Spinach, Leek and Mackerel Soup
This dish is very good for people with arthritis thanks to the main ingredients of mackerel and spinach. In spinach, there are at least 13 different flavonoid components that act as antioxidants that are very good for people with arthritis. In addition, spinach also contains a lot of vitamin K that is necessary for the body.
Ingredient:
- Chicken broth
- 200g sliced mushrooms
- 2 leeks, thinly sliced
- 1/2 teaspoon minced garlic
- Canola oil
- 168g mackerel fillet
- 9 grams of seafood seasoning
- 40 grams fresh spinach leaves
- Bring the stock to a boil and add the mushrooms, leeks and garlic. Reduce heat and let the soup simmer for 15 minutes.
- In another pan, spray canola oil into the pan over medium heat.
- Sprinkle seafood seasoning on fish fillets, pan-fry for 2-3 minutes on each side.
- Drop the fish into the soup and boil for another 5 minutes.
- 2 - 3 minutes before serving, add fresh spinach leaves until cooked.
Nutritional Analysis: Each serving of the above recipe provides 140 calories; 3 grams fat; 17 grams protein; 8 grams net carbohydrates; 3 grams dietary fiber; and 38 mg cholesterol.
Granola seeds
Granola is an easy breakfast to make at home that is high in fiber. This recipe is packed with nuts to boost its omega-3 content, which is beneficial for people with arthritis.
- 65ml water
- 55 grams palm sugar
- 170 grams honey
- 165g omega-3 rich margarine, melted
- 15ml vanilla extract
- 525 grams rolled oats
- 60 grams ground flaxseed
- 70 grams of unsweetened shredded coconut
- 112 grams sunflower seeds
- 125g walnuts, chopped
- 62 grams almonds
- 62g walnuts, chopped
- 175 grams dried apricots, chopped
- 75 grams dates or prunes, chopped
- 112 grams wheat germ
- 2.5 grams of salt
Preheat oven to 180°C
Making:
- Boil water in a saucepan, reduce heat, add brown sugar, honey and margarine.
- Once the sugar has dissolved, remove the mixture from the heat and add the vanilla extract.
- In a large bowl, mix together the oats, flaxseed, coconut, sunflower seeds, walnuts, almonds, pecans and salt.
- Pour the honey mixture into the oatmeal mixture and stir well to coat all ingredients.
- Line a 22.5 x 32.5 cm baking pan with greaseproof paper and cover evenly with granola mixture.
- Bake for 15 - 20 minutes on the middle rack of the oven, stirring frequently. Set aside to cool.
- When the mixture cools, add the dried fruit and enjoy.
Nutritional Analysis: Each serving provides 280 calories; 16 grams fat; 8 grams protein; 25 grams carbohydrates; 5 grams dietary fiber; and 0 mg cholesterol
