Chicken Breasts with Turmeric, Shallots and Orange

Turmeric is said to be one of the spices that are most helpful in reducing inflammation in the body.  Eating to reduce inflammation is not only beneficial to those with an inflammatory auto immune condition but also plays a large role in cardiovascular health.  So be bold and add some turmeric to your food.

This recipe has a bit of a Moroccan flavor to it with the use of both turmeric and cinnamon.  Pairing with the oranges and fresh herbs balances out the flavors for a savory dish with just a touch of sweetness.

 Chicken Breasts with Turmeric, Shallots and Orange

4 bone in chicken breasts (or thighs)

2 large shallots, minced

1 clove garlic

2 teaspoons olive oil or butter

2 oranges in total (one for zesting and juice and one for slicing)

Juice from zested orange

1 Tbs fresh thyme leaves (or parsley)

½ tsp turmeric

¼ tsp cinnamon

Kosher salt

Freshly ground black pepper

Splash of soy sauce

Method:

• Chop shallots, garlic, thyme (or parsley)
• Peel and chop zest.  This is one of the rare times I do not use a microplane for zest because I prefer the coarser texture.
• In a very small pan heat oil or butter, then add shallots, garlic and zest.  Sauté on low heat until shallots begin to soften.
• Add spices and combine, heat until fragrance is released.

Put mixture aside to cool.

Slice the other orange into very thin rounds

For each chicken breast or thigh, lift up the skin and put 1 teaspoon of the shallot mixture under each piece.  Then add two orange slices under the skin, on top of the shallot mixture.

Seasons breasts on both sides with salt and pepper.

Brown chicken pieces in a heavy pan then bake on a foil lined baking sheet at 375 degrees for 30 – 45 minutes depending on the size of chicken pieces.  Use a meat thermometer to check for doneness.

While chicken is baking prepare the pan sauce.

Heat pan that was used to brown chicken.  Deglaze with orange juice and the soy sauce.  Reduce to desired consistency and set aside.

When chicken is done, remove from oven, place on a platter and rest for at least 10 minutes.  Pour any juices collected at bottom of platter into your sauce.

Arthritis Kitchen Tips:

• To avoid staining, keep your Turmeric in a small container with a shaker top.  Also makes it easy to use.
• Sautéing the aromatics and the spices brings out the natural oils in the spices and enhances their aroma and flavor.

Beet Soup – Classic Borscht

 

 

 

 

 

 

 

 

I’ve always been a fan of beets.  We enjoy them in salads, either grated raw or roasted.  Pickled beets are a nice side or condiment and beets are also great when steamed.  Turning these bright red nutritional rock stars into soup however is a labor of love that rewards you with such an amazing taste treat that is also really beautiful.

Beet soup or Borscht as it is often referred to is a traditional Eastern European delicacy.  Using a recipe from The Soup Bible as an inspiration, the following is a silky luxurious soup.  Served with a thick slice of challah this made for a complete, rich and satisfying meal.  Not only was this one of the tastiest soups I’ve had in a long time but when I started to read about beets and their unique nutritional profile I got excited.

Beets score extremely high points for being a powerful antioxidant, anti-inflammatory and are also assist with detoxification.  The reason for this is the high concentration of the betalain pigments that give the beets their vibrant red color.  While these reds are present in other foods, they are much more concentrated in beets.  Beets belong to the chenopod family of foods that also include spinach and quinoa which are said to have unique and powerful health benefits not found in other types of foods.  Please note that these nutritional benefits are depleted somewhat during long cooking times.  See Arthritis Kitchen Tips below for cooking guidelines.

Borscht

1 onion chopped

1 lb raw beets – peeled and washed

2 – 3 celery stalks – chopped

1 small red bell pepper – chopped

4 oz mushrooms – chopped

1 large apple – chopped

2 Tbs olive oil

2 litres/9 cups stock or water

1 tsp ground cumin

¼ tsp dried thyme

1 large bay leaf

juice of ½ fresh lemon

Salt and pepper

To Garnish:

Sour cream, Fresh dill

Directions:

Heat olive oil in large saucepan, add the chopped vegetables and apple and briefly sauté.   Add about 3 Tbs of the stock or water, cover and cook gently for approximately 15 minutes stirring occasionally.

