Osteoarthritis-friendly recipes

In this guest blog, Friend of V for Life Siobain Dearn discusses osteoarthritis and shares some tasty suitable recipes. Any non-referenced nutritional information or advice featured has been sourced from Jane Clarke, Dr Axe or The Medical Medium. For further information, please contact those authors.

Osteoarthritis is the most common form of arthritis in the UK. It causes joints to become painful and stiff. It is a degenerative condition, developing when cartilage around the joints, especially weight-bearing joints such as hips and knees, wears away and new bone tissue grows underneath. This prevents the joints from moving as smoothly as they should, causing painful inflammation. Over time, the joints can become distorted, and the pain experienced sometimes results in people with the condition moving less. This can result in weight gain, exasperating the osteoarthritis and other related conditions.

Osteoarthritis can cause stiffness in the knees

Osteoarthritis cannot be cured, but can sometimes gradually improve. The NHS recommends exercise, losing weight, wearing suitable footwear, and using special devices to reduce the strain on your joints. Some nonsteroidal anti-inflammatory medication can reduce inflammation and reduce pain. Some are available over the counter from pharmacies, while others require a prescription.

Jane Clarke says that some of her osteoarthritis patients have seen improvements in their symptoms after reducing their intake of certain foods, such as sugars and acidic foods such as oranges and tomatoes. Anthony William, author of the Medical Medium, states that drinking freshly pressed celery juice in the morning on an empty stomach helps to increase the amount of hydrochloric acid in the stomach. He says that this improves the patient’s capacity to eat a fresh and varied fruit and vegetable diet, also helping the body to absorb nutrients more efficiently. While there is little scientific evidence to support the benefits of celery for osteoarthritis, his book has now become a New York Times best-seller.

Freshly-pressed celery juice has been promoted by some as being beneficial, though scientific evidence is lacking

Some studies have suggested that people with osteoarthritis might benefit from eating a varied Mediterranean-style fresh fruit and vegetable diet. People with osteoarthritis are also said to benefit from including vitamin D sources in their diet and spending a little time regularly in the sunshine. Sources of omega 3 fatty acids such as ground flaxseed are also said to be anti-inflammatory. Many vegans and vegetarians are unaware that the omega fatty acids obtained when consuming fish can be obtained through plant-based sources. Turmeric is also believed to have certain anti-inflammatory properties, and can be eaten on a regular basis. This spice has a lovely, earthy flavour and can be used fresh or dried and ground to add flavour to soups, dhals and other vegetable dishes.

Those living with osteoarthritis can sometimes experience difficulty in using kitchen tools and knives. Therefore, the following recipes are fairly simple for most to prepare. Wholefood stores sell packets of dried beans, lentils, rice and pulses, which can be easier to prepare if someone has difficulty preparing potatoes and they can add variety and different nutrients to one’s diet.

Anti-inflammatory Jaipur style soup

Ingredients

• ½ cup either mung beans, split peas or lentils (washed, soaked overnight in clean filtered water and rinsed the next day)
• 3½ cups filtered water
• 1 vegan stock cube
• ¼ tsp fresh chopped or ground turmeric
• ½ cup diced carrots
• 1 cup small cauliflower florets
• ½ tbsp coconut oil
• 1 tbsp cumin seeds
• ¼ tbsp fennel seeds
• 1 chopped green chilli (seeds removed)
• ½ tbsp fresh grated or ground ginger
• 1/8 cup chopped fresh coriander leaves
• 1 tbsp fresh lemon juice
• ½ tsp good quality salt
• ¼ tsp freshly ground black pepper

Method

1. Combine the soaked and washed mung beans, split peas or lentils (whichever you have chosen) with the water, stock cube, turmeric and carrots in a heavy saucepan and bring to the boil.
2. Reduce the heat and simmer, half-covered, for 15 mins until the beans start to break down or the peas or lentils are soft.
3. Add the small cauliflower florets and continue cooking for 10 mins.
4. Heat the coconut oil in a small saucepan over a moderate heat. Add the cumin and fennel seeds and cook until they are a little darker. Add the chopped chilli and ginger and cook a little longer until aromatic.
5. Pour the contents the contents of the small saucepan in to the simmering soup. Add the fresh chopped coriander leaves, lemon juice, salt and pepper.
6. Serve in warmed soup bowls.

Cucumber, hemp, chilli and lime salad

Ingredients

• 2 or 3 medium peeled and sliced cucumbers
• ¼ cup hemp seeds
• 2 limes, juice and zest
• ½ light green chilli, deseeded and chopped
• Pinch of good quality salt
• Pinch of freshly ground black pepper
• A little filtered water
• Fresh chopped mint leaves

Method

1. Put the washed, peeled and sliced cucumbers in a serving dish.
2. Put the hemp seeds into a high-powered blender such as a nutribullet and process for about 30 secs.
3. Transfer contents of nutribullet to a very fine mesh sieve, and sieve the powdered hemp into a bowl leaving the husks in the sieve to be discarded.
4. Pour the powdered hemp back into the nutribullet and add the zest and juice of two limes, the chopped ½ light green chilli, a pinch of salt and ground black pepper and process into a smooth, creamy consistency. Add a little filtered water to loosen the mixture if needed.
5. Pour the dressing over the cucumbers and mix. Scatter with chopped fresh mint leaves. Serve chilled.