Monday 30 April 2012

Essential Ingredient: Cherries


Cherries have been proven to have natural anti-inflammation power – attributed to antioxidant compounds called anthocyanins which also give cherries their bright red colour.
A growing body of research suggests cherries could reduce inflammation related to heart disease, arthritis and may even help maintain muscle strength for those suffering from fibromyalgia a common and chronic widespread pain disorder.
Because they have stones that can be very fiddly and messy to remove, it is more ideal to store frozen and dried cherries. They can be added to breakfast cereals and yoghurts, smoothies and all desserts. One great way to use both frozen and dried cherries is in a fruit compote.

Stewed fruit compote with soy yoghurt and honey


Ingredients:
100g frozen fruit (berries such as strawberries and raspberries are great - and cherries of course)
1 apple, cored and chopped, skin on
2 plums, stone removed and chopped
50g dried cherries
2 tsp sugar or honey

Method:
The fruit can be either stewed over a low heat in a pan for 15 minutes or in a microwave on a medium power setting. Just be sure for both methods to cover with a lid and stir every 1-2 minutes to stop from burning or sticking. It may look a little watery but once left to cool it thickens up and the fruit flavour intensifies. It is not overly sweet so you may want to add more honey once it is cool.
It is great for breakfast or lunch with whole wheat pancakes, low-fat/soy yoghurt or even spread on toast as a chunky jam.

- Emma



Sunday 29 April 2012

Using Flaxseed Oil in the Kitchen


Flaxseed oil has a mild flavour and can be used for frying or can be added to foods in the same way you would olive oil – drizzled over salads, in soups, salad dressings etc. It should be stored in the fridge as it can go off a lot quicker than other oils and has a shelf life of only a few weeks, however we found that it can last longer if it is stored in the fridge.
The smoke point is 107C so it gets hot quick! This is very different to olive oil which is around 200C and more similar to butter so when shallow frying, cook on a slightly lower flame than you would normally. I suggest you warm the pan on the heat and only add the oil when you are ready to start frying, otherwise you may smoke the house out!

Here is a great way it can be used in the creamiest non-dairy salad dressing:
 
Ingredients:
150g tofu (firm silken variety)
4 tbsp flaxseed oil
2½ tbsp cider vinegar
2 tsp Dijon mustard
2 tsp honey
1½ tbsp water
Salt and pepper to taste (it will need quite a bit of seasoning as tofu doesn’t have much flavour)
Method
Just mix all of the ingredients in a food processor or blender until emulsified and smooth. Simple!! It can be stored in the fridge for 3-5 days but it is so simple to make that you could make a fresh batch as and when you need it.
You could of course leave out the tofu but it would be more of a vinaigrette, as the tofu is what makes it taste so creamy and similar to Ceasar dressing.

- Emma

Thursday 26 April 2012

Understanding the Importance of Balancing Omega-3 Against Omega-6


Omega-3 and Omega-6 are essential fatty acids, this means we cannot make them on our own and have to obtain them from our diet. Both are polyunsaturated fatty acids which leads us to assume they are a good addition to our diet in any amount, but this is not strictly true. Before we ate processed foods and had a more natural diet, we probably consumed Omega-3 and Omega-6 in roughly equal quantities. This natural balance has been interfered with by the increase in the consumption of red meat and by manufacturers adding refined oils to foods, therefore increasing our intake of Omega 6. It is this imbalance that can lead to inflammation, which in turn leads to various ailments such as arthritis. We need some Omega 6 in our bodies and if we try to consume this through natural products like nuts and seeds, which also contain Omega 3, we will be well on the way to helping our bodies back to a natural equalibrium.

So, to redress this imbalance we need to increase our Omega 3 intake and decrease our consumption of Omega 6. A good source of Omega-3 fatty acids is oily fish like tuna, salmon, sardines, herring and mackerel. One of the best concentrate of Omega-3 is contained in anchovies. As I already mentioned Omega 3 can be found in nuts and seeds, along with Omega-6 but it is the refined oils derived from them that can cause the most problems for arthritis sufferers.

It is important to include healthy oils into our diet to redress this imbalance. Flaxseed oil (also known as linseed oil) is the best form of oil to do this as the ratio of Omega-3 to Omega-6 is high. Olive oil is the next best so if you try to eliminate other oils and red meat from your diet, and eat food high in Omega-3, you will start to rebalance your body and therefore reduce inflammation.

The following is taken from the University of Maryland Medical Centre's website:

'A healthy diet should consist of roughly 2 - 4 times fewer omega-6 fatty acids than omega-3 fatty acids. The typical American diet, however, tends to contain 14 - 25 times more omega-6 fatty acids than omega-3 fatty acids. Many researchers believe this is a significant factor in the rising rate of inflammatory disorders in the United States.'


- Alison

Tuesday 24 April 2012

Smoked Trout Croquettes

 
A tasty and easy recipe that includes essential ingredients trout and flax seed oil, both rich in omega-3 and perfect for joint health. Wonderful as a starter or light lunch.


Serves  3-4

Ingredients
1 medium fillets smoked trout (hot smoked/cooked)
2 medium sweet potatoes, peeled and roughly cubed
1 egg white, lightly beaten
1/2 tsp capers, finely chopped
1tsp corn flour
1/2 tbsp Dijon Mustard
2-3 dashes Tabasco sauce
100g bread crumbs
Drizzle of oil (preferably flax seed/linseed)
Salt and pepper to taste


Method
Boil the sweet potatoes for 10 minutes until tender. Drain and leave to sit in the colander to steam and dry slightly. Mash or pass through a ricer and set aside to cool.

Put the breadcrumbs in a large shallow bowl and set aside. Mix all of the ingredients, except for the trout and bread crumbs in a large bowl. When you have a paste, flake in the trout and stir gently.  Heat the oil in a pan on a medium heat and mould the mixture into 6 medium balls (golf ball sized). 

Roll in the breadcrumbs and shallow fry in oil for 6-8 minutes until golden brown, turning occasionally. You can keep the croquettes warm in a low oven for 5-10 minutes before serving.

These are great to prepare ahead of time. You can simply roll them in the breadcrumbs and fry when needed.

- Enjoy!

- Emma

Sunday 22 April 2012

Number One

Our first post! I thought it might be a good idea to tell you that we will try our best to post at least three times a week and hopefully those will include a few recipes as well as any thoughts on new research we have discovered and some ingredients chat, going in to more detail about the benefits of individual ingredients and ideas for how to include them in to your meals.

We will sign off each time we post so you can see whether the post has been from me (Emma) or Alison. Most of the recipe posts will be by myself but my mum is a very good cook and quite experimental sometimes so watch out for a few wacky recipes from her. We will also try our best to tell you where any specialist ingredients can be bought and a rough price.

So I guess I will be back soon with our first recipe. It is exciting for us to share this with people, especially when we both know how many people there are out there suffering with arthritis, willing to try anything in the hope of feeling better. I must say, this diet has worked for my mum and if we can help even one other person by sharing this then we will be extremely happy.

Please post any comments or questions and one of us will be sure to get back to you. We are not experts but we do know, from our enormous amount of research and proven results, that there is a way to feel better – just stick with it!


- Emma