Easy fixin's: delicious recipes for people with arthritis

Better Nutrition, Sept, 2003

Experts agree that people with arthritis should maintain normal weight and eat a variety of nutrient-dense foods. The following tasty recipes--reprinted from Recipes For Arthritis Health (Rebus) with permission from The Johns Hopkins Cookbook Library--are both highly nourishing and easy to make for people with impaired mobility or fatigue.

Oven-Braised Baby
Zucchini

SERVES 4

The breadcrumbs-and-Parmesan
cheese topping enhances the pairing
of tomatoes and zucchini for a
festive main course offering.

1     can (14 1/2 oz.) stewed
      tomatoes
1/4   cup orange juice
1/4   tsp. salt
1 1/4 lb. baby zucchini
      (about 12)
1/4   cup plain dried breadcrumbs
2     Tbs. grated Parmesan cheese

1. Preheat oven to 400F.

2. Combine tomatoes, orange juice
and salt in 7x11-inch baking dish.
Top with zucchini, and cover
with foil.

3. Bake 45 minutes, or until zucchini
are tender. Uncover, scatter
breadcrumbs and Parmesan
cheese evenly over top and bake
for 5 minutes more, or until
crumbs are golden brown.

4. Remove from oven; serve hot.

PER SERVING: 94 CAL; 50 PROT; 1.5G TOTAL
FAT (0.7G SAT. FAT); 16G, CARB; 3MG CHOL;
491MG SOD; 3G FIBER

Three-Pepper Gazpacho

SERVERS 4

Although you can use regular
cucumbers, kirby cucumbers have a
thin skin that you don't have to peel.

1   can (14 1/2 oz.) stewed tomatoes
1   cup chopped onion
1   cup chopped green bell pepper
1   cup jarred roasted red peppers,
    rinsed and drained
1   pickled jalapeno chile
2   kirby cucumbers, cut into
    large chunks
2   tsp. minced garlic
3   Tbs. red wine vinegar
1   Tbs. olive oil
3/4 tsp. salt
1/4 cup fresh basil leaves
1/4 cup plain fat-free yogurt

1. Combine tomatoes, onion, bell
pepper, roasted red peppers,
jalapeno, cucumbers, garlic,
vinegar, oil, salt and basil
in blender. Process until soup is
almost smooth.

2. Refrigerate several hours, and
serve with dollop of yogurt.

PER SERVING: 113 CAL; 3G PROT; 3.7G
TOTAL FAT (0.5G SAT. FAT); 17G CARB; 0MG
CHOL; 792MG SOD; 4G FIBER

Sesame-Roasted Asparagus

SERVES 4

A springtime dish with a decidedly
Asian accent.

1/2   cup water
2     tsp. dark sesame oil
1     Tbs. reduced-sodium soy sauce
1 1/4 lb. asparagus

1. Preheat oven to 450F.

2. Combine water, sesame oil and
soy sauce in large baking pan.
Add asparagus, and coat well.

3. Roast, uncovered, 20 minutes,
or until water has evaporated
and asparagus are tender and
lightly browned. Serve hot or at
room temperature.

PER SERVING: 40 CAL; 2G PROT; 2.5G
TOTAL FAT (0.4G SAT. FAT); 3G CARB, 0MG
CHOL; 141MG SOD; 1G FIBER

Mint-Glazed
Brussels Sprouts

SERVES 4

Mint makes a delectable backdrop
to earthy-flavored Brussels sprouts.

2   pkg. (10 oz. each) frozen
    Brussels sprouts
2   tsp. olive oil
1   can (11 oz.) diced water
    chestnuts, drained
1/3 cup mint-flavored apple jelly
2   Tbs. cider vinegar
1   tsp. ground coriander
3/4 tsp. salt

1. Cook Brussels sprouts in boiling
water until crisp-tender, about 7
minutes. Remove from heat,
and drain.

2. Heat oil in nonstick skillet over
medium heat. Add Brussels
sprouts, water chestnuts, jelly,
vinegar, coriander and salt.
Increase heat to high, and cook
until Brussels sprouts are glazed
and tender, about 10 minutes.

PER SERVING: 177 CAL; 6G PROT; 3G TOTAL
FAT (0.4G SAT. FAT); 35G CARB; 0MG CHOL;
468MG SOD; 7G FIBER

Carrot and Raisin
Couscous

SERVES 8

A Moroccan favorite, couscous
makes a satisfying side dish or entree
at any time of year.

