Rheumatoid Arthritis Diet
Page 5
coconut oil, for greasing
For garnish
½ cup frozen blueberries or any seasonal berries, thawed
Directions:
Whisk eggs, cream cheese, nutmeg powder, cinnamon powder, and honey until well-combined.
Pour coconut oil in a non-stick skillet. Place just the right amount of batter mix into the pan. Cook until the edges are set and the center bubbling. Add half of the berries in the center.
Flip the other side. Transfer to a plate. Repeat step for the remaining batter.
To serve, stack flapjacks on a plate.
Granola Fruits and Nuts
Ingredients:
4 cups old-fashioned rolled oats
1/2 cup almond slivers
1/4 cup sesame seeds
1 tsp. cinnamon
1/8 tsp. nutmeg
1/4 tsp. salt
1/3 cup honey
2 tbsp. olive oil
1 tsp. vanilla extract
2 tbsp. warm water
6 tbsp. maple syrup
1 cup golden raisins
1 cup dried cranberries
Directions:
Preheat the oven to 300 degrees. Lightly grease a jelly-roll pan with oil.
Combine rolled oats, almonds, sesame seeds, cinnamon, nutmeg, and salt in a bowl. Mix well.
Put together honey, olive oil, vanilla extract, water, and maple syrup in another bowl. Pour over the oats mixture. Toss well to combine.
Spread mixture over a jelly-roll pan. Place inside the oven and bake for 55 minutes. Stir well breaking large clumps every 10 minutes.
Take out pan from the oven and add in raisins and cranberries. Store in an airtight container and store leftovers in the fridge.
Red Berries Smoothie
Ingredients:
½ cup frozen cranberries
½ cup frozen raspberries
4strawberries, cubed
2 overripe banana, cubed
½ cup crushed ice
½ tsp. honey raw, unprocessed
Directions:
Place cranberries, raspberries, strawberries, banana, crushed ice, and honey in a blender. Process until smooth.
To serve, pour in tall glasses. Serve immediately.
Vegetable Power Juice
Ingredients:
2 ripe tomatoes, chopped
1 pear, chopped
1 cucumber, chopped
1 lime, sliced into wedges
½ cup crushed ice
Directions:
Place tomatoes, pear, cucumber, lime, and crushed ice in a blender. Process until smooth.
To serve, pour in tall glasses. Serve immediately.
Lime Water Infused with Strawberries and Grapes
Ingredients:
1 cup strawberries, hulled, sliced thinly
2 cups red grapes, seedless, halved
1 lime, sliced into thick half-moons
1½ cups water
1 cup crushed ice
¼ tsp. raw, unprocessed honey
Directions:
Place strawberries, red grapes, lime, water, and crushed ice in a tall, lidded pitcher. Seal the lid.
Steep for 3 hours. Strain beverage before serving. Add in honey. Serve.
Apple Cinnamon Oatmeal
Ingredients:
1 cup traditional rolled oats
2 apples, diced
1 tsp. ground ginger
2 tsp. ground cinnamon
2 Tbsp. chia seeds
2 cups almond milk, unsweetened
¾ cup applesauce
1 tsp. vanilla bean paste
2 Tbsp. pure maple syrup
Directions:
Combine rolled oats, apples, ginger, cinnamon, chia seeds, almond milk, and applesauce in a saucepan. Stir well.
Cook for 10 minutes whilst stirring frequently. Add in vanilla bean paste. Mix.
Once cooked, divide oatmeal into bowls. drizzle in maple syrup. Serve.
Berry Cashew French Toast
Ingredients:
3 Tbsp. virgin coconut oil
¾ cup raw cashews
6 strawberries, halved
1/3 cup blueberries
3 Tbsp. pure maple syrup
1/6 tsp. ground cinnamon
1/6 tsp. nutmeg
1 ½ cups almond milk, unsweetened
1 ½ tsp. pure vanilla extract
Pinch of sea salt, to taste
1 ½ cups water
6 wheat bread
3 Tbsp. coconut cream
Directions:
Preheat the grill over medium flame. Lightly grease with coconut oil.
Combine cashews, strawberries, blueberries, maple syrup, water, cinnamon, nutmeg, almond milk, vanilla extract, salt, and water in a blender. Blend until smooth. Transfer to a bowl. Set aside.
Soak each bread slice in the milk mixture. Cook for 1 minute on each side or until golden brown.
Transfer to a platter. Spoon coconut cream on top.
Power Carrot Juice
Ingredients:
1 carrot, chopped
1 pear, chopped
1 red apple, chopped
1 sprig fresh mint, for garnish
Directions:
Place carrot, pear, and red apple into the juicer. Process until smooth.
Pour into tall glass. Garnish with mint on top. Serve.
Tropical Infusion
Ingredients:
1 cup pineapples, diced, reserve juice, rinse well
2 kiwi fruits, quartered
1 ripe mango, cubed
1 ripe papaya, cubed
4 cups water
1 cup ice cubes
Directions:
Place pineapples, kiwi, mango, papaya, water, and ice cubes in a large glass pitcher. Stir well.
