Category Archives: Anti-imflammatory ingredients
I love a good French Onion Soup. It’s a hearty, satisfying meal on its own. Making it from scratch, starting with a homemade beef broth makes this a two day labor of love. The secret to an excellent onion soup is time. You need to sauté the onions low and slow until they are very well caramelized. This can take up to an hour so be patient. This time I used 3 types of onions, red, yellow and white. When serving for the first night I always do the traditional crouton and Swiss cheese topping. It is a terrific hearty yet light meal.
French Onion Soup
- 6 cups onions sliced very thin
- 2 Tbs butter
- 1 Tbs olive oil
- 1 tsp dried thyme
- 1/2 cup dry wine – red or white
- 1 tsp sugar
- 1 – 2 Tbs flour
- 4 – 8 cups beef stock
- 2 – 3 Tbs brandy (optional)
- Salt and Pepper
- Slices of stale baquette or other French bread.
- 1 clove garlic
- 1 cup gruyere or other swiss cheese – grated
Saute onions in butter and oil on med high heat until beginning to soften, about 6-8 min. Add ½ of the wine, reduce heat, cover and cook low and slow stirring occasionally until onions have reduced in volume and are golden, about 20 min or up to 45 minutes depending on amount of onions.
Take off the lid, raise heat and add 1 tsp of sugar. Cook for about 10 min or more until the onions are a deep golden brown. Add the thyme and season with salt and pepper. Sprinkle 1 – 2 tablespoons of flour over the onions, cook 2 -3 minutes. Deglaze with remaining wine and add warm beef stock. Season to taste with salt and pepper. Simmer soup for 10-15 min. If using brandy, add just at the end of cooking before assembly.
Meanwhile, prepare the croutons. Slice bread, toast under broiler until lightly toasted on both sides. Rub each slice with the cut side of the raw garlic. Set aside.
Ladle soup into bowls, float a piece or pieces of the toasted bread into the bowl, top generously with the grated cheese. Broil until cheese begins to brown and is bubbly.
I make a lot of my own stocks or broths and use them frequently when preparing meals. A delicious stock or broth, can be the base for a never ending possibility of soups which is what I often use mine for. Stock is also as a prized ingredient when preparing stir-fry’s and pasta and can be turned into a terrific sauce without, or with less dairy or fat than traditionally used. A luxurious stock is also the star ingredient for making a very fine risotto which in my opinion, must be made using a quality stock – no tetra packs on risotto day in my kitchen.
Benefits for your Health & Budget:
Making your own stock is a super easy cooking project that will have you reaping the rewards for future meals. Stocks made from bones, vegetables and aromatics are not only a tastier, healthier, more nutritious option than store bought but also a lot more budget friendly.
Whether you are saving your vegetable scraps or starting with fresh veggies from the grocery store, the resulting broth that is made is packed with both flavor and vitamins. While just about any firm vegetables can be used, I always start with the traditional mix of onion, celery and carrots. Be sure to remember to add aromatics like bay leaf and peppercorns.
Did you know? When you make stock from carcasses or bones the slow cooking process melts the cartilage and is what makes your stock become gelatinous when refrigerated. This liquid is said to be helpful for maintaining ease of movement in our own joints. So eat your soup, it’s good for you.
Preparing to make chicken stock:
It seems like I’m always getting ready to make my next batch of stock. Chicken stock that is. For beef stock I always buy ingredients fresh and make it the same day. I usually only make a beef stock about twice a year. Chicken stock however is always an ongoing project. I store chicken bones from whole roasted chickens and any raw trimmings from other chicken prep (wing tips, backs) in Ziploc bags in the freezer sorted by cooked or raw. When I get enough of them, I make a big batch of chicken stock. On stock making day, any uncooked portions are first roasted on a baking sheet in a 400 degree oven until browned, sizzling and having rendered some of their fat. Bones that are already cooked can go directly into your stock pot. Not necessary to thaw first.
In a very large pot put in all chicken pieces or bones
Add rough chopped pieces of 2 onions, 2 carrots, 3 stalks celery. Vegetables should be washed but not peeled. These are used for flavor only.
Add a couple of garlic cloves, about 8 peppercorns, 2-3 bay leaves
Cover with cold water to 3 inches above items in pot
Bring to a boil then turn to a gentle simmer, skim a couple of times if necessary
Simmer at a very low heat, partially covered for 4 – 6 hours
Remove large pieces with spider utensil, let cool slightly, strain
Reap your rewards!!
There were about 6 frozen bananas in my freezer taking up room so, it appeared to be time to make a banana loaf. To increase the nutritional value and add Omega 3’s, this loaf has walnuts but you could easily omit them or add something else.
