Is there anything better than a quick and tasty meal after a long day? Why yes, there is; a simple, tasty AND PsA friendly meal that can be whipped up in minutes. We know that you’re unlikely to want to spend hours dicing, simmering and stewing ingredients (who has time after a long day?) so we’ve partnered with Dietitian Gemma Sampson to create this easy and tasty stir fry filled with PsA-busting ingredients.
Red pepper, ginger and garlic have anti-inflammatory properties i,ii,iii,iv, potentially beneficial to a condition with inflammation at its heart. What’s more, the recipe can be tailored to suit every individual taste. If there is an ingredient you don’t like, just take it out or switch for an alternative. Add as many multi-coloured vegetables as you fancy to up your veg count for the day and pack the dish full of antioxidants– peppers, spinach, mangetout, broccoli, baby corn, carrots and mushrooms would all work well. This recipe doesn’t include any rice or noodles to be super healthy, but do add a small portion if you fancy.
Ingredients (serves 2)
- 1 tbsp. extra virgin olive oil – full of inflammation fighting monounsaturated fat, olive oil also contains antioxidants and oleocanthal, a compound that can lower levels of painv
- 2 garlic cloves chopped – garlic has been used medicinally for centuries and for good reason too. It has antibacterial, antioxidant and anti-inflammatory actions to name just a few of its many benefitsiv
- ½ tsp. ginger chopped – ginger is an ingredient that also deserves a place in the medicine cabinet as well as the spice draw! It can improve an upset stomach, reduce nausea and, importantly for PsA, can reduce pain and inflammation tooiii
- 4 chicken thighs – chicken is high in protein and vitamins but low in fat making it a healthy option for this stir fry. For veggies, use ½ (14-ounce) pack of firm tofu
- 2 red peppers, deseed and sliced – red pepper contains antioxidants, specifically quercetin which has been shown to reduce inflammationi,ii
- Spinach – spinach is a great source of vitamin C and folate, which plays an important role in repairing and building blood cells that transport oxygen around the body. This means that eating spinach can help maintain energy levels vi,vii
- 1 tbsp. low-sodium soy sauce – soy tastes delicious and is the base to any really tasty stir fry, but high levels of sodium can cause fluid retention, raise blood pressure and increase the likelihood of heart problemsviii . Make sure your soy sauce is low sodium to help avoid this
- 2 tbsp. water
- Handful of roughly chopped peanuts / cashews – another ingredient full of monounsaturated fat, these nuts also contain protein and fibre to help keep you to feeling fuller for longer, potentially alleviating the weight gain associated with worsening PsA symptomsix
Heat oil in a frying pan or wok and fry the garlic, ginger and chicken until brown (roughly 6-8 minutes). If using tofu, pre-fry until it is golden before adding the additional ingredients. Add the red pepper and spinach (along with other chosen vegetables) and stir-fry for 2-3 minutes.
Stir through the soy sauce and water. Continue frying on a medium-high heat until the chicken is cooked through.
Serve and garnish the stir fry with chopped nuts.
If you’re feeling inspired to get cooking then try out our delicious orange drizzle cake, stir fry and energy bar recipes!
[i] Shotorbani NY, Jamei R, Heidari R. Antioxidant activities of two sweet pepper Capsicum annuum L. varieties phenolic extracts and the effects of thermal treatment. Avicenna J Phytomed. 2013. 3(1):25-34
[ii] Javadi F, et al. The Effect of Quercetin on Inflammatory Factors and Clinical Symptoms in Women with Rheumatoid Arthritis: A Double-Blind, Randomized Controlled Trial. J Am Coll Nutr. 2017. 36(1):9-15
[iii] Mashhadi NS, et al. Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence. Int J Prev Med. 2013. 4(1):S36-S42
[iv] Mikaili P, et al. Therapeutic Uses and Pharmacological Properties of Garlic, Shallot, and Their Biologically Active Compounds. Iran J Basic Med Sci. 2013. 16(10):1031-1048
[v] Parkinson L, Keast R. Oleocanthal, a Phenolic Derived from Virgin Olive Oil: A Review of the Beneficial Effects on Inflammatory Disease. Int J Mol Sci. 2014. 15(7):12323-12334
[vi] Koury MJ, Ponka P. New insights into erythropoiesis: the roles of folate, vitamin B12, and iron. Annu Rev Nutr. 2004. 24:105-31
[vii] Fajardo V, Alonso-Aperte E, Varela-Moreiras G. Folate content in fresh-cut vegetable packed products by 96-well microtiter plate microbiological assay. Food Chem. 2015. 169:283-8
[viii] Cappuccio F. Cardiovascular and other effects of salt consumption. Kidney Int Suppl. 2011. 3(4):312-315
[ix] Jackson CL, Hu FB. Long-term associations of nut consumption with body weight and obesity. Am J Clin Nutr. 2014. 100(1):408S-411S