Place inside the fridge to chill for 2 hours or more before serving.
Pour into tall glasses to serve.
Peach, Pineapple, and Mango Smoothie
Ingredients:
1peach, cubed
1 cup pineapple, cubed
1 ripe mango, cubed
1 cup crushed ice
½ tsp. raw, unprocessed honey
Directions:
Place peach, pineapple, mango, crushed ice, and honey in a blender. Process until smooth.
Divide into glasses. Serve immediately.
Greens with Sunflower Seed Salad
Ingredients:
For the dressing
1 tsp. apple cider vinegar
½ tsp. Dijon mustard
¼ tsp. raw, unprocessed honey
2 Tbsp. extra virgin olive oil
2 Tbsp. fresh chives, minced
1 tsp. lemon juice, freshly squeezed
Pinch of sea salt
Pinch of black pepper, to taste
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4 dandelion greens, torn
1 head round lettuce, torn
¼ lb. arugula, torn
1 red tomato, cubed
1 red apple, cubed
1 egg, hard-boiled, chopped
1 Tbsp. raw, shelled sunflower seeds, roasted
Directions:
For the dressing, pour apple cider vinegar, Dijon mustard, honey, olive oil, chives, lemon juice, salt, and black pepper in a small bottle with tight fitting lid. Seal and shake well. Adjust taste, if needed. Set aside.
For the salad, place 4 dandelion greens, lettuce, arugula, tomato, apple, and hard-boiled egg into the salad bowl. Toss well to combine. Drizzle in half the dressing. Toss to coat.
To serve, ladle equal amounts of salad on plates. Drizzle in the remaining dressing all over. Scatter sunflower seeds on top. Serve.
Orange Water Infused with Cucumber and Grapes
Ingredients:
1 cucumber, halved, sliced into thick half-moons
2 cups red grapes, seedless, halved
1 sweet orange, halved, sliced into thick half-moons
1½ cups water
1 cup crushed ice
¼ tsp. raw, unprocessed honey
Directions:
Place cucumber, red grapes, sweet orange, water, and crushed ice into a tall, lidded pitcher. Seal the lid.
Allow to steep for 3 hours or more. Strain before serving.
To serve, pour honey into individual glasses.
Piña Colada Smoothie
Ingredients:
1 cup crushed pineapple, drained, juices reserved, chilled for 3 hours
1/2 cup pineapple juice
1 cup coconut water
1 cup frozen vanilla yogurt, low-fat
1 cup ice cubes
Directions:
Thaw chilled pineapple at a room temperature for 10 minutes.
Transfer to a blender together pineapple juice, coconut water, frozen yogurt, and ice cubes in a blender.
Process until smooth. Serve.
Blueberry and Cashew Salad
Ingredients:
For the dressing
2 Tbsp. apple cider vinegar
1 Tbsp. blueberries
¼ tsp. raw, unprocessed honey
2 Tbsp. extra virgin olive oil
Pinch of sea salt
Pinch of black pepper, to taste
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1 head lettuce, torn
½ cup baby spinach leaves
¼ cup fresh blueberries
¼ cup pre-cooked boiled chicken, shredded
¼ lb. watercress, torn
¼ cup cashew nuts, chopped, toasted
Directions:
For the dressing, pour apple cider vinegar, blueberries, honey, extra virgin olive oil, salt, and black pepper into a blender. Process until smooth. Adjust taste, if needed. Set aside.
For the salad, place lettuce, baby spinach, blueberries, boiled chicken, watercress, and cashew nuts into the salad bowl.
Drizzle in half the dressing. Toss well to combine.
To serve, ladle equal amounts of salad on plates. Drizzle in the remaining dressing. Serve.
Snacks and Beverages
Coconut Butter on Vegan Rye Bread
Ingredients:
For the coconut butter
1 package coconut flakes, use the high quality
For the Rye Bread
2 cups warm water
2¼ tsp. active dry yeast
Dry ingredients
½ cup dark rye flour, coarsely milled
1½ cups dark rye flour, finely milled
2 cups bread flour, add more for kneading
1 Tbsp. palm sugar, crumbled
1¾ tsp. salt
3 tsp. black caraway seeds, lightly toasted, reserve some for garnish
Wet ingredients
1 Tbsp. pure maple syrup
olive oil, for greasing
Directions:
Preheat the oven to 375°F.
To make the coconut butter, put coconut flakes into the blender. Process for 5 minutes or until thick. Transfer to a non-reactive container with lid. Allow mixture to rest butter for 15 minutes.
To make the bread, pour water and yeast in a bowl. Whisk well to combine. Set aside for 10 minutes or until frothy.
Add in both coarsely and finely milled dark rye flour, bread flour, palm sugar, and salt in a large bowl. mix. Make a well in the center.
Pour maple syrup and yeast mixture. Mix the dough until it comes together. Turn out dough on a floured surface. Knead until no longer sticky. Form into a ball.
Roll dough in another bowl greases with oil. Cover with saran wrap. Let the dough rise until it doubles in size.
Punch dough down. Form into a ball again. Let rise for another 1 ½ hours.
