arthritis comfort foods

7/28/2019 Arthritis Comfort Foods

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CONTENTS

WHAT HAPPENED TO THE FAMILY KITCHEN? ....................................................... 3

HOW DID COMFORT FOODS GET SO UNCOMFORTABLE?................................ 5

TRUE ARTHRITIS HEALING COMFORT FOODS ....................................................... 7

10 ARTHRITIS HEALING COMFORT FOOD TIPS ...................................................... 9

ARTHRITIS HEALING COMFORT RECIPES.............................................................. 12

ARTHRITIS HEALING BROTH FOR STRONG BONES ............................................ 25


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(1)

WHAT HAPPENED TO THE FAMILY KITCHEN?

DURING TIMES OF STRESS, many people cope by reaching for their favorite

comfort food. Sometimes these dishescarb-heavy casseroles, meatloaf with mashed

potatoes and gravy, lasagna or pastaare satisfying for their cheesy, creamy smoothness

or their simplicity and sense of back-to-basics.

Others are comforting for their sheer nostalgia. Many of us have fond memories

of Mom or Grandma spending all day in the kitchen, working hard to produce dish after

dish that would provide all-day sustenance and the reminder that we were loved and

taken care of.

Unfortunately, todays versions of these favorite foods dont include a warm

house filled with the aromas of a busy kitchen. Even worse, they are loaded with exactly

the ingredients that are putting an entire generation at risk for a host of debilitating healthconditions, from obesity and diabetes to cardiovascular disease and arthritis.

With their refined white flour, hydrogenated vegetable oils, excess fats, sugar, and

sodium, todays commercial comfort foods are a recipe for inflammation of the

arteries, organs, and joints, as well as the pain and degeneration that follow.

Some 50 million Americans currently suffer from some form of arthritis, coping

daily with inflamed, painful joints that restrict their daily activities. Many are overweight,

adding to the pressure on their sore hips and knees. Depression and stress usually

accompany chronic disease of any kind, and people suffering from the pain and

restriction of arthritis are not immune.


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But reaching for those comfort foods in their current supermarket incarnation

means more calories and weight gain, more inflammation of their joints, and more daily

pain.

Additionally, these foods fill you up with excess empty calories instead of the

healing natural fiber and phytonutrients of whole grains and fresh vegetables. Their

hidden sugars and excessive sodium stress out both your blood sugar level and your

blood pressure. Their high fat content poses a riskto your heart health. Whats so

comforting about that?


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(2)HOW DID COMFORT FOODS GET SO UNCOMFORTABLE?IN YET ANOTHER IRONIC TWIST of 21

stCentury industrial food production, most of

us have seen our favorite comfort foods transformed over time into convenience foods

that barely resemble the homemade version, except in some marketing departmentsphotographic vision.

Mashed potatoes that start as dried flakes in a box. Chicken pot pie thats ready to

eat after a few minutes in the microwave. Biscuits that only require you to whack a can

on the edge of the counter to release a sheet of magical dough, already perforated so each

one will bake perfectly.

.

The list goes on: Frozen lasagna without the simmering pot of sauce on the stove.

Brown-and-serve rolls without the rising, kneaded dough. Meatloaf sliced and plated

alongside a blob of reconstituted potatoes with a gelatinous sheath of gravy ready to

pour from a sealed plastic packet. Yuck!

On the surface, theres nothing wrong with having so many foods available at a

moments notice. The miracle of industrial food technology has been its ability to feed an

entire nation quickly and cheaply. The only thing lost, after all, is the time it used to take

to coax half a dozen raw potatoes into a creamy mound of hot, buttered goodness.

Also missing are the healing properties inherent in fresh, whole, natural

ingredients. Because these convenience foods have been processed, genetically-modified,

stabilized, artificially flavored, artificially colored, chemincally-enhanced, freeze-dried,


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reconstituted, concentrated, sweetened, and otherwise manipulated in a thousand different

ways in order to be available to you in your grocers freezer at all times and in myriad

permutations, sizes, and choices. No wonder these foods make your joints hurt so badly.


