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Arthritis Diet recipes


Last Updated : Apr 22,2019



जोड़ो के दर्द से पीडितों के लिए स्वास्थ अहार : - हिन्दी में पढ़ें (Arthritis Diet recipes in Hindi)
સંધિવા ડાયેટ રેસિપિ - ગુજરાતી માં વાંચો (Arthritis Diet recipes in Gujarati)

Arthritis is a disease in which the joints of the body have pain, inflammation and stiffness.

The two types of arthritis are:
Osteoarthritis: This is developed due to wear and tear or overuse of joints usually due to age or obesity. The small and large joints are affected symmetrically like both hands, feet, wrists or elbows. There is pain but not much swelling in the joints.
Rheumatoid Arthritis: This is an auto immune disease in which the body’s own immune system attacks the joints of the body. The weight bearing joints like the hip, knee or the spine as well neck, small finger joint, thumb and toe are affected. It usually begins on one side of the body and gradually affects the other side and is accompanied with swelling in these joints.

In either case the dietary focus is to concentrate on foods that reduce inflammation and relives pain. Here are a few anti-inflammatory foods which you must befriend to control pain and swelling.
• Rely on High in Omega 3 Fatty Acids : Omega-3 fatty acids found in Walnuts, Chia Seeds and Flax Seeds are great sources of omega-3 fatty acids which help reduce the inflammation to a great extent. You can name them super foods.
How much to eat: 2 to 3 tablespoons of seeds and 4 to 5 walnuts daily.

• Befriend antioxidant rich fruits and vegetables: Lutein, vitamin A and sulfurophane in Broccoli, bromelain in Pineapple, papain in Papaya, Vitamin C in Capsicum and fruits like Oranges, Grapefruit. Strawberry etc., Vitamin A and Vitamin E in Spinach (Palak), quercetin in Kale and anthocyanins in Cherries are all the fruits and veggies that benefits to ease the arthritic pain. Bear in mind that the deeper the colour of fruits and vegetables, the higher amount of Antioxidant it carries.
How much to eat: At least 2 to 3 serving of fruits and 4 to 5 servings of vegetables.

• Go grains : Eating a lot of whole grains than refined foods will toss in High Fiber to your diet and help maintain weight. Remember that obesity is one the causes for osteoarthritis. Include Oats, Buckwheat, Barley, Jowar, Bajra and Quinoa in your diet.
How much to eat: Aim for 3 to 4 servings daily.

• Reach out only for healthy Fats: Firstly chalk out the fried foods completely. Amongst the fats, opt for olive oil or safflower oil as much as possible. These are also high in omega-3 fatty acids and are known to protect the heart.
How much to eat: Not more than 3 to 4 teaspoons a day.

• Befriend Sulphur rich foods : Sulphur rich foods like Cabbage, Brussels Sprouts and Cauliflower are full of sulfurophane compounds which help to reduce inflammation of joints.
How much to eat : Have at least one of these cruciferous veggie daily in the form you enjoy.

• Boost your intake of beans: Whole beans like Rajma and chick peas (kabuli chana) are a good source of fiber and other nutrients like Magnesium, Iron, Zinc, Potassium, folic acid which together work to boost immune system.
How much to eat: 2 to 3 times a week.

• Shop for healthy spices: Do not forget to add spices like turmeric powder and garlic to your cart. These are one of the highest inflammatory fighters.
How much to eat: Fell free to add as much as you can handle.

While these foods will help you ward off arthritic pain, a few ingredients need to be booted from your pantry to avoid painful attacks. These are:

11 Foods to avoid during Arthritic Pain
1. Sugar
2. Excess salt
3. Alcohol
4. Tea, instead prefer green tea which abounds in polyphenols
5. Coffee
6. Canned foods
7. Preservatives
8. Refined foods like burgers, pasta and pizza
9. Fried foods
10. Ready-to-eat foods
11. Tabaco

Abiding by this balanced diet and following the exercise regime prescribed by your doctor is a sure shot way to relive pain. Take a look at our recipe section here…

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Methi Pitla ( Healthy Subzi)
Recipe# 37842
19 Apr 19