Add the cumin, and thyme, sauté for 1 min then add remaining stock, bay leaf and juice of ½ lemon and salt and pepper to taste.

Bring the mixture to a boil, cover and gently simmer for about 30 minutes.

Strain the vegetables, reserving the liquid.  Process the vegetables in a food processor or blender until smooth and creamy.  Return to pan, add the reserved stock and reheat.  Check for seasoning, adjust as needed.

Divide into individual serving dishes.  Garnish with swirls of sour cream and a few sprigs of fresh dill.

Serves 6

Arthritis Kitchen Tips:

• Do not overcook.  In order to preserve their nutritional content beets should only be steamed for 15 minutes or if roasting, under 1 hour.
• Beets can stain your hands when working with them.  Wear gloves if you wish or, clean up right away using some olive oil and salt!
• Beet purchased with their green tops attached are generally fresher and younger than beets purchased loose.

The Waiting Game

Waiting can be difficult.  I’ve been doing a lot of waiting these days it seems.  Waiting for medical appointments, waiting for results, waiting for procedures, waiting for it to be time to take my next dose of pain medication, waiting for big deal medical treatments.

The old expression ‘a watched pot never boils’ comes to mind so I try to keep busy doing things to distract myself and take my mind off of things and to keep my mind active and positive as I also work through high levels of pain…..and I wait.

Right now I am waiting to hear from the cancer agency to book my initial consultation appointment with my Oncologists.  Meeting with them will provide me with information and schedule for what I am being told at this point will be radiation treatment followed by chemotherapy.  I am pretty much on hold for everything else in my life waiting for this process to begin.  Waiting…

I have been incredibly fortunate so far with very little wait times between finding a lump, diagnosis of breast cancer to having my surgery completed.  When meeting with my surgeon for my post surgical checkup the beginning of last week he indicated that the cancer agency is really quick and I should hear from them soon.  Great news as I am off all medications for my Rheumatoid Autoimmune Disease, formerly known as Rheumatoid Arthritis.  I was just about to start the process of switching from one biological drug to another due to being non-responsive to the drug, or experiencing a fail as it is referred to.  When the diagnosis of breast cancer came into play I needed to stop biological medications as well as the Methotrexate in preparation for surgery.  On top of that, they cannot be taken at the same time as receiving chemo so I have been told to not resume them while waiting for chemo to start and to manage pain as best I can until then.  The good news is that the chemo is pretty much assured to knock the Rheumatoid Disease into remission so that I will gladly welcome.  I’d just like to get on with it so that I don’t have to be in such pain.  Managing through a flare without your prescribed medications is not something to sign up for, take it from me.  I’ve been off all meds for 5 weeks now.

So this is what I am currently waiting for….to find out WHEN my appointment is so I can plan.  I am ready at a moment’s notice and will take the very first one that is available.  Starting treatments is going to be the beginning of the next stage of this journey and I need to bank my energy and stay healthy so I can take it all in stride.  And I need to be able to make my plan.  It’s what I do and it’s a way for me to have something that is under control during this time when things are anything but under control.  Just let me know when it will all start and I’m good to go.  Not knowing is driving me crazy and there are things I want to do prior to starting treatment (like getting my hair cut really short) and not knowing when my first appointment is seems to be turning into my “big deal” in this waiting game.

I was feeling really good after surgery, perhaps on a high from the whole process (I know, I’m weird – I’ve been totally energized and so up through this whole thing so far) and I was active and going for beach walks every other day.  Then a flare hit and now I am back to fatigue levels of being completely exhausted.  Activities like getting dressed currently require some assistance and a rest period afterwards.  Pain levels are such that there is no question if I am taking my pain meds every 4-5 hours.  Sometimes the last hour is a tough one but I am tougher.  When dealing with chronic pain you get used to this and you do something else and before you know it you’ve worked through it and made it through the waiting period.

What are you waiting for?

Fruit Flax n Nut Muffins

 

 

 

 

Looking for a nutritious grab n go way to kick start your morning?

These muffins are packed with inflammation fighting ingredients, are high in omega 3’s, fiber and antioxidants making them a terrific way to start the day. This recipe uses applesauce, pineapple and carrots making these incredibly moist and full of flavor. Flax is a powerhouse of nutrition, fiber and omega 3’s. Olive oil and walnuts also provide omega 3’s making these such an excellent start to your morning. You can mix and match your ingredients by what you have on hand for fruit and nuts.
 