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TRUE ARTHRITIS HEALING COMFORT FOODS

WHAT IF YOU COULD ENJOY a warm, creamy casserole, a fragrant meatloaf, or a

satisfying bowl of that old stand-by, macaroni and cheese, withoutthe inflammatory

effects of commercial convenience foods?

Would the trade-off in preparation timelearning to cook real foods in order to

relieve your aching joints of their inflammation and the pressure of excess weightbe

worth it to you? It will probably come as a surprise to many that preparing these old-

fashioned family favorites isnt nearly as time consuming as you might think.

When created in advance, such as on a weekend afternoon, casseroles can wait in

the freezer until needed. Potatoes can be zapped in the microwave before mashing or

slicing. Canned refried beans are a fine choice for burritos and take only minutes to heat.

Tossing a bunch of vegetables in a steamer is a snap. A broiled filet of omega-3 fish will

halt your joint pain and infammation as well as arthritis prescription pain-killers.

When you cook your own arthritis comfort foods, you control the ingredients. No

more overdosing on sodium, which has taken the place of flavor in many processed

foods. You are in charge of adding just enough saltand other spices, many of which

have specific arthritis healing benefitsto enhance the already considerable naturalflavors.

No more pro-inflammatory trans fats and polyunsaturated vegetable oils. By using

real butter and low-fat milk (preferably organic from grass-fed cattle), you reap the

benefits of calcium, vitamins, and healthful fats that support everything from brain


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function to cartilage growth, while enjoying dairys unique ability to actually boost your

metabolism for weight loss. Oh, and you still get the warm, satisfying pleasure of the

rich, creamy foods like macncheese youve always craved.

No more excess caloriesand the inflammation and joint pain they lead tofrom

processed white flour in all those bread-based products. By using whole grain flours, or

gluten-free substitutes like brown rice flour, you actually add nutritious, healing benefits

to that chicken pot pie crust.

What about those added sweeteners, including sugar and high fructose corn syrup

(HFCS), which have found their way into all kinds of processed foods, from tomato sauce

to salad dressing? Once you re-learn what natural, savory foods really taste like, you willrealize the absurdity of adding unnecessary sweeteners to most foods.

Along the way, you also get to enjoy the satisfaction of filling up on natural fiber,

which keeps you from reaching for a snack an hour later. Fiber also helps your digestive

and elimination systems work in harmony to keep fats from solidifying in your arteries

and effectively move waste out of the body without clogging up the works.

Theres nothing comfortable about the new generation of prepared and processed

comfort foods. High in destructive fats, calories, and artificial ingredients, they add to

your arthritis discomfort by increasing inflammation as well as extra weight (which

means more pressure on those sore joints). But you can still enjoy those familiar old

favorites and derive satisfaction from every bite when you incorporate the Arthritis

Healing Comfort Foods into your daily routine.


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10 ARTHRITIS HEALING COMFORT FOOD TIPS

1. Preparation and planning. These are the keys to enjoying the nutritious benefits of

the Arthritis Healing Superfoods, especially when it comes to indulging in warm, creamy

comfort foods like mashed potatoes, macaroni and cheese, and meatloaf. Keep your

pantry well-stocked with the basic natural ingredients so you dont have to make a special

trip to the store when you want to satisfy a craving. Use quiet weekends or evenings to

prepare full-size casserole dishes in advance. You can also freeze it in a number of small

glass Pyrex containers or zip-style freezer baggies so that you only defrost what you

need.

2. Avoid temptation. Weve become a population of well-trained consumers who reach

forcomfort foods at the mere sight ofan appealing package or suggestive ad. Theshiny, colorful boxes and cans that pervade the supermarket aisles are designed to tempt

you into a buying and gorging frenzy. To avoid this temptation, stick to your shopping

list and stay on the outer aisles of the store, where the fresh produce and meat and fish

counters are. Avoid the freezer aisle as well as the rows filled with boxed products.

3. Keep your energy up. A healthful meal composed of Arthritis Healing Foods will

provide you with a full belly and sustained energy that will last several hours. Hit the

grocery store after youve eaten and you will find a surprising lack of desire to indulge in

pro-inflammatory artificial versions of your favorite foods, no matter how loudly they

call out to you from the shelves.


