Wednesday, 1 August 2012

Arthritis Friendly Recipe: Super Healthy Bean Salad

I was going to post a lovely sushi salmon salad recipe today. Sounds good right? Well,  I had a mishap - I left the fridge door slightly ajar last night on the hottest day of the year so far. Along with rendering 3 doses of my arthritis medication, Humira, unusable, the mishap has rendered the sushi salad unfit for human consumption, and more importantly for the blog's sake, unfit to be photographed.

So ingenious cook that I am, instead there is a recipe for a no-chop salad using the rescued peas and beans. It's very easy to make if you have arthritis as there is absolutely no-chopping or slicing involved. It takes about 5 minutes to assemble and is a lovely side dish. It would go particularly well with salmon if you haven't left your fridge door ajar...


Ingredients:
150g frozen peas 
150g frozen soybeans (or if you prefer it's also nice with canellini beans or chickpeas)
Handful of rocket leaves

Dressing:
1 tablespoon sesame oil
1 tablespoon sweet chilli sauce
Splash of soy sauce (to taste)

Put the peas and beans in a dish and leave to thaw for 2 hours or just give a quick blast in the microwave (not required if you leave your fridge freezer door open!).Stir in the oil and sauces. If you have time, pop the whole lot in the fridge for a few hours to let the flavours develop and then serve.

Dressing variations:
Pesto - 1 tablesoon of pesto, 1/2 olive oil and a handful of basil leaves
French - 1 tablespoon olive oil, 1/2 tablespoon dijon mustard and 1/2 tablespoon white wine vinegar
Spicy - 1 tablespoon olive or rapeseed oil, 1 tsp smoked paprika, 1/2 tsp cumin, 2 chopped spring onions and juice of half a lime

Arthritis diet notes:
This is jam-packed with healthy, arthritis friendly ingredients. The peas and beans are rich in folate which people with inflammatory arthritis can often be deficient in, particularly if they take arthritis medications like methotrexate or sulfasalazine. Edamame or soy beans are rich in phytoestrogens. I wrote a post about their role in arthritis here.


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