This recipe yields 18 large or 24 small muffins. I often individually wrap and freeze most of them. Makes for a really easy grab and go breakfast that can be thrown into your backpack or lunch bag and then enjoyed as is when thawed. How easy is that!

Flax Fruit and Nut Breakfast Muffins
1 ¾ cup white flour
¾ cup whole wheat or spelt flour
¾ cup flax meal
½ – ¾ cup brown sugar
1 tablespoon baking powder
1 teaspoon baking soda
½ teaspoon salt
1 tablespoon cinnamon
3 eggs beaten
½ cup apple sauce
1/3 cup olive oil
½ cup milk
¾ cup diced pineapple
2 ½ cups grated carrots
¾ cup walnuts, chopped
½ cup golden raisins (optional)
1 teaspoon candied ginger on top (optional)

Method:
Preheat oven to 375°F line muffin tins with liners or spray with cooking spray.
Combine dry ingredients well in a large mixing bowl.
In a separate bowl combine the eggs, applesauce, oil and milk.
Stir in the pineapple and applesauce to the wet mixture then add all to the dry ingredients; stirring just until combined.
Fold in the grated carrots, nuts and raisins. Fill muffin cups 3/4 full.
Bake for 25 – 30 minutes or just until lightly browned.

Arthritis Kitchen Tip:

This is a terrific recipe for anyone interested in eating foods that can assist in reducing inflammation in the body. Flax, walnuts, cinnamon and pineapple are noted for the ability to reduce inflammation. Eating food like this can only do a body good.

Salmon in Parchment

March is National Nutrition Month, so with that in mind I’ve chosen to share a couple of recipes using salmon, a super food when it comes to its nutrition. High in Omega 3’s, and vitamins A and D, salmon is Arthritis friendly, and when eating salmon you also support heart health, skin, nervous system and cognitive function.

Salmon is rich in flavor and works well with simple preparations using fresh aromatics. My absolute favorite way to cook salmon is in parchment in the oven. It’s a really easy cooking method that’s fast and requires zero clean up. By making a pouch and cooking the fish en papillote it becomes perfectly infused with whatever aromatics you choose. I usually use fresh herbs, lemon, a few slices of onion or shallots, a splash of white wine and some salt and pepper. Use what you have on hand and let your imagination and your taste buds be your inspiration.

Salmon in Parchment

Start with a large sheet of parchment paper, fold in half then round the corners so you have somewhat of a circle. It does not have to be perfect.

Now start layering your ingredients on one half of the parchment. Start with a couple of really thin slices of lemon and a sprig or two of herbs or other aromatics then place the fish on top. If the fish you are using has skin attached, place it skin side down. Season the fish with salt and pepper then top with more aromatics – citrus slices, thinly sliced onion or fennel, fresh herbs like dill, thyme, parsley. Drizzle with a tiny bit of olive oil and a splash of wine. Then you are ready to seal up your pouch.

Crimp the edges of the parchment together with a folding/rolling pattern working in one direction all the way around. Your package should look something like this when done.

Place on a baking sheet and cook in an oven preheated to 400 degrees for 10 – 12 minutes. Be careful when opening up the packages as there will be hot steam. Enjoy!

Baked Fillet of Salmon
If you do not have parchment on hand you can do a similar preparation in the oven using a shallow glass pan.

For a piece of sockeye or any fresh fillet place skin side down in a shallow glass pan. Season with salt, pepper, top with lemon slices and fresh dill or other desired fresh herbs. Place in a preheated 400 degree oven and bake for 10 – 15 min depending on thickness. Watch carefully as to not overcook the fish. Serve with wedges of lemon.

Pasta with Lemon Zest and Leeks

Pasta with Lemon Zest and Leeks

Serves 2

½ package linguine or spaghetti

1 leek, washed and sliced into rings or half moons

1 Tbs olive oil

1 – 2 lemons. Remove all zest and set aside

2 Tbs shallots, or 1 Tbs garlic or ½ of an onion chopped

2 Tbs chopped parsley

1 tsp any other fresh herb on hand (thyme, rosemary, basil, fennel, dill) *optional*

Salt and pepper to taste

¾ cup parmesan cheese

Pinch of chili flakes *optional*

1 cup reserved pasta water

Additional olive oil

Bring water to boil, season with salt and add pasta. Cook 1 min less than package directions.