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4. Revisit your past. Dig up the recipes and cookbooks on which your mom,

grandmother, or other relatives used to rely. Think about what made those dishes so

special. Was it the combination of ingredients? Or was it just the way your mom would

smile when she came out of the kitchen with a luscious chicken pot pie in her hands? By

carefully substituting arthritis-friendly ingredients, like using whole grain or gluten-free

flour, butter for shortening, and low-fat milk for cream, you can reduce both your

inflammation and your weight while still enjoying your old favorites.

5. Set the scene. Often, its not so much the actual food as it is the ambience of the

setting that makes us feel so good. Yesteryears home cooking meant a kitchen redolent

with tantalizing aromas. There was no TV, radio, or video games for distraction at the

dinner table. Families sat together and shared stories of their day. Children were involved

in preparation and clean-up, which taught basic life skills while they contributed to the

familys sustenance. All these little details can easily be recreated today with a little

planning and determination. The result will be a renewed sense of comfort to accompany

your meal along with the rich memories and scents of your past.

6. Engage the men of the household. More men cook today than ever before, deriving

great pleasure from the creative outlet that cooking offers. If the sons, brothers, husband,

or male roommates in your household havent yet been bit by the cooking bug, preparing

rich and satisfying comfort foods is the best way to get them started.

7. Teach your children to cook. Nothing creates a sense of love and security in the

household like spending time with your children in the kitchen, teaching them the basics

of healthful cooking with natural, whole foods. Not only will they learn how to fend for

themselves once they leave home, this will give them a headstart on a path of health and

well-being by learning the many joys and benefits of natural home cooking early.

Besides, they may share your genetic tendency for arthritis. Getting them started on an

Arthritis Healing Diet can help them avoid joint problems entirely.


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ARTHRITIS HEALING COMFORT RECIPES

ENJOY THESE COMFORTING, delicious arthritis healing recipes and your joints will

thank you again and again. The well-known highly-effective combination of glucosamine

and chondroitin, a common supplement for people with joint pain, is abundant in many of

the dishes below due to our incredible Arthritis Healing Bone Broth. You can find the

recipe for this easy-to-make but highly effective natural pain-reliever in Chapter 6.

Joint-Pain-Away Asian Turkey Meatloaf

Serves: 810

Prep. Time: 1 hour, 15 minutes

Try something different tonight with this Asian-inspired version of a well known dinner.

You still get the succulent tomato-y sauce and the tender moist slices of meat with the

added arthritis healing benefits of ginger, chili paste, and sesame. Its a great way to getyour kids try new flavors with a dish that looks like a classic, but tastes like something

new.

INGREDIENTS:

3/4 cup quick-cooking oats

1/2 cup skim milk1 medium onion, diced

4 cloves garlic, minced

1 tablespoon ginger, minced2 pounds free-range turkey breast, ground

1/2 cup red bell pepper, diced

2 omega-3 eggs, beaten

2 teaspoons Worcestershire sauce

2 tablespoons organic ketchup1 tablespoon low sodium soy sauce

2 teaspoons chilipaste

2 teaspoons sesame oil

Sauce:

1 cup bone broth, or low-sodium chicken stock1 tablespoon low sodium soy sauce


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1 tablespoon ginger, minced


1 teaspoon sesame oil1 tablespoon honey

1 tablespoon organic ketchup

1 tablespoon Dijon mustard2 teaspoons chilipaste1 tablespoon whole wheat flour mixed with 2 tablespoons orange juice

Garnish:

1/4 cup green onions, sliced2 tablespoons sesame seeds

INSTRUCTIONS:

Preheat the oven to 350 F. In a small saucepan combine sauce ingredients except for

flour mixture and bring to a boil. Whisk in flour mixture and cook 3-4 minutes or untilthickened. In a small bowl, stir together the oats and milk. In a large bowl, combine theturkey, oat mixture, onion, garlic, ginger, bell pepper, eggs, Worcestershire sauce,

ketchup, soy, chili paste and sesame oil. Mix just until well combined. Transfer the

mixture to a 9 by 13-inch baking dish and shape into a loaf about 5 inches wide and 2 1/2

inches high. Pour the sauce over the meatloaf and bake for about 1 hour.Remove from theoven and let rest for 10 to 15 minutes. Sprinkle green onion and sesame seeds over the

top and slice.