  This recipe has an associated video
 
by Tarla Dalal
Methi Pitla is a simple yet tasty Maharashtrian delicacy that can be rustled up in a jiffy to enrich your diet with iron, folic acid and zinc too. Zinc plays an important role in maintaining your immunity levels, and also lends a stunning glow to your skin. Just make sure you serve the Pitla immedia ....
Masoor, Beets, Zucchini , Peppers Lunch Salad,  Healthy Veg One Dish Meal
Recipe# 42285
16 Apr 19

 
 by Tarla Dalal
Get set for an exhilarating medley of colours, flavours and textures! Your meal gets healthier when you bring more colours to the table as colourful veggies are loaded with antioxidants. That’s just what’s been done in this awesome Masoor, Beets, Zucchini, Peppers Lunch Salad. The fact that ....
Palak Matar Paneer Sabzi
Recipe# 41214
01 Apr 19

 
 
by Tarla Dalal
This quick and easy, no-fuss dish brings together three of your favourite ingredients – spinach, cottage cheese and green peas. A tempering of everyday ingredients and a dash of common spice powders gives the trio a fantastic taste, which combines beautifully with Indian breads of all kinds, be it < ....
Bajra, Whole Moong and Green Pea Khichdi
Recipe# 39646
08 Apr 19

 
 by Tarla Dalal
You must have heard of Bajra Khichdi, a famous Rajasthani delicacy. While that is a wholesome dish, here is something even more nourishing, fortified with more healthy stuff like whole moong, green peas and tomatoes. These not only add more crunch and tang to the khichdi, but also add more fibre, ir ....
Garlicky Oats and Vegetable Soup
Recipe# 4223
05 Mar 19

 
 
by Tarla Dalal
This sumptuous mixed vegetable soup has sharp accents of onion and garlic, which make it quite an exciting start to the meal. In one smart turn, this soup is thickened with rolled oats rather than starchy options like corn flour or plain flour. This not only makes the soup healthy and fibre-ri ....
Cabbage Pancakes, Mini Cabbage Pancakes, Quick Pancakes
Recipe# 1712
18 Feb 19

  This recipe has an associated video
 by Tarla Dalal
An enhanced version of chila, cabbage mini pancake is delicious and wholesome. What is more, it can also be prepared in a jiffy, making it a great start to a busy day. Serve hot and fresh with chutney or ketchup.
Masala Karela
Recipe# 7462
29 Mar 19

 
 by Tarla Dalal
You will be amazed by how effectively grated cauliflower masks the bitterness of karela, making it a delicacy that even kids would not mind eating. Perked up with onion, coriander and spice powders, Masala Karela is a treat to the taste buds, and a wonder food for your body too, as karela contains a ....
Grilled Mushrooms in Garlic and Dill
Recipe# 41704
18 Jan 19

 
 by Tarla Dalal
This mouth-watering starter is made by grilling succulent mushrooms coated with butter, garlic and dill. As the mushrooms cook, a very appetizing aroma arises from the grill pan – it’s buttery, garlicky and herby – so tempting that you cannot wait to taste it! Grilled Mushrooms in Garlic and ....
Mini Bajra Onion Uttapa
Recipe# 39894
14 Mar 15

 
 
by Tarla Dalal
Uttapa with rice is tasty but common! When you feel like cooking something exotic, try this whole grain uttapa made with bajra and of course some rice and urad dal too. You will thoroughly enjoy the unique flavour and crisp texture of the Mini Bajra Onion Uttapa, while also benefiting from the iron ....
Spinach and Paneer Salad ( Healthy Soups and Salads Recipe)
Recipe# 36140
25 Jun 14

 
 by Tarla Dalal
Generously loaded with vitamin B2 (Riboflavin), Spinach and Paneer Salad is a great everyday as well as party fare. Just ensure to use fresh low-fat paneer to enjoy its true flavours.
Bajra Roti
Recipe# 3892
08 Apr 19

  This recipe has an associated video
 by Tarla Dalal
Though bajra is grown only in certain parts of Rajasthan, bajra rotis are relished all over the state. Thickly rolled bajra rotis are cooked over "kanda" (cow dung cakes) in the villages. That is the authentic way of preparing them because it imparts a smoked flavour to the rotis. But here’s a tava ....
Quinoa Veg Upma, Vegan Breakfast
Recipe# 42265
09 Mar 19

