5 vegan recipes packed with the nutritional needs of fibromyalgia patients
Fibromyalgia is a chronic pain that affects mostly woman and has been linked with nutritional deficiencies. It affects approximately 200 to 400 million people worldwide, according to The National Fibromyalgia Association. So, here are 5 recipes packed with the nutritional needs of fibromyalgia patients.
There has been extensive research pointing to the fact that fibromyalgia pain can be ameliorated by a vegan diet, because it is packed with foods rich antioxidants. There have also been reports that the nutritional needs of fibromyalgia patients must be carefully assessed. This is because, people with fibromyalgia have been found to be deficient in magnesium, and furthermore melatonin supplements, as well as supplements rich in magnesium and malic acid have been reported to reduce fibromyalgia pain.
Some of the foods rich in malic acid include: blackberries, cherries, grapes, kiwi, mango, pears, nectarines and strawberries. For a boost of magnesium you may want to eat more of: Dark chocolate, avocados, nuts, legumes, tofu and leafy greens. Lastly, but not least, you can also improve your sleep through ingesting melatonin rich foods, such as: orange, banana and pineapple.
So, the 5 vegan recipes bellow are packed with the nutritional needs of fibromyalgia patients aforementioned.
1) Fruit salad
1 large watermelon, cut into cubes or balls
3 honeydew melons, cut into cubes or balls
3 cantaloupe melons, cut into cubes or balls
1 1/2 pound seedless green grapes
1 1/2 pound red grapes
3 cups sugar
1 cup lemon juice
1/3 lime juice
1/3 orange juice
Combine melons and grapes. Combine sugar and juices; pour over fruit and toss to coat. Cover and chill for 1 hour. Serve with a slotted spoon
2) Avocado & leaf salad
100g bag mixed rocket, spinach and watercress salad
2 avocados, peeled, stoned and cut into chunks
50g ready-made croûton (or make your own)
1 tsp Dijon mustard
1 tbsp wine vinegar, any type
3 tbsp extra-virgin olive oil
Make the dressing by whisking the mustard, vinegar and oil together, along with 1tsp water. Season well.
Place the salad leaves and avocado chunks in a large bowl, then use your hands to toss the dressing through. Add the croutons just before serving so they stay nice and crisp.
3) vegan dark chocolate, banana, coconut cookies
2 bananas, mashed (about 1 1/2 cups)
1 1/3 c. shredded coconut
1/4 c. cocoa powder
2 T. coconut flour
1/4 c. chopped nuts (optional)
1/3 c. chopped dairy-free chocolate or dairy-free chocolate chips (optional)
Preheat oven to 350.
Mix everything in a bowl. Let sit for a few minutes so the coconut flour can soak up some of the liquid in the bananas.
Place spoonfuls of dough on a parchment-lined, or lightly greased, cookie sheet. Gently press down with a fork until cookies are about 1/2-inch thick.
Bake for 15 minutes, or until lightly crispy.
Allow to cool a few minutes before removing from the pan.
4) Tofu Chickpea Stir-Fry with Tahini Sauce
For the sauce:
1/4 cup + 2 tablespoons water
1/4 cup tahini
2 tablespoons soy sauce
2 tablespoons rice wine vinegar
2 teaspoons honey
1 teaspoon minced ginger
For the stir fry:
1 tablespoon peanut oil
1 cup chickpeas, drained and rinsed if using canned
2 teaspoons ginger
1/2 medium red onion, thinly sliced
1 red or orange bell pepper, diced
8 ounces baked tofu, cubed
Stir together the ingredients for the sauce and set near the stove.
In a wok or large skillet, heat the peanut oil over medium-high heat. Add chickpeas, stirring and tossing for about 2 minutes, until the chickpeas start to pop. Stir in the minced ginger and continue to cook for one more minute.
Add the onions and the peppers to the wok along with the chickpeas and cook until onions are tender, 2 to 3 minutes. Toss in the baked tofu, cooking and stirring until tofu is golden and chickpeas are browning, 4 to 6 minutes (this timing will be depend on your heat source).
Pour the tahini sauce over the tofu and cook mixture for 60 seconds, just enough time to heat the sauce. Serve over grains and top with minced chives and toasted sesame seeds.
5) Pineapple, orange and banana smoothie
1 pound of fresh pineapple chunks, about 3½ cups
2 large bananas, peeled
1 large orange, peeled and quartered weighing 12 ounces
1 cup either coconut yogurt (for vegan & dairy free) or greek yogurt
1-2 cups ice cubes
Blend all the ingredients in a blender until smooth.
If your fruit is at room temperature, you may want to add some ice cubes to your smoothie. Add the ice only after you've blended the fruit, otherwise there's not enough room in the blender.
The nutritional needs of fibromyalgia patients need be at the forefront of a healing protocol, because there is evidence that dietary changes do help relief chronic pain, and other issues that may come from dealing with it. For example, while magnesium can help relief leg cramps, as well as treat depression and increase energy levels, melatonin will help regulate sleep. All of which are issues that may arise from long term dealing with fibromyalgia. For more natural approaches to heal fibromyalgia chronic pain, click here. If you want to know more about why some choose vegan instead of vegetarian, read this.