TIPS AND NOTES:

Serve this entre with brown rice and steamed broccoli to add two more arthritis-healingingredients.

Bone-Building Bean and Turkey Bacon Soup with Chipotle Peppers

Serves: 1012

Prep. Time: 4 hours

Theres nothing like a spicy bean soup on a snowy winter day, and this smoky, flavor

packed version is sure to clear out your sinuses and fill your tummy. The addition of

fresh lime and cilantro at the end gives it a refreshing touch.

INGREDIENTS:

2 pounds dried pinto beans, washed

NUTRITION FACTS: Serving Size 229g, Calories 386, Total Fat 20.2g, Sat. Fat 4.7g,

Cholesterol 163mg, Sodium 514mg, Carbs 14.2g, Fiber 1.9g, Sugars 4.3g, Protein 35.9g


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1 pound turkey bacon, cut into small pieces

1 cup onion, diced

4 cloves garlic, minced6 chipotle peppers, diced

2 tablespoons adobo sauce

2 cups carrots, minced1 quart bone broth, or low-sodium chicken stock

Garnish:

2 limes, quartered

1 bunch fresh cilantro, chopped

INSTRUCTIONS:

Place the pinto beans into a large container and cover with several inches of cool water;let stand 4 hours. Drain and rinse. Place the turkey bacon in a large stock pot and cook

and stir over medium-high heat until evenly browned, about 10 minutes. Add the onion,garlic and carrots and cook for 5-7minutes. Add chipotles, adobo and broth and bring to aboil. Stir in the drained beans and simmer until the beans are tender, 3 to 4 hours. Garnish

with fresh lime and cilantro.

TIPS AND NOTES:

A great addition to this soup is a hearty green like mustard, collard or kale.

Pain-Busting Beef and Barley Soup with Cabbage

Serves: 6 -8

Prep. Time: 2 hours

This is a hearty, healthy soup that freezes well and is perfect for a day when you need a

little comforting. It will warm you from the inside out with tender meat, nutty barley and

a rich red wine broth.

INGREDIENTS:

1 pound grass-fed beefor bison stew meat, cut into 1/2 inch pieces1 tablespoon pure olive oil2 cups carrots, sliced

1 cup onion, diced

1 cup celery, sliced





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3 cups cabbage, chopped

1 cup dry red wine

3 cups bone broth, or low-sodium chicken stock2 bay leaves

3/4 teaspoon dried thyme

1/3 cup uncooked medium pearl barley1/4 cup whole wheat flour1/3 cup cold water

1 tablespoon balsamic vinegar

Garnish:1/4 cup fresh parsley, chopped

INSTRUCTIONS:

Heat olive oil in a Dutch oven or large pot on high heat. Sear beef on all sides until dark

and crispy. Add the carrots, onion, celery and garlic; cook for 5 minutes. Add the wine,broth, bay leaves and thyme and scrape the bottom of the pot to get all the crispy bits intothe soup. Bring to a boil. Reduce heat; cover and simmer for 1 hour. Add barley and

cabbage; cover and simmer 45 minutes longer or until barley and meat are tender.

Combine flour and cold water until smooth. Gradually stir into pan. Bring to a boil; cook

and stir for 2 minutes or until thickened. Remove from the heat and discard bay leaves.Stir in balsamic vinegar and sprinkle each serving with fresh parsley.

TIPS AND NOTES:

Replace the cabbage with mushrooms or a hearty arthritis healing green such as kale or

collard. Make a big batch of this soup and freeze it in small batches so you can pop it inthe microwave for a quick healthy lunch.

Super-Selenium Beef and Mushroom Stroganoff

Serves: 46

Prep. Time: 30 minutes

A Scandinavian favorite that will stick to your ribs, satisfy your hunger and still help your

aching joints. This is a classic that everyone in the family will love. The earthy

mushroomsloaded with the free-radical-fighting mineral seleniumand meaty textures

are just what the doctor ordered.