Meanwhile, sauté leeks, shallots and lemon zest just until leeks are starting to brown. Add a handful of fresh herbs, a generous squeeze of lemon juice and let rest until pasta is cooked.

Once pasta is just under the doneness you like; remove it from the boiling water using tongs or a pasta lifter. Place strands of cooked pasta directly into the pan with the leeks. Add remaining fresh herbs and chili flakes if using.

Then add ½ cup of pasta water toss pasta well until water is absorbed. If pasta seems dry, add more pasta water. You want the strands of pasta loose, not stuck together. When reached the desired consistency, add the parmesan cheese and a generous sprinkling of olive oil on top.

Place into warmed serving bowls and serve right away.

Zest for Life!

If life hands you lemons…well for goodnes sake use them to add flavor to your food.

Lemon zest – do you use it?  I really think you should.

It is one of the easiest, low cost healthy ways to add instant zing to just about anything you are going to eat.  It can liven up your steamed veggies or add a flourish of flavor to your sauces or plated meals.  It is actually one of my secret weapons in the kitchen.  Using citrus zest gives things a really nice finishing touch with such little effort.  Also, for those that may be avoiding citrus for any reason, by using the zest of the fruit you get a concentrated burst of flavor and zip from the essential oils but without the addition of acid or the addition of any liquid.

The easiest way to zest a lemon, or any citrus fruit is to use a microplane, shown below.  Forget the cumbersome way of using a citrus zester and skip the paring knife or vegetable peeler technique and go straight for a microplane.  By using this inexpensive kitchen tool you can easily get only the amount you want for your recipe or plate for that matter and it requires minimal strength or dexterity to use.  Also note that I call it a kitchen tool not gadget.  This is because a microplane is a multipurpose kitchen tool and can be used for a variety of tasks.

 

If you don’t have a microplane, you can use a vegetable peeler to slice off thin strips and then chop finely. It’s just not as fun.

 

 

 

 

 

 

 

 

Here is a partial list of where/when to use lemon zest.

• Pasta – anything that is not a ‘red sauce’.  Goes well with any olive oil base or cream sauce
• Salad dressing – with or without the addition of lemon juice
• Marinades for chicken, pork, lamb or any fish/seafood
• As a garnish for any fish, or seafood
• Amazing on any steamed green veg; asparagus, beans, broccoli
• Sprinkled on after roasting any of the above green veg
• With olive oil and fresh herbs for oven roasted potatoes
• Stirred in at the end of risotto
• Tapenades, gremolatas and fresh salsa, guacamole
• Cakes, cookies, pies, frosting, lemon curd (of course)
• Cocktails, mocktails and smoothies

Recipe:

Linguine with lemon zest and leeks

Serves 2

½ package linguine or spaghetti

1 leek, washed and sliced into rings or half moons

1 Tbs olive oil

1 – 2  lemons.  Remove all zest and set aside

2 Tbs shallots, or 1 Tbs garlic or ½ of an onion chopped

2 Tbs chopped parsley

1 tsp any other fresh herb on hand (thyme, rosemary, basil, fennel, dill) *optional*

Salt and pepper to taste

¾ cup parmesan cheese

Pinch of chili flakes *optional*

1 cup reserved pasta water

Additional olive oil

Bring water to boil, season with salt and add pasta.  Cook 1 min less than package directions.

Meanwhile, sauté leeks, shallots and lemon zest just until leeks are starting to brown.  Add a handful of fresh herbs, a generous squeeze of lemon juice and let rest until pasta is cooked.

Once pasta is just under the doneness you like; remove it from the boiling water using tongs or a pasta lifter.  Place strands of cooked pasta directly into the pan with the leeks.  Add remaining fresh herbs and chili flakes if using.

Then add ½ cup of pasta water  toss pasta well until water is absorbed.  If pasta seems dry, add more pasta water.  You want the strands of pasta loose, not stuck together.  When reached the desired consistency, add the parmesan cheese and a generous sprinkling of olive oil on top.

Place into warmed serving bowls and serve right away.

