Creative Meals to Combat Arthritis

HOLLY’S PERSONAL CONNECTION
Holly joined forces with Karen Kennedy, President/CEO Arthritis Association of Louisiana and registered dietitian, Lee Jackson, to bring a cookbook to the market that can be a source of help and inspiration to arthritis patients. She said people close to her who suffer with this chronic condition have also inspired her to write her latest cookbook, Eating Well to Fight Arthritis, which focuses on an anti-inflammatory diet and arthritis diet recipes to help with the associated pain and symptoms. People don’t realize there are over 100 different types of arthritis and it affects all ages. Arthritis is chronic condition and can affect your lifestyle. “I believe what you eat makes a difference in better health,” shares Holly.

Her father has suffered from arthritis for years with three hip replacements and having the inability to even hold things in his hands. She also has a friend in Baton Rouge who has had to have surgery on her hand and fingers from arthritis. “I included the chapter Toss the Fork because of her as she helped me understand it is difficult to hold a fork (when you suffer from arthritis),” reveals Holly. Another friend has severe RA and has been bed ridden at times. Holly included the chapter No Fuss Foods because her friend wanted simple recipes without lots of ingredients so she could cook for her family. The chapter Bone-Building gives recipes high in calcium and vitamin D which combat osteoporosis. Holly, who eats healthy and exercises regularly, was shocked that she had to start taking a calcium supplement.

REDUCE INFLAMMATION/EASE SYMPTOMS
Although Holly attended the Cordon Bleu Cooking School in London she specializes in everyday, healthy easy recipes. She started her healthy cooking over 25 years ago, “I was ahead of my time and believed there was a correlation with health and food years ago.” In addition to her recipes, Holly shares the following tips to help reduce inflammation and ease the symptoms of arthritis:

• Controlling your weight is important for those who suffer with arthritis because of joint pain. Holly’s overall healthy recipes are easy to make and can help you lose and maintain weight.
• Diets high in anti-inflammatory foods have lower age-related chronic disease incidence. Eat foods high in vitamin C (strawberries), foods high in carotenoids or the color red, yellow, and orange in fruits and vegetables (sweet potato), and foods high in omega-3 fatty acids (salmon).
• Fill up with fiber (beans, oatmeal) to reduce inflammation.
• Fight fatigue often caused by arthritis. Eat a balanced diet of complex carbohydrates, protein and unsaturated fats. Try not to skip meals to maintain your energy level.
• Ease the side effects of arthritis medications. For example, gingersnaps, ginger candy or ginger ale can help to reduce nausea.

HEALTHY EATING
Holly will show us the following:

• Breakfast: Shrimp and Peppers with Cheese Grits, p. 52; this dish is high in vitamin C, which plays an important role in growth and tissue repair.
• Lunch: Chicken, Red Pepper, Spinach and White Bean Pizza, p. 130; Freeze leftover pizza slices and reheat for a make-ahead meal another day.                                                                                   
• Dinner:  Roasted Seasoned Salmon, 82; Two servings of fish per week is the recommended intake by the American Heart Association. 
• Side Dish:  Southwestern Sweet Potato Salad, p. 61; Sweet potatoes are rich in vitamin A and powerful anti-inflammatory antioxidants.
• Snack:  Energy Bites, p. 173; This perfect combination of complex carbohydrates, healthy fats and protein is a terrific bite to fuel you on the go.

Shrimp and Peppers with Cheese Grits
Shrimp combined with vibrant peppers in a light flavorsome sauce served over creamy cheesy grits.

6 (3/4- cup) shrimp mixture with grits

3 assorted bell peppers, (red, green, yellow) seeded and chopped
1 cup chopped Roma tomatoes
1 1/2 pounds medium peeled shrimp
1/2 cup chopped green onions
2 cups skim milk
1 1/2 cups water
1 cup quick grits
1 1/2 cups shredded reduced-fat sharp Cheddar cheese
1 tablespoon Worcestershire sauce

1. In large nonstick skillet coated with nonstick cooking spray, sauté bell peppers, tomatoes, and shrimp, cooking until shrimp are done, about 7 minutes.  Add green onion.
2.  Meanwhile, in nonstick pot bring milk and water to boil.  Stir in grits.  Return to boil, reduce heat, cover and cook about 5 minutes or until thickened, stirring occasionally.  Stir in cheese and Worcestershire sauce.  Serve shrimp over cheese grits.

Nutritional information per serving:
Calories 301, Calories from fat 19%, Fat 6g, Saturated Fat 3g, Cholesterol 158mg, Sodium 496mg
Carbohydrate 32g, Dietary Fiber 2g, Sugars 8g, Protein 28g
Dietary Exchanges:  2 starch, 1 vegetable, 3 lean meat

Chicken, Red Pepper, Spinach and White Bean Pizza Pass The Fork Chapter
A hearty combination of incredible savory flavors makes this an exceptional pizza.

Makes 8 (1-slice) servings

1 (12-inch) thin pizza crust
2 teaspoons olive oil
1 medium red bell pepper, cored and thinly sliced
1/2 cup chopped red onion
1 teaspoon minced garlic
2 cups chopped baby spinach
1 teaspoon dried oregano leaves
1 cup chopped cooked chicken breast
1/2 cup white navy beans, drained and rinsed
1 cup shredded part-skim mozzarella cheese

1. Preheat oven 425°F. Coat crust with oil.
2. In large nonstick skillet coated with nonstick cooking spray, cook red pepper and onion about 5 minutes or until crisp tender. Add garlic, spinach and oregano, stirring only until spinach is wilted.
3. Evenly spoon spinach mixture over crust and top with remaining ingredients. Bake 8–10 minutes, or until cheese is melted and crust is done.