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INGREDIENTS:

2 tablespoons whole wheat flour1/4 teaspoon salt

1/4 teaspoon pepper

3/4 lb grass-fed beeftenderloin or boneless sirloin steak, cut into 1/2 inch cubes1 1/2 cups bone broth, or low-sodium organic beef broth2 teaspoons pure olive oil

1 medium onion, sliced

3 cups mushrooms, sliced (button or crimini)

1/2 cup nonfat sour cream1/4 cup low-fat yogurt

4 cups brown rice or whole wheat noodles, cooked

INSTRUCTIONS:

In shallow dish, combine flour, salt and pepper; mix well. Add beef; toss to coat. Removebeef from bag; place on plate.In small bowl, combine broth and remaining flour mixturefrom bag; blend well. Set aside.Heat oil in large saut pan on high heat. Add beef and

sear on all sides until golden brown.Reduce heat to medium-high. Add onion; cook and

stir 2 minutes. Add mushrooms and garlic; cook 4 minutes stirring occasionally. Stir in

broth mixture; bring to a boil. Reduce heat; simmer 5-10 minutes to blend flavors.Remove skillet from heat; stir in sour cream and yogurt.Serve over noodles or rice.

TIPS AND NOTES:

Try this easy comforting dish with a side of sauted spinach or green salad. If you are

using a less tender cut of meat double the broth and simmer for 30-45 minutes until meatis tender.

Omega-3 Broccoli Tuna Casserole

Serves: 4

Prep. Time: 1 hour

Taking you back to the 1950s with a new take on an old favorite. No cream of mushroomsoup or canned peas in this recipe but it still will remind you of your grandmothersrecipes. Broccoli, tuna, and glucosamine-rich bone broth make a super healing version ofthis family favorite.




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INGREDIENTS:

1 tablespoon pure olive oil1/2 cup diced onion

1/2 cup diced celery

1 cup bone broth, or low-sodium fish or chicken stock1tablespoon whole wheat flour1/2 cup low-fat milk

2 cups broccoli, cut into small florets and blanched

1(6-ounce) can light tuna packed in water, drained

3/4 cup whole-wheat cracker crumbs1/2 cup parmesan cheese, grated

8 ounces whole wheat noodles, cooked al dente

INSTRUCTIONS:

Preheat oven to 400 F. In a large saucepan, saut onion and celery in the oliveoil until vegetables are barely soft, 3-4 minutes. In a small bowl whisk the flour into thebroth until smooth. Slowly add this to the vegetables, stirring constantly. Add the milk

and broccoli and bring to a simmer until sauce thickens. Turn off heat and gently fold

in tuna with liquid. Add cooked pasta noodles and toss to coat with sauce. Spray a

glass casserole dish with non stick cooking spray. Pour vegetable milk mixture intoprepared casserole and top with bread crumbs and cheese. Bake 30 to 40 minutes until

heated through and topping is lightly browned.

TIPS AND NOTES:

To blanch the broccoli, boil a large pot of water and cook for 2-3 minutes. Cool underrunning water and drain well. Add any veggies you like to this dish or for elegant

comfort, substitute canned salmon or crab for the tuna.

Butternut Squash, Lamb and Spinach Lasagna

Serves: 68

Prep. Time: 2 hours

Sweet creamy butternut squash is a perfect partner to creamy white sauce and iron-rich

spinach. The meaty lamb and pungent sage add the final touches to this complexly

flavored innovative take on this cheesy, creamy, Italian classic.




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INGREDIENTS:

Squash:1 large onion, chopped

1 tablespoon pure olive oil

3 lb butternut squash, peeled, seeded, and cut into 1/2-inch pieces1 clove garlic, minced1/4 cup water

4 teaspoons fresh sage, chopped

Lamb:1 lb ground organic lamb

1 lb fresh or frozen spinach

Sauce:2 cloves garlic, minced

3 tablespoons unsalted butter5 tablespoons whole wheat flour5 cups milk

1 bay leaf

Assembly:1 cups part skim mozzarella, coarsely grated

1 cup parmesan cheese, grated

1 cup low-fat ricotta cheese8 oz whole-wheat lasagna noodles, cooked al dente

INSTRUCTIONS:

Squash:Saut onion in pure olive oil (not extra virgin) in a deep 12-inch heavy skillet over

medium heat, stirring occasionally, until golden, about 10 minutes. Add squash, garlicand water and cook, stirring occasionally, until squash is just tender, about 15 minutes.

