Essential: Kale, The Super Anti-Inflammatory

Kale is a form of cabbage and comes in both green and purple varieties. It can be found in our ‘Essential’ list of ingredients under ‘leafy green vegetables’. It has a bold and earthy flavour and is cooked in the same way as spinach or greens. Kale is full of nutrients and minerals and there are many benefits linked to the consumption of kale including:

-          Healthy digestion (one cup contains nearly 20% of the RDA of dietary fibre)

-          Antioxidants (shown to specifically fight against the formation of cancerous cells)

-          An array of vitamins including A, K and C (mainly linked to healthy bones and teeth)

-          Calcium (Kale contains more calcium per calorie than milk and is also better absorbed by the body than dairy)

-          Iron (per calorie, kale has more iron than beef)

 

And of course...Anti-Inflammatory:

One cup of kale provides about 10% of the RDA of omega-3 fatty acids that helps regulate the body's inflammatory process. A dose of vitamin K further aids to fight against excessive inflammatory-related problems, such as arthritis, autoimmune disorders, and asthma. Many believe that kale is so nutrient-dense is can actually reverse some of these conditions.

It is important to note that boiling decreases the level of nutrition; however, steaming, baking, microwaving, or stir frying do not result in significant loss.

For more information see http://www.healthdiaries.com/

Moroccan Chicken Tagine

I use the word ‘Tagine’ very lightly in this instance as the tagine is actually the clay vessel in which the Moroccan stew is cooked in. This chicken stew is cooked with Moroccan flavours and is typically cooked in a Tagine but this recipe works very well in a saucepan or crock pot.

Ingredients:

1kg chicken thighs, bone in and skin removed

1 medium onion, diced

40g sultanas

50g dried dates

70g dried apricots

¼ pint (140ml) of water or chicken stock

½ cup of chopped fresh herbs (fennel tops, thyme, parsley and coriander)

Extra coriander for garnish (optional)

For the paste: (all heaped teaspoons unless stated otherwise)

 2 tsp garam masala

1 ½ tsp ground dried ginger (or 1 thumb-sized piece fresh ginger, chopped finely or minced)

1 tsp turmeric

1 tsp garlic granules (or 3 fresh cloves, minced)

1 level tsp mustard (English is best for flavour and heat)

½ level tsp black pepper

½ level tsp salt

Fresh green chilli to taste (we used ½ small HOT chilli, chopped finely)

2 tbsp flax seed oil (plus some extra olive oil, enough to make a loose paste)

Method:

Mix all of the ingredients for the paste in mixing bowl and marinade the chicken for a minimum of 2 hours (but overnight is best).

Using a food processor or blender, make a paste from the onions, herbs and dried fruit. Preheat the oven to gas 4 (180C/350F) and in a large, oven-proof pan or crock pot, brown the marinated chicken for 5 minutes on each side over a low heat. Once browned, add the paste made from the onions and fruit along with the chicken stock. Stir everything well and place a lid on top. Once the mixture has just started to bubble and boil, place it in the oven and bake for 1 hour. Remove from the oven and allow to rest for around 5-10 minutes before serving. The sauce should be slightly thick and the meat should be ultra tender and fall away from the bone easily.

I have served the chicken with a simple bulgur wheat couscous, made with chicken stock, lemon, herbs and pine nuts.

I would love you to try this recipe and let me know what you think! It makes a regular occurance in our house and even the non-dieters can’t get enough of it!

- Alison

Does Alcohol Affect Arthritis?

I am sure that most of us have heard that drinking alcohol in moderation can help fight off heart disease.  Moderate drinking (about 1 drink per day) is also associated with lower CRP values.  

Alcohol is proven to have anti-inflammatory effects and these may be at least partly responsible for its cardio-protective effects.  However, more frequent drinking is associated with an increased risk of conditions such as heart disease as well as higher CRP levels. 

...So in conclusion, drinking in moderation is key - as is with most things when leading a healthy lifestyle!

For more information visit http://www.buddyslim.com/nutrition/nutrition.php