Lightly grease a bread loaf pan with oil. Turn out the dough into the loaf pan. Scatter caraway seeds on top. Let it have its final rising for 40 minutes.
Place the loaf pan in the middle rack of the oven. Bake for 40 minutes or until golden brown.
Remove from the oven. Allow to cool on the cooling rack.
Slide out bread from the loaf pan, and then slice. Serve with homemade coconut butter on top.
Baked Eggs in Avocado Halves with Wholegrain Sourdough Bread
Ingredients:
2 slices wholegrain sourdough bread
For the eggs
1just ripe avocado, halved
2 small eggs
1 tsp. lemon juice, freshly squeezed
½ tsp. fresh chives, minced, for garnish
¼ tsp. extra virgin olive oil, for garnish
Dash of red pepper flakes
Dash of Spanish paprika powder
Pinch of sea salt
Pinch of white pepper, to taste
Directions:
Preheat the oven to 350°F.
Squeeze in lemon juice on cut sides of avocado halves. Season with paprika powder.
Place avocado halves cut-side up on ramekins (or oven-safe bowls) to prevent these from rolling around. Place ramekins on baking sheet.
Carefully crack eggs into avocado cavities. Season lightly with red pepper flakes, sea salt and white pepper.
Bake avocadoes for 15 minutes or until desired egg yolks doneness is achieved. Remove baking sheet from the oven.
To serve, place cooked avocado and sourdough bread on a plate. Garnish with chives. Drizzle in olive oil.
All Berries Sweetened Oats with Coconut Milk
Ingredients:
For oats
½ cup steel cut oats
1½ cups water
Pinch of salt
½ cup coconut milk
For the fruits
½ cup frozen blueberries
1 Tbsp. frozen raspberries
1 Tbsp. frozen blackberries
½ cup frozen strawberries, quartered
Directions:
For the oats, place oats, water, and salt into a Dutch oven. Bring mixture to a boil whilst stirring often.
Reduce the heat and allow to simmer for 10 minutes with the lid partially on. Turn off the heat.
Let oats rest for 3 minutes. Pour coconut milk. Stir.
To make the seasoning, add in blueberries, raspberries, blackberries, and strawberries. Stir mixture and pour over oats.
To serve, ladle into bowls.
Avocado Cream Cheese on Cucumber Slices
Ingredients:
1 avocado, flesh scooped out
8 oz. cream cheese
1 Tbsp. lemon juice, freshly squeezed
1 cucumber, sliced into 1/3 inch rounds
Tabasco sauce, to taste
4 oz. red salmon, flaked
½ Tbsp. green onion, chopped
Directions:
Place avocado flesh in a bowl. Mash avocado. Add in cream cheese. Mix until all ingredients come together. Squeeze in lemon juice. Season with tabasco sauce. Mix.
Arrange the cucumber slices on a serving platter. Divide avocado cream cheese mix among cucumber. Add in flaked red salmon.
To serve, garnish with green onions on top.
Twice-Baked Sweet Potatoes and Yam Matchsticks
Ingredients:
For the sugar glaze
⅛ tsp. cinnamon powder
2 Tbsp. brown sugar, crumbled
⅛ tsp. nutmeg powder
2 Tbsp. olive oil, for drizzling
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2sweet potatoes, sliced into thick matchsticks
1 purple yam, sliced into thick matchstick
water, for spraying
Pinch of fine salt
Directions:
Preheat the oven to 350°F. Line a baking sheet with parchment paper.
To make the glaze, combine cinnamon powder, brown sugar, and nutmeg powder in a bowl. Toss to combine.
For the potatoes, place yam and sweet potato matchsticks on the baking sheet. Spray with small amount of water and add a pinch of salt to taste.
Place inside the oven and bake for 45 minutes. Remove from the oven.
Drizzle in oil on top of the veggies. Sprinkle sugar glaze. Toss to evenly coat using a pair of tongs.
Return to the oven and cook for another 5 minutes. Turn
off the heat.
Place on a cooling rack and allow to cool at room temperature. Serve.
Veggie Fritters
Ingredients:
1 cup fresh spinach leaves, julienned
1 red onion, julienned
1 carrot, grated
1 sweet potato, grated
1potato, grated
Pinch of salt
1 garlic, grated
1½ Tbsp. almond flour
¼ tsp. sweet paprika
1Tbsp.red pepper flakes
Pinch of white pepper, to taste
½ lime, sliced into 4 wedges, for garnish
coconut oil, for frying
¼ cup chives, minced, for garnish
Directions:
Place spinach leaves, onion, carrot, sweet potato, potato, and salt into a cheesecloth. Using your hands, toss veggies to mix.
Bundle cheesecloth up and squeeze out as much liquid as possible. Transfer vegetables into a mixing bowl.
Add in garlic, almond flour, sweet paprika, red pepper flakes, and white pepper into the bowl. Mix well.
Divide into equal fritters. Shape into patties.
Meanwhile, pour coconut oil into a non-stick frying pan over medium heat. Once hot, place 1 fritter and fry until golden brown on one side. Flip. Cook the other side for another 2 minutes.