Remove from heat and stir in sage. Cool filling.

Lamb:

Saut the lamb on medium low heat until cooked through. Add spinach in the last 2-3

minutes and cook until wilted.

Sauce:Saut garlic in butter in a 3-quart heavy saucepan over low heat, stirring, 1 minute. Whisk

in flour and cook roux, whisking, 3 minutes. Add milk in a stream, whisking. Add bay

leaf and bring to a boil, whisking constantly, then reduce heat and simmer, whiskingoccasionally, 10 minutes.


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Lasagna:Preheat oven to 425F. Reserve cup mozzarella and cup parmesan and toss

remaining cheeses together. Spread 1/2 cup sauce in a 13- by 9- by 2-inch glass bakingdish (or other shallow 3-quart baking dish) and cover with a layer of pasta sheets. Spread

with 2/3 cup sauce, one third of squash filling and one third of lamb and spinach. Spread

with a thin layer of cheese mixture. Repeat layering 2 more times, beginning with pastasheets and ending with cheese. Top with remaining pasta sheets, remaining sauce andreserved parmesan and mozzarella. Bake for 30-45 minutes. Cover with foil if the top

gets too brown. Let lasagna stand 15 to 20 minutes before serving.

TIPS AND NOTES:

Substitute ground chicken, turkey, or lean beef for the lamb. Try adding mushrooms or

roasted peppers as well.

Cartilage-Cooling Chicken Fried Steak with Mushroom Rosemary Gravy

Serves: 4


Who would have thought you could have a chicken fried steak that wouldnt clog your

arteries or inflame your joints? With egg whites, omega-3-rich grass-fed meat and savoryrosemary, this healthier version of this favorite dinner will be at your table.

INGREDIENTS:

Meat:

1/2 cup whole-wheat flour, divided in half

2 large omega-3 egg whites, lightly beaten

1/4 cup cornmeal1/4 cup plus 1 tablespoon cornstarch, divided

1 teaspoon paprika

1 pound grass-fed beefor bison cube steak, cut into 4 portions2 tablespoons pure olive oil

Gravy:

1 tablespoon butter cup onion, diced

2 cups mushrooms, sliced (button or crimini)

1 stalkrosemary2 cups bone broth, or low-sodium beef broth

1 tablespoon water




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1/4 cup 2 % milk

INSTRUCTIONS:

Preheat oven to 350 F. Coat a baking sheet with cooking spray. Place 1/4 cup flour on a

large plate and egg whites in a shallow dish. Whisk cornmeal, remaining flour, 1/4 cupcornstarch and paprika in another shallow dish. Dredge the steak in the flour, shaking offexcess; dip in the egg whites, then dredge in the cornmeal mixture. Heat 1 tablespoon oil

in a large nonstick skillet over medium-high heat. Reduce heat to medium and add 2

pieces of the steak; cook until browned on each side, turning once, 3 to 5 minutes total.

Transfer the steak to the prepared baking sheet and repeat with the remaining 1tablespoon oil and 2 pieces of steak. Transfer the baking sheet to the oven and bake until

cooked through, about 10 minutes. While the meat is baking heat the butter on medium

heat and saut the onion and mushrooms for 4-5minutes. Add broth and rosemary to the

pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 1/2cups, 3 to 5 minutes. Add milk and remove rosemary stalk. Whisk water and the

remaining 1 tablespoon cornstarch until smooth. Whisk the cornstarch mixture into thegravy and cook, stirring, until thickened, 1 to 2 minutes. Serve steak with gravy pouredover all.

TIPS AND NOTES:

Serve this with a steamed arthritis-healing vegetable like spinach or broccoli. Add a small

serving of brown rice for a hearty dinner. Add a poached egg for a super robust

breakfastif youre getting lots of exercise.

Shrimp, Spinach, and Goat Cheese Pizza with Piquillo Pepper Sauce

Serves: 8


Youll never want a plain old pepperoni pizza again after trying this kicked up version of

the original favorite. Your kids will love it, the neighbors will think youre a gourmetcook, and youll be controlling your arthritis to boot. It doesnt get much better than that.

