Wednesday, 3 February 2016

Arthritis Friendly Recipe: Black Kale, Quinoa and Pumpkin Seed Bowl

This kale, sweet potato and quinoa bowl is quick and easy to put together. I like to use leftover quinoa or brown rice that I cooked the night before and leftover roasted sweet potatoes but you could also buy a bag of ready chopped sweet potato and butternut squash and just use that. Equally you can buy 250g pouches or ready cooked rice and quinoa so if you are having a bad flare day do seek them out.

Cavolo nero or black kale is delicious and it's dark colour means it is packed with antioxidants and phytochemicals. Kale is also a useful source of vitamin K. Several studies have suggested that vitamin K may help prevent or slow the deterioration of joints in osteoarthritis but there is little evidence to suggest it can help joint repair once the damage has occurred. There have been few studies about the role vitamin K might play in inflammatory arthritis ( i.e.  rheumatoid, AS, and PsA) however some laboratory experiments have suggested that it might help block the inflammatory processes.


250g cooked quinoa or brown rice (I used a mix of both)
150g cavolo nero/black kale, finely chopped
A small courgette/zuchinni, coarsely grated
300g cubed cooked sweet potato
1/2tbsp olive or rapeseed oil
1tbsp pumpkin seeds
1tsp smoked paprika
1/4 tsp smoked or regular sea salt

Serves 2-3

Heat the oil in a large skillet or frying pan. Add the chopped kale and stir fry until it has just softened. Add the smoked paprika, courgette, quinoa and cooked sweet potatoes and heat until everything is piping hot.

Sprinkle the pumpkin seeds and smoked paprika over and serve.


  1. Not been by for ages (as you can tell) - and I love the sound of this recipe. But there's a but...

    Kale is a rich source (a very rich source) of vitamin K1. K1 is involved in blood clotting and as such is forbidden for anyone on warfarin-like anticoagulants (it messes up the INR, reducing it when you are trying to increase it).

    It is vitamin K2 that is possibly involved in RA, joint health and osteoporosis by influencing where the calcium you take in gets to. K1 is found in dark green veggies, above all (spinach, kale, sprouts for example) but K2 is found in animal products (full fat dairy and egg yolks and grass fed meat, and fermented foods such as sauerkraut, natto and miso.

    It does occur to me to wonder how many people on warfarin are happily making their kale smoothies and wondering why their INR is messing about...



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