry pan over medium-high heat. Add garlic and stir-fry until fragrant, about 30 seconds. Add broccoli and stir to coat. Add remaining 1/4 cup water; cover and steam just until broccoli is tender-crisp, 1-3 minutes. Push broccoli to sides and pour sauce mixture in center. Stir until sauce begins to thicken, about 1 minute. Stir in broccoli to coat. Serve immediately, sprinkled with the sesame seeds.
Enjoy!
Nutrition Facts
Per serving:
53 calories
3 g fat (0 g sat, 2 g mono)
0 mg cholesterol
6 g carbohydrates
2 g protein
2 g fiber
133 mg sodium
247 mg potassium
Nutrition Bonus: vitamin C (110% Daily Value), vitamin A (45% DV), folate (13% DV)
Fajita Burgers
Just about every “allium” veggie is present in this spicy burger dish. It’s served on an oblong roll, slathered with a spicy chipotle mayonnaise and topped with roasted Anaheim peppers and a delicious slaw.
Serves: 4
Preparation time: 50 minutes
Cook time: 50 minutes
Ingredients
1 pound 90%-lean ground beef
3/4 cup chopped fresh cilantro, divided
1/2 cup finely chopped red onion
1/4 cup chopped scallions
2 teaspoons minced garlic
1 tablespoon chili powder, preferably New Mexican
1 teaspoon ground cumin
1/2 teaspoon dried oregano, preferably Mexican
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1/3 cup reduced-fat mayonnaise
1 tablespoon lime juice
1 tablespoon chopped chipotle chile in adobo
1/2 cup shredded Monterey Jack cheese
4 French rolls , preferably whole-wheat, split and toasted
2 roasted Anaheim or poblano peppers
1 cup shredded green cabbage
4 slices tomato
4 thin slices red onion
Preparation
1. Preheat grill to medium-high.
2. Place beef, 1/4 cup cilantro, onion, scallions, garlic, chili powder, cumin, oregano, pepper and salt in a large bowl. Gently combine, without over-mixing, until evenly incorporated. Form into 4 equal patties, about 1/2-inch thick and oval-shaped to match the rolls.
3. Combine remaining 1/2 cup cilantro, mayonnaise, lime juice and chipotle in a small bowl.
4. Peel roasted peppers, halve lengthwise and remove the seeds.
5. Oil grill rack. Grill burgers until an instant-read thermometer inserted in the center registers 165°F, about 6 minutes per side. Top with cheese and cook until it’s melted, about 1 minute more.
6. Assemble burgers on toasted rolls with chipotle mayonnaise, half a roasted pepper, cabbage, tomato and onion.
Enjoy!
Nutrition Facts
Per serving:
416 calories
19 g fat (7 g sat, 6 g mono)
82 mg cholesterol
34 g carbohydrates
30 g protein
7 g fiber
695 mg sodium
628 mg potassium
Nutrition Bonus: zinc (47% daily value), vitamin C (35% DV), iron (30% DV), vitamin A (25% DV), calcium (20% DV)
Roasted Brussels Sprouts with Hazelnut Brown Butter
If you think you don’t like Brussels sprouts, try this dish. Browned butter brings out a mellow nuttiness that complements the strong flavor.
Serves: 4
Preparation time: 10 minutes
Cook time: 25 minutes
Ingredients
1 tablespoon butter
1 pound Brussels sprouts, trimmed and quartered
1/4 cup chopped hazelnuts
1/4 teaspoon salt
Freshly ground pepper, to taste
3 tablespoons water
Preparation
1. Position rack in bottom third of oven; preheat to 450°F.
2. Place butter on a large rimmed baking sheet and roast until butter is melted, browned and fragrant, 4-5 minutes. Remove baking sheet from oven; toss Brussels sprouts and hazelnuts with browned butter and sprinkle with salt and pepper. Return to oven and roast for 7 minutes. Sprinkle with water; toss and continue roasting until sprouts are tender and lightly browned, 7-9 minutes more.
Enjoy!
Nutrition Facts
Per serving:
115 calories
8 g fat (2 g sat, 3 g mono)
8 mg cholesterol
10 g carbohydrates
4 g protein
4 g fiber
172 mg sodium
441 mg potassium
Nutrition Bonus: vitamin K (216% Daily Value), vitamin C (130% DV), folate & vitamin A (20% DV)
Lemon-Garlic Marinated Shrimp
Marinating in garlic- and lemon-infused oil turns precooked shrimp into a simple yet elegant dish.
Serves: 12
Preparation time: 10 minutes
Cook time: 10 minutes
Ingredients
3 tablespoons minced garlic
2 tablespoons extra-virgin olive oil
1/4 cup lemon juice
1/4 cup minced fresh parsley
1/2 teaspoon kosher salt
1/2 teaspoon pepper
1-1/4 pounds cooked shrimp
Preparation
1. Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute. Add lemon juice, parsley, salt and pepper. Toss with shrimp in a large bowl. Chill until ready to serve.
Enjoy!
Nutrition Facts
Per serving:
73 calories
3 g fat (0 g sat, 2 g mono)
92 mg cholesterol
1 g carbohydrates
10 g protein
0 g fiber
154 mg sodium
108 mg potassium
Nutrition Bonus: protein, selenium
Garlic-Tomato Toasts
Pan con tomate, a classic Catalan tapa, is a tasty way to eat garlic. Serve alongside a soup or stew, or with thinly sliced prosciutto and Manchego cheese for a tantalizing appetizer.
Serves: 2
Preparation time: 10 minutes
Cook time: 10 minutes
Ingredients
2 slices whole-wheat country bread
1 small clove garlic, cut in half
1/2 teaspoon extra-virgin olive oil
1 small plum tomato, cut in half
Kosher salt & coarsely ground pepper, to taste
Preparation
1. Grill or toast bread. Rub one side of the toasted bread with the cut-side of a garlic clove half and drizzle with extra-virgin olive oil. Rub with the cut-side of a tomato half. Sprinkle with kosher salt and coarsely ground pepper.
Enjoy!
Nutrition Facts
Per serving:
91 calories
3 g fat (1 g sat, 2 g mono)
0 mg cholesterol
12 g carbohydrates
4 g protein
2 g fiber
168 mg sodium
82 mg potassium
What’s Your Food Cures IQ?
Food is medicine. That's the message from renowned nutritionist Joy Bauer. In her groundbreaking book Food Cures, she reveals the foods that manage, treat and even cure common health concerns such as arthritis, heart disease, diabetes and more. Do you have the prescription for better health?
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