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Instagram worthy (and healthy) meal options

Quick and delicious meals to make your day that little bit easier.

Struggling with RA today? Symptoms: Flare up, hunger, fatigue.

When time is limited,or a flare up is kicking in, cooking seems more of a chore than a hobby. For times like these here are some healthy, quick and easy recipes that will leave your taste buds wanting more.

Wake up, it’s a beautiful morning
Baked Eggs Provençale1
(Serves 2)

Ingredients:
1 CAN OF CRUSHED TOMATOES
4 EGGS
1 TBSP. OF OLIVE OIL
1 TSP. OF FRESH CHOPPED THYME
CHOPPED BASIL OR PARSLEY
SALT & PEPPER

Directions:

Preheat your oven to 200°C (400°F)

Spread the can of crushed tomatoes in a shallow baking dish. Sprinkle with the chopped thyme and bake for 10 minutes.

Carefully remove the pan from the oven and crack all the eggs directly into the tomato sauce.

Sprinkle the eggs with salt and pepper; drizzle the whole dish with olive oil; and bake another 10 minutes or so, until the yolks are done to your liking.

When the eggs are done, scoop them onto plates with the sauce, and top with chopped basil or parsley. Tuck in and enjoy! For a vegan alternative, swap the eggs for aubergine.

As Orson Welles eloquently suggested: “Ask not what you can do for your country. Ask what’s for lunch.

Lemon Rosemary Chicken with Mediterranean Vegetables2

Ingredients:
Four boneless, skinless chicken breast halves
2 tsps extra-virgin olive oil
1 tsp lemon-pepper seasoning
3 organic lemons, thinly sliced
Fresh rosemary sprigs, basil or parsley
1 ¼ cup organic chicken broth
½ tsp. crushed garlic
Any selection of your favourite Mediterranean vegetables

Directions:

Preheat your oven to 190°C (375°F).

Brush both sides of the chicken pieces with olive oil and sprinkle with lemon-pepper seasoning, and salt & pepper. In a baking tray, arrange 2 to 3 slices of lemon and a sprig of rosemary for each chicken piece.

Place the chicken, smooth sides up, on lemon and rosemary. Top each chicken piece with another sprig of rosemary and 2 to 3 slices of lemon.

Arrange the vegetables around the chicken and sprinkle with either basil or parsley.

Bake in the preheated oven for 20 to 25 minutes or until chicken is no longer pink.

Remove chicken and place into a platter and cover with aluminium foil to keep warm. In a small saucepan, combine half of the rosemary from the baking dish and any browned bits from baking dish.

Add chicken broth and garlic.

Bring to a boil over medium-high heat; cook until mixture is reduced by half.

Using a fine-mesh strainer and strain the mixture, discarding any solids to make a sauce.

Serve the sauce with the chicken. Garnish with additional lemon slices and rosemary sprigs. For a vegetarian option, try crumbling smoked tofu over the vegetables for a rustic flavour.

What’s for dinner?

Creamy Rice Fettucinewith Salmon, Kale, Tomatoes and Goat Cheese3

(Serves 4)

Ingredients:
Whole-grain rice fettucine
1 tsp. extra virgin olive oil
3 cups(tightly packed) chopped kale
1 pint grape tomatoes (or halved cherry tomatoes)
Salt and freshly ground pepper
3/4 cup dry white wine
Salmon fillets, skin removed and cut into bite-sized pieces
115 g of goat cheese

Directions:

Bring a large pot of salted water to a boil and cook the fettuccine according to package directions.

Scoop out about 1/2 cup of the pasta’s cooking water after it turns cloudy and set aside.

After adding the pasta, heat a large skillet over medium heat.

Add 1 tablespoon of the olive oil, then the kale and tomatoes, and season with salt and pepper.

Cook and stir for about 10 minutes, until the tomatoes begin to burst and the kale has softened.

Add the wine, bring to a simmer, nestle the salmon pieces into the vegetables, cover, and cook for 5 minutes, until the tomatoes start releasing their juices and the salmon just beings to flake apart.

When the pasta is cooked through, rinse thoroughly with cold water, drain, and toss with the salmon, kale, and tomatoes.

Cover the pan and let the pasta heat through for a minute or two.

Remove from heat, crumble in the goat cheese, stir, and add enough of the reserved pasta water to make a creamy sauce (if needed).

Serve immediately and enjoy! Remove the salmon for a tasty meat-free option.

All of the recipes featured in this article have been adapted from www.arthritis.org

References: 1. Arthritis Foundation. Breakfast Egg Recipes. Accessed May 3, 2018 at: http://www.arthritis.org/living-with-arthritis/arthritis-diet/recipes/healthy-egg-recipes.php

References: 2. Arthritis Foundation. Arthritis-friendly recipes from Sandra. Accessed May 3, 2018 at: http://www.arthritis.org/living-with-arthritis/arthritis-diet/recipes/sandra-lee-recipes.php

References: 3. Arthritis Foundation. Three delicious pasta alternatives. Accessed May 3, 2018 at: http://www.arthritis.org/living-with-arthritis/arthritis-diet/recipes/pasta-substitute-recipes.php

Life Hack #6

Use a high stool in kitchen to sit on when preparing meals

BENEFIT
Take the pressure off of your joints while cooking.

Life Hack #6

Use a high stool in kitchen to sit on when preparing meals

BENEFIT
Take the pressure off of your joints while cooking.

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