INGREDIENTS:

Crust:2 c. whole-wheat flour

1 pkg. or 1 tbsp. active dry yeast

3/4 tsp. salt

1 c. warm water




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1 tbsp. olive oil

1 tsp. honey

Sauce:

1 (6oz) jar piquillo or jalapeo peppers, with juice

1 teaspoon pure olive oil1 clove garlic, crushed1 teaspoon red chili flakes

1 teaspoon honey

1 teaspoon lemon juice

Toppings:

1 tablespoon pure olive oil

1 pound fresh spinach

3/4 pound shrimp, peeled, deveined and cut into 1 inch pieces3 cloves garlic, minced

1/2 cup onion, diced1/2 cup parmesan cheese1/2 cup goat cheese

1/2 cup part-skim mozzarella cheese

Garnish:1/2 cup fresh basil, chiffonade

INSTRUCTIONS:

Crust:

Pour flour into a large mixing bowl. Add yeast and salt. Mix well. Add water, oil andhoney; mix well. Cover with a moist cloth and place in a warm spot for 10 minutes to

rise. Punch down and press into a greased 14 inch pizza pan or a 10 inch pan for a thicker

crust.

Sauce:

Combine all ingredients in a food processor and blend until smooth. If too thick add a

few teaspoon of water.

Topping:

In a large saut pan heat the olive oil on medium high heat.Add the shrimp and onion and

cook for 2-3 minutes; stirring often. Add the garlic and spinach and cook for 2-3 minutesmore; stirring constantly.

Assembly:

Spread the sauce over the crust and spread topping next. Sprinkle cheeses evenly overeverything. Bake at 425 F for 15 to 20 minutes or until crust is golden brown and

cheese is melted. Garnish with the fresh basil and serve.


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TIPS AND NOTES:

Substitute the chicken for the shrimp if you orthe kids dont like seafood. Mushroomsare also a great addition to this pizza pie.

Arthritis-Soothing Swedish Meatballs

Serves: 6


These savory meatballs are great over brown rice, wheat pasta, or on a whole grain roll.

Theyll take you back to a simpler time while still fighting your arthritis and tingling your

taste buds.

INGREDIENTS:

1/2 lb ground turkey1/2 pound lean ground beef or bison

3/4 cup whole wheat bread crumbs, soaked in 1/2 cup milk

1 omega-3 egg

1 small onion, minced1/4 teaspoon ground allspice

1/4 teaspoon ground nutmeg

1/4 teaspoon cardamom1/4 teaspoon coriander

2-4 tablespoons butter

1 1/2 tablespoons whole-wheat flour

1 1/2 cup arthritis bone broth, or low-sodium chicken broth1/2 cup sour cream

1/2 cup low fat yogurt

INSTRUCTIONS:

Combine the first 8 ingredients. Form the mixture into 1-inch balls. Place 3/4 of the

butter in a skillet over medium-high heat. Brown the meatballs for about 10 minutes.Remove them and most of the fat. Stir the flour and the remaining butter into the pan.

Add the broth. Simmer until it thickens, about 2 minutes. Strain it with a sieve to remove

clumps. Return it to the pan. Reduce heat to low; stir in the sour cream and yogurt.Return the meatballs to the pan for 1 minute.


Cholesterol 108mg, Sodium 536mg, Carbs 31.4g, Fiber 3.0g, Sugars 3.1g, Protein 20g


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TIPS & NOTES:

The healing key to eating a rich dish like comforting meatballs is to just eat one or twoalong with a heaping serving of green salad or steamed veggies. And then take a nice

after-dinner walk.

Joint-Warming Turkey Roulade with Corn Stuffing and Mole Sauce

Serves: 68

Prep. Time: 2 hours

A traditional comfort food of Mexico, this is just one version of a million types ofmoles

and most have as many as 10 arthritis-healing ingredients! The preparation mightseem intimidating but once youve got it down it will become a staple in your house

especially when you tell the kids its made with chocolate. As soon as you bite into thesucculent spicy sauce and creamy goat cheese filling youll know the extra effort was

worth it. To make it easier on yourself double or triple the batch of sauce and freeze it for

next time. It tastes amazing over chicken, beef, or veggies!

