5 recipes that will help keep Lupus flare-ups at bay
Scientific research has led to conclusion that diet is very important to keep Lupus flare-ups at bay. Lupus affects 1.5 million Americans, and at least five million people worldwide, according to the National Resource Center on Lupus. So, here are 5 recipes that will help you boost the vitamins needed and will help controlling this auto - immune disease.
A diet that specially designed for people who suffer from Lupus, must take into account that the main characteristic of this auto – immune disease, which are: a dysfunctional immune system, chronic inflammation, and a possible link with a viral infection caused by the Epstein-Barr virus.
It has been reported that, Lupus patients need a diet rich in foods that contain: omega 3 fatty acids, fibers, calcium, selenium, Iron and the vitamins A, C, D and E. Foods containing such nutrients will help keep Lupus flare-ups at bay by fighting inflammation and boosting immunity. But, If you are a vegetarian and suffer from Lupus, here are 5 vegetarian recipes that will help you boost your calcium levels.
Some Lupus patients are sensitive to sunlight, making their vitamin D levels bellow what is needed for optimal health. But luckily, there are mushrooms, which are rich in vitamin D and selenium. Mushrooms are also raved for their amazing healing abilities, as they have been reported to boost immunity, fight cancer and more.
According an article entitled 'Diet and Nutritional Aspects in Systemic Lupus Erythematous', the most indicated foods for Lupus containing the nutrients aforementioned are: carrot, pumpkin, flaxseed oil, red meat, orange, tangerine, broccoli, papaya, nuts, kale and spinach.
With all of that in mind, here are the 5 recipes that will help keep Lupus flare-ups at bay
1) Old-Fashioned Beef Stew with Mushrooms
6 tablespoons grapeseed or olive oil, plus more as needed
3 pounds beef chuck, cut into 1-inch pieces
Kosher salt and freshly ground pepper
4 carrots (1 roughly chopped, 3 cut into 1/2-inch rounds)
4 stalks celery (1 roughly chopped, 3 cut into 1/2-inch pieces)
1 onion, roughly chopped
1 tablespoon tomato paste
1 cup hearty red wine, such as shiraz
2 quarts beef stock or reduced-sodium beef broth
2 sprigs thyme
1 1/4 pounds russet potatoes, peeled and cut into 1-inch chunks
1 pound mixed mushrooms (such as cremini, chanterelle, oyster and/or stemmed shiitake), sliced or quartered if large
4 tablespoons unsalted butter
1/2 cup all-purpose flour
Chopped fresh parsley, for topping
Heat 2 tablespoons oil in a Dutch oven over medium-high heat. Season the beef with 2 teaspoons salt and 1 teaspoon pepper. Add to the pot in batches and cook, turning and adding more oil as needed, until browned all over, about 5 minutes. Transfer to a bowl with a slotted spoon.
Add 2 more tablespoons oil to the pot and reduce the heat to medium. Add the roughly chopped carrot, celery and onion and cook, occasionally stirring with a wooden spoon and scraping up the browned bits on the bottom of the pot, until the vegetables soften, about 5 minutes. Move the vegetables to one side and add the tomato paste to the empty side. Cook until it darkens around the edge, about 2 minutes; stir into the vegetables. Add the wine and bring to a boil.
Return the beef and any juices to the pot; add the stock. Bring to a boil, skimming any foam off the top. Add the thyme. Reduce the heat to low, cover and simmer until the beef is tender, about 2 hours.
Strain the beef and vegetables in a colander set over a large bowl, reserving the cooking liquid. Tent the beef mixture with foil. Let the cooking liquid stand for 5 minutes and then skim off the fat on the surface. Return the liquid to the pot. Add the remaining carrots and celery and the potatoes and bring to a simmer over high heat. Reduce the heat to medium and simmer until the vegetables are just tender, about 20 minutes.
Meanwhile, heat the remaining 2 tablespoons oil in a large skillet over medium-high heat. Add the mushrooms; cook, stirring occasionally, until they release their juices and brown, 10 minutes. (Pour off any extra liquid, if necessary.) Season with salt and pepper. Remove from the heat and set aside.
Melt the butter in a saucepan over medium-low heat. Whisk in the flour to make a roux, then let it bubble (do not brown), 2 minutes. Whisk in 2 cups of the reserved cooking liquid. Stir this sauce into the pot with the vegetables; bring to a simmer. Reduce the heat to medium low and simmer, stirring often, until thickened, 5 minutes.
Return the beef to the pot, discarding the roughly chopped carrot, celery, onion and thyme. Add the mushrooms and simmer until heated through, 5 minutes. Season with salt and pepper; sprinkle with parsley.
For more ideas on how to use mushroom for their medicinal purposes, click here.
2) Green papaya salad
1 1/2 tablespoons grated palm sugar or brown sugar
1 tablespoon fish sauce
1 tablespoon lime juice
1 teaspoon sesame oil
1 long red chilli, seeds removed, finely chopped
1/2 green papaya (see note), shredded (a mandoline is ideal)
250g punnet cherry tomatoes, halved
2 cups (160g) bean sprouts, trimmed
2 tablespoons each chopped mint and coriander
Combine the sugar, fish sauce, lime juice, sesame oil and chilli in a bowl, stirring to dissolve the sugar. Place the remaining ingredients in a separate bowl, then pour over the dressing and toss to combine.
3) Baby Kale salad with pine nuts
3 tbsp. fresh lemon juice
Kosher salt and freshly ground black pepper, to taste
1⁄3 cup olive oil
5 oz. baby kale
1 cup shaved parmesan
3⁄4 cup pine nuts, lightly toasted
Whisk lemon juice, salt, and pepper in a large bowl; while whisking, slowly drizzle in oil until emulsified. Add kale, parmesan, pine nuts, salt, and pepper; toss to combine.
4)Vegetarian Pumpkin Spinach Chili
1 (28 ounce) can diced tomatoes
1 (14 ounce) can 100% pure pumpkin
1 cup vegetable juice
1 cup chopped okra
1 cup chopped broccoli
1 carrot, peeled and chopped
1 small zucchini, diced
1 small onion, diced
2 tablespoons pumpkin pie spice
2 tablespoons white sugar
2 tablespoons white vinegar
1 teaspoon chili powder, or to taste
1 teaspoon salt
1/2 teaspoon ground black pepper
1 (12 ounce) package vegetarian ground beef crumbles
1 (19 ounce) can fava beans, drained
2 cups chopped spinach
Combine the tomatoes, pumpkin, vegetable juice, okra, broccoli, carrot, zucchini, onion, pumpkin pie spice, sugar, vinegar, chili powder, salt, and pepper in a slow cooker; cook on High until the vegetables are tender, 3 to 4 hours.
Stir the vegetarian ground beef crumbles, fava beans, and spinach into the tomato mixture; continue cooking until completely warmed, 20 to 30 minutes more.
5) fruit salad with flexseed oil
30 g walnut
1-2 large spoon of flaxseed oil
Peel the orange, the tangerine, the grapefruit, take out the layer between the sections. Leave the tangerine gloves in whole, but cut the orange and grapefruit gloves into two pieces in the middle and out them into the salad along with their juice. Wash the apple and the pear, cut out their seeds and cut them into bite-size pieces. Peel the mango, take out the core and squash it. Mix all the ingredients together in a bowl and add the walnut. At the end souse the salad with flaxseed oil.
Medical experts advise that Lupus patients should have a well balanced diet, packed with nutrition and foods that are proven to have anti- inflammatory capabilities. For a comprehensive list of anti – inflammatory foods, check out the top eleven Anti-Inflammatory Foods and a diet plan from Dr. Andrew Weil.