Nutritional information per serving:  Calories 199, Calories from Fat 28%, Fat 6g, Saturated Fat 2g, Cholesterol 24mg, Sodium 362mg, Carbohydrates 21g, Dietary Fiber 2g, Total Sugars 2g, Protein 14g, Dietary Exchanges: 1 1/2 starch, 1 1/2 lean meat

Terrific Tip: Freeze leftover pizza slices and reheat for a make- ahead meal another day. I just took slices out of the freezer and either I’m hungry or forgot how good this pizza was.

2. In large nonstick skillet coated with nonstick cooking spray, sauté green pepper and onion until crisp tender.    
3. Spread pizza crust with barbecue sauce. Sprinkle evenly with green pepper mixture, chicken, both cheeses and green onion.  Bake 8-10 minutes or until light golden brown.

Nutrition Nugget: Did you know that by choosing low fat cheese and dairy products, you are consuming more calcium?  This is because the fat in milk doesn't contain calcium, which also helps with healthy weight management.

Nutritional information per serving: Calories 231, Calories from Fat 25%, Fat 6g, Saturated Fat 3g, Cholesterol 28mg, Sodium 498mg, Carbohydrates 27g, Dietary Fiber 1g, Total Sugars 11g, Protein 15g, Dietary Exchanges: 2 starch, 1 1/2 lean meat

Roasted Seasoned Salmon Anti-Inflammatory Chapter focus on Omega 3 Fatty Acids
Simple seasonings perk up salmon with a sweet and spicy rub. Easy to make and oh-so enjoyable to eat.

Makes 4 servings

2 tablespoons light brown sugar
4 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon ground cinnamon
Salt and pepper to taste
4 (6-ounce) salmon fillets

1. Preheat oven 400°F. Coat 11x7x2-inch baking dish coated with nonstick cooking spray.
2. In small bowl, mix together brown sugar, chili powder, cumin, cinnamon and season to taste. Rub over salmon and place in prepared dish.
3. Bake 12 - 15 minutes or until fish flakes easily when tested with fork.

Nutritional information per serving: Calories 257, Calories from Fat 29%, Fat 8g, Saturated Fat 1g, Cholesterol 80mg, Sodium 177mg, Carbohydrates 8g, Dietary Fiber 1g, Total Sugars 7g, Protein 36g, Dietary Exchanges: 1/2 other carbohydrate, 5 lean meat

Nutritional Nugget: At least two servings of fish (fatty fish preferred) per week is the recommended intake by the American Heart Association.

Southwestern Sweet Potato Salad Anti-Inflammatory Chapter-Carotenoids
Hard to beat this sensational and explosive combination of roasted sweet potatoes, crunchy corn, and black beans in a light jalapeño dressing.

Makes 12 (1/2-cup) servings

6 cups peeled sweet potato chunks (about 2 1/2 pounds)
Salt and pepper to taste
3 tablespoons olive oil, divided
1/2 cup chopped red bell pepper
1/2 cup chopped red onion
2/3 cup frozen corn, thawed
2/3 cup black beans, drained and rinsed
1/4 cup chopped cilantro
3 tablespoons lime juice
1 teaspoon minced garlic
1 tablespoon jarred jalapeño slices

1. Preheat oven 425°F. Line baking pan with foil and coat with nonstick cooking spray.
2. On prepared pan, toss together sweet potatoes, salt and pepper and 1 tablespoon olive oil. Roast about 30 minutes or until potatoes are crisp. Cool.
3. In large bowl, combine sweet potatoes, red bell pepper, red onion, corn, black beans and cilantro.
4. In blender, puree lime juice, garlic, jalapeño and remaining 2 tablespoons oil. Toss with mixture.

Nutritional information per serving: Calories 113, Calories from fat 28%, Fat 4g, Saturated Fat 0g, Cholesterol 0mg, Sodium 99mg, Carbohydrate 19g, Dietary Fiber 3g, Sugars 4g, Protein 2g, Dietary Exchanges: 1 1/2 starch, 1/2 fat

Terrific Tip:   Fix some burgers and take over this fabulous sweet potato salad for fun dinner.

Nutrition Nugget: Their rich orange color lets you know sweet potatoes are rich in vitamin A and powerful anti-inflammatory antioxidants.

Energy Bites Fight Fatigue Chapter
These no-bake bites may be small but they pack a subtlety sweet, yet filling taste of goodness with all my favorite ingredients.

Makes 20-25 balls

1 cup old-fashioned oatmeal
1/3 cup toasted coconut flakes
1/2 cup peanut butter
1/2 cup ground flaxseed
1/2 cup semisweet chocolate chips, optional
1/3 cup honey
1 teaspoon vanilla extract

1. In medium bowl, stir together all ingredients until thoroughly mixed. Let chill in refrigerator 30 minutes.
2. Once chilled, roll into heaping teaspoon-size balls. Store in an airtight container and refrigerate up to 1 week.

Nutritional information per serving: Calories 74, Calories from Fat 46%, Fat 4g, Saturated Fat 1g, Cholesterol 0mg, Sodium 28mg, Carbohydrates 8g, Dietary Fiber 1g, Total Sugars 5g, Protein 2g, Dietary Exchanges: 1/2 other carbohydrate, 1 fat

Nutritional Nugget: This perfect combination of complex carbohydrates, healthy fats and protein is a terrific bite to fuel you on the go.