 
 
by Tarla Dalal
Wondering what to make for breakfast today? Go for this healthy, vegan Quinoa Veg Upma. Loaded with the goodness of quinoa and veggies, this upma tastes awesome, is very filling, and nutritious as well. It is quite easy to make too. You just ....
Oatmeal Almond Milk with Apples, Healthy Vegan Breakfast
Recipe# 42149
31 Mar 19

 
 by Tarla Dalal
The Oatmeal Almond Milk with Apples is as easy as easy can be. Can you think of anything simpler than adding all the ingredients to a jar, mixing and refrigerating? Well, that’s all it takes to make this healthy vegan breakfast. You need to refrigerate it for 4 hours at least, but can comfortabl ....
Bharwa Lauki
Recipe# 6402
02 Jan 19

 
 by Tarla Dalal
Scooped containers of boiled bottle gourd are packed with a flavourful, soft paneer stuffing, and topped with tangy tomato gravy. Known for its good health quotient, bottle gourd becomes all the more desirable in this Bharwa Lauki recipe, as it combines tastefully with protein-packed paneer and Vita ....
Mini Jowar Apple and Walnut Pancake
Recipe# 41008
16 Feb 19

 
 by Tarla Dalal
These iron-laden pancakes are a smart and healthy way to satisfy your sweet tooth during pregnancy. A batter of jowar flour is fortified with apples and nuts, and sweetened with jaggery to make delicious Mini Jowar Apple and Walnut Pancakes, which are not only sweet but also excitingly textured and ....
Zucchini Bajra Khichdi
Recipe# 38498
05 Nov 15

 
 by Tarla Dalal
This khichdi, which innovatively combines bajra, zucchini and colourful capsicum, looks and tastes good! Bajra is highly alkaline, which makes it very effective against acidity. The Zucchini Bajra Khichdi also goes easy on the spices and oil, making it all the more friendly to a sensitive stom ....
Dahi Bhindi ki Subji
Recipe# 3568
11 Feb 19

 
 by Tarla Dalal
Here's a great way to enjoy a Rajasthani delicacy that is simply sumptuous and low in calories. Choose young and tender bhindis for this recipe that will cook quickly. Above all, the rich and fascinating aroma is so tempting that you won't feel that you're eating low calorie food.
Shahi Paneer, Shahi Paneer Sabzi
Recipe# 249
27 Feb 19

  This recipe has an associated video
 
by Tarla Dalal
The very word shahi connotes richness – and you will not be disappointed because that is just what this recipe is! Loaded with cashew nuts, poppy seeds, ghee and cream, the shahi gravy has a very luscious mouth-feel that is complemented beautifully by its intense flavour, contributed by ingredients ....
Oatmeal Almond Milk with Oranges, Healthy Breakfast
Recipe# 42153
31 Mar 19

 
 by Tarla Dalal
The Oatmeal Almond Milk with Oranges is not a typical breakfast. It is a meal-in-a-jar that is unbelievably easy to make but exceptionally nutritious too! All you need to do is put all the ingredients into a jar, give it a shake and stow it into the fridge. After it sits there for a few hours, i ....
Broccoli Paratha ( Tiffin Treats)
Recipe# 40362
12 Apr 19

 
 
by Tarla Dalal
Your kids will not want anything to accompany this tasty dish. This unique Broccoli Paratha has the brilliant flavour of mixed herbs, chilli flakes and pepper. While the flavour is out of the world when served fresh, it fortunately stays nice in the tiffin box too for at least 4 to 5 hours. So, on s ....
Grilled Broccoli Recipe
Recipe# 42228
06 Oct 18

 
 
by Tarla Dalal
This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones. This delicious treat is also equally healthy, being ri ....
Carrot Methi Subzi ( Vitamin A and Vitamin C Rich Recipe )
Recipe# 35081
05 Apr 19

 
 by Tarla Dalal
Carrots are one of the richest sources of carotenoids after fruits like mangoes and papaya. Fenugreek too is high in antioxidants, vitamin a and c. A great recipe that boosts immunity, eat this often for a stronger you. Tastes delicious when served hot with phulkas and curd.
Vegan Healthy Lunch Salad, Office Salad
Recipe# 42246
15 Apr 19

 
 by Tarla Dalal
Break away from carrying conventional lunches to work, and go for some healthy salads instead! A lunch salad is not only crunchy and tasty but also very satiating – to be a meal by itself. You can carry the salad and dressing separately and toss them together just before eating your lunch. This ....
Gavarfali ki Subzi ( Healthy Subzi)
Recipe# 6406
02 Mar 19

 
 by Tarla Dalal
Traditional vegetables can be cooked in contemporary ways, and vice versa. But, sometimes the olden favourites remain our golden choice! Time can tarnish neither the flavour nor aroma of this Gavarfali ki Subzi, a simple preparation of cluster beans cooked in a curd based gravy. Once you try it, thi ....
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