Arthritis Kitchen Tips:

Use organic lemons if you can and always be sure to wash your citrus fruit well before using.

Special note for anyone on medications to be mindful of grapefruit as this citrus is known to counter act with some meds.

Rheumatoid Arthritis – Changing of the Meds…..again

Changes – lots of changes in my world in the past 10 months.   Finally feel I am getting my head around a lot of it and have some perspective.   Today I am feeling very fortunate and actually quite happy.   I’ve been battling an aggressive RA flare since about November of last year.  My medication cocktail of Sulfasalazine, Plaquinil, Gold and Methotrexate injections were not managing my inflammation and my condition was worsening.

I took a major step on June 15^th of this year and stepped away from my job opting for a medical leave of absence.  It was a difficult transition for me.  Surprisingly (to me at least) it very hard to ‘give in’ and to admit my limitations were such that continuing to work at a full-time and demanding job was more than I could handle.  It was quite an emotional transition for me.  Looking back now, at only two months into my leave I wonder how on earth I managed to stay so long.  I think I put myself, mentally into automatic survival mode.  I did what I felt needed to be done.

My new project to manage is me.  I need/want to regain a balance of health and am going to be working on both a medical and holistic approaches to my health and well being.  There is a lot of work to do.

On the medication front, yesterday was a bit of a milestone.  I had started on Methotrexate six months ago to try to address the active inflammation but for whatever reason, it has not had any impact on my RA what so ever.  It did contribute to me making a change to my drinking habits as alcohol consumption and MTX do not mix.  As a result, I’ve managed to tame my ‘wine habit’ which is not a bad thing but I have not had any relief for my RA and in fact was getting progressively worse.   As of yesterday I have now crossed the threshold into a new category of meds used to treat severe Rheumatoid Arthritis.  Welcome to the world of biological or TNFa blockers.  The one I have started is called Humira.  It is taken by injection every two weeks and is supposed to greatly reduce my pain, inflammation, increase my mobility, range of movement and prevent further joint damage.  These ‘benefits’ do not come without ‘cost’.  I’ll speak more to that in another post.  I am still taking Sulfasalazine, Plaquinil and Methotrexate along with the Humira as per my Rheumatologists recommendation but have stopped taking the Gold injections.

Today I am feeling hopeful, and encouraged and at this point, 12 hours after the injection I am not experiencing any reactions or ill effects.  I’ll take it, it’s a good start.  I’ll report back soon from the Kitchen.

Pasta with Lobster and Scallops

Last night New Years Eve dinner was pasta with lobster and scallops.  I don’t eat a lot of shellfish, New Years however is a time for something a little special and scallops and lobster fit the bill nicely.  To keep it simple and easy in the Arthritis Kitchen I purchased a live Atlantic Canadian lobster, freshly steamed right at the store so all the was needed was to remove the tender meat from the claws and tail.  Searing off a few small calico scallops rounded it out nicely.  Both lobster and scallops are a good source of protein and lower in fat than beef, pork or chicken.  Scallops are a good source of B12 and Omega 3’s making them a good way to end the year.

Zuni Cafe Roasted Chicken and Bread Salad

Last night for our Christmas Eve dinner I made the Zuni Café Roasted Chicken & Bread Salad from Judy Rodgers Zuni Café Cookbook.  I had first read about this technique of roasting a chicken and the incredible bread salad a few years ago when it was all the rage and popping up on numerous food blogs and forums.  I made it once for my family and it is always brought up as one of the favorite meals and frequently requested.  A few key points are required to prepare a chicken in the style of the Zuni Café.  Firstly it must be a small bird, no more than 3 ½ lbs and secondly, you need to salt the bird and let it dry brine in the fridge for 2 days prior to roasting.  The final key point is roasting at a very high temperature for a relatively short amount of time.  Doing all of this produces one of the best roasted chickens you will ever have the pleasure to enjoy.  Exquisitely crisp skin on the entire bird and juicy succulent meat that is just out of this world.  The bread salad while not a requirement is a real treat and a modern almost deconstructed version of a traditional stuffing.  The salad is loaded with flavor from roasted pine nuts, slivered garlic, green onions, delicious vinaigrette and a final addition of pan juices from the roasted chicken.  Served on a bed of baby arugula on a large platter is a feast to behold.

Choose a hearty European style bread (not sourdough)