Salmon & Kale Rice Lentil Salad
If you’re living with joint pain or osteoarthritis, it's widely acknowledged that symptoms can be alleviated by tinkering with your diet so that mealtimes include ingredients packed with anti-inflammatory properties.
Finding recipes that get the taste buds tingling is the easiest way to switch to a healthy diet. Our latest arthritis-friendly recipe is a salmon with kale and rice salad which is a great dinner or pre-prepared on the go lunch, not to mention a great way to get some joint-friendly ingredients in at the start of the day.
Give it a try and let us know how you liked it on Facebook.
PLEASE NOTE: If you have allergies to any of the ingredients in this or any of our other food related blog posts then it might not be suitable or safe for you. If in doubt please consult your GP or healthcare professional.
Anti-Inflammatory Ingredients
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Salmon
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Kale
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Extra Virgin Olive Oil
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Green Beans
Salmon is considered an ‘oily fish’ which means it is packed with omega-3 fatty acids. Many studies have shown a ‘Mediterranean diet’, which includes oily fish, can be key in helping ease the inflammation of joint pain. The reason for this is that omega-3 fatty acids have anti-inflammatory properties. Salmon is also rich in calcium and vitamin D which is great for bone health. Many experts agree that regularly eating food rich in omega-3 fatty acids can help manage joint health.
Kale is packed with antioxidants that can help fight inflammation. It also contains vitamins A, C and K as well as being rich in calcium to help preserve bones.
Olive oil has many properties that can help you look after your joints. Studies have shown it contains a compound called oleocanthal which prevents the production of pro-inflammatory enzymes - the same way ibuprofen works. It is widely accepted that - as part of a Mediterranean diet - it can benefit those living with joint pain. Be sure not to heat the oil too high as this can destroy some of its beneficial properties; a moderate heat is more than enough to achieve what you need here.
Green beans are a great source of protein, which is essential for maintaining healthy bones and joints - both of which become especially important if you have osteoarthritis.
Serves: 2
Prep + Cook Time: 35 mins
Ingredients:
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200g smoked salmon fillets
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150g white rice
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50g lentils
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200g green beans
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100g chopped kale leaves
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1 tbsp extra virgin olive oil
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6 tbsp of green pesto
Instructions:
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Cook the rice and lentils in boiling water for 25 minutes and drain.
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Preheat the oven to 180C (fan assisted) - 200C (non fan assisted) - Gas Mark 6.
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Brush the salmon fillets with the olive oil and wrap them in a parcel of tin foil each before placing in the oven on a baking tray for 12-15 minutes.
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While the rice and lentils are cooking, boil or steam the green beans for 3-4 minutes. Then add the kale leaves and leave for one further minute.
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Place the rice and lentils in two bowls, add the beans and kale before placing the salmon on top.
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Evenly distribute the pesto over the two dishes and serve.
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