Turkey:

4 (6-8oz) skinless free-range turkey breasts

1 cup corn kernels, thawed and drained1/4 cup onion, diced

2 cloves garlic, minced4 tablespoons goat cheese, softened

1/4 cup red bell pepper, diced1 tablespoon cilantro, chopped

Brazil Nut Mole Sauce:

1/4 cup pure olive oil4 blue corn tortillas

2 ancho chiles, seeded and stemmed2 New Mexico chiles, seeded and stemmed

1 pasilla chile, seeded and stemmed

1/2 medium red onion, coarsely chopped1/2 head roasted garlic, cloves separated and peeled

1/2 cup Brazil nuts, crushed

4 cups bone broth, or low-sodium chicken broth

4 plum tomatoes, peeled, cored and chopped1/4 cup golden raisins

1/2 ounce unsweetened dark chocolate2 tablespoons maple syrup




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1/2 teaspoon ground cinnamon

1/8 teaspoon ground cloves

1 lime, juiced

Garnish:

2 limes, quartered1/2 cup cilantro, chopped

INSTRUCTIONS:

Sauce:In a large frying pan over medium heat, heat the oil and lightly fry the tortillas and all the

chiles until crisp. Remove with tongs and place in a food processor or blender. Add the

onion and garlic to the oil and fry until browned, about 2 minutes; add to the processor.

Pour out all but 2 tablespoons of the oil (reserve) and toast the nuts until golden brown.Add to the processor. Add 1 cup of broth to the processor and process the tortillas, chiles,

onion, garlic and nuts to a puree, adding more stock if needed. Pour the puree into amedium saucepan and add the remaining stock, the tomatoes and raisins. Bring to a boilover medium-high heat; reduce the heat to medium and simmer 1 hour, stirring

frequently.

Turkey:Preheat the oven to 375 F. While the sauce is cooking combine the corn, onion, garlic,

red pepper, goat cheese and cilantro in a bowl and mix. Butterfly the turkey breasts, wrap

in plastic wrap and pound with a meat tenderizer or rolling pin until inch thick. Lay flaton a cutting board. Divide the filling and lay evenly across the middle of each breast.

Roll as you would a cigar, tucking the ends in and under. Lay seam side down in a

shallow casserole dish. Add the chocolate, maple syrup, cinnamon, cloves and lime juiceto the sauce and stir until chocolate is dissolved. Pour the sauce over the turkey breasts

and cook for 30-35 minutes or until meat is cooked through. Serve with lime wedges and

chopped cilantro.

TIPS AND NOTES:

To butterfly the turkey lay the breast flat on a cutting board and lay your hand flat on top.Cut horizontally through the middle of the breast about three quarters of the way through;

open and lay flat to tenderize. Dont worry if its not perfectly even. You can pound out

thicker areas a bit more and leave the thin parts alone. You dont want a hole in the meat

so dont hit too hard!NUTRITION FACTS: Serving Size 308g, Calories 335, Total Fat 16.4g, Sat. Fat 3.7g,



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ARTHRITIS HEALING BROTH FOR STRONG BONES

OUR SIMPLE ARTHRITIS-FIGHTING BROTH is made with meat and fish bones and

loaded with healing nutrientsincluding collagen, hyaluronic acid, chondroitin sulfate,

glycosaminoglycans (GAGs), glycine, proline (which helps create collagen), and sulfur

compounds. These are all necessary for the creation and repair of damaged joint cartilage.

Its unbelievably easy to create an Arthritis Healing Bone Broth:

1. Save any bones left after you roast a chicken or prepare bone-in meats. Keep the skin

and any meat attached, and save your eggshells, too. Some people like to collect bone and

meat bits in a pot in the fridge until they have enough to start a broth. You wont need

very much. When ready, just boil two quarts of water, turn the heat way down, and add

your bits.

2. Simmer these humble scraps on a back burner or in a slow cooker. Skim off any froth

that rises to the surface. Remember: the longer they simmer, the more healing they

become.

3. Use in any recipe that calls for low-sodium chicken, fish, or beef broth. Store any

leftover broth in the fridge or freezer.

arthritis comfort foods

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