I found a terrific Martha Stewart recipe. The only thing I altered was to cut down on the sugar. (use your own judgment) I’m not much of a baker so I need to pay attention to what I’m doing when baking. Martha’s recipes are so clearly written, it helps me a lot. I also found an excellent technique for dealing with frozen bananas in recipes. By using Amy’s advice, there is no mess and no mashing required. It wins a gold star for Arthritis Kitchen easy!
Martha’s recipe was foolproof resulting in a beautiful, moist loaf with excellent texture. The extra step of toasting the walnuts really makes them stand out. I recommend doing this in a dry skillet or in the oven. Just be careful not to burn them.
Technique for using frozen bananas – so easy!
Check out this blog with a foolproof, easy way of using frozen bananas in baking. By letting the bananas thaw in their skins and then squeezing them out and then draining you get recipe ready bananas without the need to mash or chop. They fold beautifully into your recipe.
We have a plum tree in the yard. It produces beautiful prune plums that looks like this. I’m not much of a baker but when the ingredients are in your back yard – how can you resist? There was not a high yield of fruit, just enough for one thing, Old Fashioned Plum and Apple Crumble. A fruit crumble or crisp is about the easiest desserts you can make and it is comforting and delicious served warm with some good vanilla ice cream.
Apple Plum Crumble
- 4 cups sliced pitted plums
- 2 cups sliced peeled apples
- ¼ – 1/3 cup packed brown sugar or other sweetener, adjust depending on sweetness of fruit.
- 2 tbsp all-purpose flour
- 1/8 tsp ground nutmeg
- 1/2 tsp ground cinnamon
- 1 cup large-flake rolled oats
- 1/2 cup all-purpose flour
- 1/3 cup packed brown sugar
- ¼ – ½ tsp cinnamon (to taste)
- 1 Pinch salt
- 1/3 cup butter, cubed
Preheat oven to 350°F In large bowl, toss together the sliced fruit with sugar, flour, nutmeg and cinnamon; spread in lightly greased 8-inch (2 L) square glass baking dish. Crumble: In bowl, combine rolled oats, flour, brown sugar, cinnamon and salt. With fingers or pastry blender, rub or cut in butter until mixture is in coarse crumbs. Sprinkle evenly over plum mixture. Bake in 350°F (180°C) oven until topping is golden, and it is bubbly about 50 minutes.
Arthritis Kitchen Tip:
This recipe is loaded with cinnamon. Cinnamon is an antioxidant, thins your blood and can reduce inflammation in the body. Adding as little as 1/2 teaspoon of cinnamon to your daily diet is all that it takes to obtain health benefits.
I been having a food craving recently that I’m shamelessly giving into. Apple Strudel, the generic store-bought variety. You know the kind…, rectangles of pastry with a tiny smear of apple pie product in the middle. They are often not very good but, as I am confessing here, I have no self-control when they are in the house……they’ve been in the house often these days. Giving into some guilty pleasures I guess.
I’m going try my hand at making them. How hard can it be? Store bought puff pastry (or how about something completely different, more whole grains?), then you add apples cinnamon. I’m convinced I can make something healthier and tastier than the store bought version. There is a tree of excellent cooking apples ripening in the yard and this is one of the things I plan to do with them.
In the meantime, here’s how to take a generic apple strudel and improve it by adding some fresh ingredients and extra flavor and nutrients.
Using a table knife pry open the wide side of the piece of strudel. It should open very easily like a hinge. Add some jam if desired (I used thick cut orange marmalade), a sprinkle of cinnamon, top with very thinly sliced apples and more cinnamon – to your taste. Close it up and you have a vastly improved treat. The crunch of the fresh apples really make it.
Have you heard people talking about Cinnamon? It’s been making headlines as another superfood with some pretty impressive stats. Cinnamon is one of the world’s oldest spices and medicines. It doesn’t take much to reap the benefits of this potent elixir. Just 1/2 teaspoon per day is all that is needed in order to gain the benefits. Add it to your list of organic spices to purchase and buy in small quantities so it is always fresh.
Some health benefits of Cinnamon:
Cinnamon is a very powerful antioxidant, one of the most powerful of all the spices.
Cinnamon has positive effects on the blood, lowering blood sugars, reducing LDL cholesterol and thinning the blood preventing blood clots and reducing inflammation. Adding cinnamon to a high carbohydrate food can actually reduce the negative impact on your blood sugar levels!
Inhaling the aroma of cinnamon is shown to increase brain function resulting in improved mental alertness, recognition memory and working memory. Excellent for boosting cognitive ability.
Adding cinnamon to your daily diet is easy. Add some into your morning coffee, sprinkle on toast, cereal or yogurt, add to your savory dishes too. So spice up your life and improve your health at the same time.
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
Freshly ground black pepper
Splash of soy sauce
- 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.
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.
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
Sour cream, Fresh dill
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.
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.
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)
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.
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.
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.