Hope you had a great Christmas and enjoyed heaps of good food and company. Now that the festivities are behind us, it's time to get back to looking after ourselves. You know how it goes—eating right and taking care of our joints becomes more important than ever as we clock more miles on life's odometer.
So, let's dig into some recipes that'll not only tantalize those taste buds but also lend a hand to those creaky joints and muscles.
1. Golden Turmeric Chicken Soup
Why it's good for you: Turmeric and ginger, key ingredients in this soup, possess potent anti-inflammatory and antioxidant properties. These spices may help alleviate joint pain and reduce inflammation, providing relief for discomfort. The warm broth also promotes comfort during colder weather.
Ingredients:
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1 teaspoon ground turmeric
- 1 teaspoon ground ginger
- 4 cups chicken or vegetable broth
- 2 cups shredded cooked chicken
- 1 cup chopped carrots
- 1 cup chopped celery
- ½ cup uncooked rice or quinoa
- Salt and pepper to taste
- Fresh cilantro for garnish (optional)
Instructions:
- Heat olive oil in a pot over medium heat. Add onion and garlic, sauté until translucent.
- Stir in turmeric and ginger, cook for another minute.
- Add broth, shredded chicken, carrots, celery, and rice/quinoa. Bring to a boil.
- Reduce heat, cover, and simmer for 20-25 minutes or until rice/quinoa is cooked and vegetables are tender.
- Season with salt and pepper. Garnish with fresh cilantro if desired before serving.
2. Spicy Lentil Soup
Why it's good for you: Lentils are loaded with nutrients like fiber, protein, and various minerals. They possess anti-inflammatory properties that can be beneficial for joint and muscle discomfort. Plus, the warm spices in this soup provide a cozy and comforting feeling, perfect for chilly days.
Ingredients:
- 1 cup dried lentils, rinsed
- 6 cups vegetable broth
- 1 onion, chopped
- 2 carrots, diced
- 2 stalks celery, diced
- 3 cloves garlic, minced
- 1 can (14 oz) diced tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon smoked paprika
- ½ teaspoon chili powder (adjust to taste for spiciness)
- Salt and pepper to taste
- 2 tablespoons olive oil
- Fresh cilantro or parsley for garnish (optional)
Instructions:
- Heat olive oil in a large pot over medium heat. Add chopped onion, carrots, and celery. Sauté for about 5 minutes until veggies start to soften.
- Add minced garlic, cumin, coriander, smoked paprika, and chili powder. Stir well and cook for an additional 1-2 minutes until fragrant.
- Pour in the vegetable broth and diced tomatoes. Add the rinsed lentils. Bring the mixture to a boil.
- Reduce heat to low, cover the pot, and simmer for 25-30 minutes until lentils are tender.
- Season with salt and pepper to taste.
- Serve hot, garnished with fresh cilantro or parsley if desired.
3. Baked Salmon with Garlic and Lemon
Why it's good for you: Salmon is loaded with omega-3 fatty acids, which can help reduce inflammation and promote joint health.
Ingredients:
- 4 salmon fillets
- 4 cloves garlic, minced
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions:
- Preheat the oven to 375°F (190°C).
- Place salmon fillets on a baking sheet lined with parchment paper.
- Mix minced garlic, olive oil, lemon juice, salt, and pepper in a small bowl.
- Spread the garlic mixture over each salmon fillet.
- Bake for 12-15 minutes or until the salmon flakes easily with a fork.
- Garnish with fresh parsley if you fancy and serve.
4. Warm Quinoa Salad with Roasted Vegetables
Why it's good for you: Quinoa is a great source of protein and antioxidants, while the veggies provide essential vitamins and minerals. This combo helps fight inflammation and supports overall joint and muscle health.
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups vegetable broth or water
- 2 cups mixed vegetables (such as bell peppers, zucchini, and carrots), chopped
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Balsamic vinegar for drizzling (optional)
Instructions:
- Preheat the oven to 400°F (200°C).
- Boil vegetable broth or water in a saucepan. Add quinoa, cover, and simmer for 15-20 minutes until cooked.
- Toss chopped vegetables with olive oil, thyme, salt, and pepper on a baking sheet.
- Roast in the oven for 20-25 minutes until veggies are tender and slightly browned.
- Mix cooked quinoa and roasted vegetables in a large bowl.
- Drizzle with balsamic vinegar if you'd like and serve warm.
5. Cinnamon Baked Apples
Why it's good for you: Apples are rich in antioxidants and fiber, while cinnamon offers anti-inflammatory properties. This dessert dish not only provides warmth but also delivers nutrients that might assist in reducing discomfort in joints and muscles, offering a comforting treat during chilly days.
Ingredients:
- 4 apples, cored
- 2 tablespoons maple syrup
- 1 teaspoon ground cinnamon
- ¼ cup chopped nuts (walnuts, almonds, or pecans)
- 2 tablespoons raisins (optional)
- Greek yogurt or vanilla ice cream for serving (optional)
Instructions:
- Preheat oven to 375°F (190°C).
- In a bowl, mix maple syrup, cinnamon, nuts, and raisins (if using).
- Fill the cored apples with the mixture and place them in a baking dish.
- Bake for 25-30 minutes or until apples are tender.
- Serve warm, topped with a dollop of Greek yogurt or a scoop of vanilla ice cream if desired.
Remember, mate, these recipes aren't just about filling the belly but also about treating our bodies right. Take the time to savor each bite and feel the love you're giving your joints and muscles with every delicious mouthful. Cheers to good health and happy eating!
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Have Suggestions?
Let me know what topics you're interested in, and I'll do my best to include them in future blogs! Email me at mark@outbackoil.com