Carrots and raisins add sweetness
here. Toast the almonds for a
richer flavor.

2   cups water
2   tsp. minced garlic
1   tsp. paprika
1   tsp. ground coriander
3/4 tsp. salt
1   box (10 oz.) couscous
1   cup shredded carrots
1/3 cup raisins
3   Tbs. sliced almonds
2   tsp. olive oil

1. Combine water, garlic, paprika,
coriander and salt in large
saucepan. Bring to a boil over
medium heat.

2. Stir in couscous, carrots and
raisins. Cover, remove from heat
and let stand 5 minutes, or until
couscous has absorbed liquid.
Add almonds and oil, fluff with
fork and serve.

PER SERVING: 185 CAL; 5G PROT; 2.7G
TOTAL FAT (0.3G SAT. FAT); 35G CARB; 0MG
CHOL; 228MG SOD; 3G FIBER

Dilled Green Bean and
Mushroom Salad

SERVES 4

Popular in salads, green beans and
mushrooms give this dish a nutritional
and flavor boost.

1   lb. green beans
1/2 cup fat-free honey-mustard
    dressing
1/3 cup snipped fresh dill
1/4 tsp. freshly ground black pepper
2   cups sliced mushrooms
1/2 cup canned sliced water
    chestnuts, drained

1. Cook green beans in steamer
until crisp-tender, 5 to 7 minutes.
Drain well.

2. Meanwhile, combine dressing,
dill and pepper in large bowl.

3. Add green beans, mushrooms
and water chestnuts, and toss.
Serve warm or chilled.

PER SERVING: 95 CAL; 3G PROT; 0.3G TOTAL
FAT (0G SAT. FAT); 22G CARB; 0MG CHOL;
132MG SOD; 6G FIBER

Cream of Pumpkin Soup

SERVER 4

Pumpkin seasoned with herbs
makes a festive first course.

2   tsp. olive oil
1/2 cup chopped onion
1   tsp. minced garlic
1   can (15 oz.) unsweetened
    pumpkin purge
1   can (12 oz.) evaporated
    fat-free milk
3/4 tsp. salt
1/2 tsp. rubbed sage
1/2 tsp. freshly ground black pepper
1/4 cup grated Parmesan cheese

1. Heat oil in large saucepan over
medium heat. Add onion and
garlic, and cook, stirring occasionally,
until onion is tender,
about 7 minutes.

2. Add pumpkin puree, evaporated
milk, salt, sage and pepper, and
bring to a boil. Reduce heat to
low, cover and cook 5 minutes to
blend flavors. Stir in Parmesan
cheese, and serve.

PER SERVING: 168 CAL; 12G PROT; 4.4G
TOTAL FAT (1.6G SAT. FAT); 21G CARB; 8MG
CHOL; 668MG SOD; 5G FIBER

Fresh Blueberry
Granola Crisp

SERVES 6

Blueberries are always welcome.

2     pints blueberries
1/4   cup flour
1/4   tsp. allspice
1/4   tsp. salt
1/3   cup sugar
1 1/2 cups low-fat granola

1. Preheat oven to 350F.

2. Stir together blueberries, flour,
allspice and salt in small bowl.
Transfer berries to 9-inch pie
plate. Sprinkle sugar over berries,
and scatter granola over top.

3. Bake 30 minutes, or until fruit
bubbles. Serve warm or at room
temperature.

PER SERVING: 198 CAL; 30 PROT; 1.6G
TOTAL FAT (0.4G SAT. FAT); 46C, CARB; 0MG
CHOL; 153MG SOD; 4G FIBER

Sweet Cherry Sundaes

SERVES 4

Thaw yogurt 30 minutes before use.

2   cups frozen pitted sweet cherries,
    thawed
1/2 cup raspberry all-fruit spread
1   Tbs. balsamic vinegar
2   tsp. cornstarch blended with
    1 Tbs. water
1/8 tsp. almond extract
1   pint vanilla low-fat frozen yogurt
2   Tbs. sliced almonds

1. Combine cherries, fruit spread,
vinegar and cornstarch mixture in
saucepan, and bring to a boil over
medium heat. Cook, stirring,
until slightly thickened, about
1 minute.

2. Remove from heat, and stir in
almond extract. Cool sauce, and
top frozen yogurt with sauce and
almonds before serving.

PER SERVING: 230 CAL; 6G PROT; 3.6G
TOTAL FAT (1.1G SAT. FAT); 45G CARB; 5MG
CHOL; 66MG SOD; 3G FIBER