Instagram worthy (and healthy) meal options
Quick and delicious meals to make your day that little bit easier.
Struggling with RA today? Symptoms: Flare up, hunger, fatigue.
When time is limited, or a flare up is kicking in, cooking seems more of a chore than a hobby. For times like these here are some healthy, quick and easy recipes that will leave your taste buds wanting more.
Wake up, it’s a beautiful morning
Baked Eggs Provençale1 (Serves 2)
- 1 can of crushed tomatoes
- 4 eggs
- 1 tbsp. of olive oil
- 1 tsp. of fresh chopped thyme
- Chopped basil or parsley
- Salt & pepper
- Preheat your oven to 200°C (400°F).
- Spread the can of crushed tomatoes in a shallow baking dish. Sprinkle with the chopped thyme and bake for 10 minutes.
- Carefully remove the pan from the oven and crack all the eggs directly into the tomato sauce.
- Sprinkle the eggs with salt and pepper; drizzle the whole dish with olive oil; and bake another 10 minutes or so, until the yolks are done to your liking.
- When the eggs are done, scoop them onto plates with the sauce, and top with chopped basil or parsley. Tuck in and enjoy! For a vegan alternative, swap the eggs for aubergine.
Lemon Rosemary Chicken with Mediterranean Vegetables2 (Serves 4)
- Four boneless, skinless chicken breast halves
- 2 tsps extra-virgin olive oil
- 1 tsp lemon-pepper seasoning
- 3 organic lemons, thinly sliced
- Fresh rosemary sprigs, basil or parsley
- 1 1/4 cup organic chicken broth
- 1/2 tsp. crushed garlic
- Any selection of your favourite Mediterranean vegetables
- Preheat your oven to 190°C (375°F).
- Brush both sides of the chicken pieces with olive oil and sprinkle with lemon-pepper seasoning, and salt & pepper. In a baking tray, arrange 2 to 3 slices of lemon and a sprig of rosemary for each chicken piece.
- Place the chicken, smooth sides up, on lemon and rosemary. Top each chicken piece with another sprig of rosemary and 2 to 3 slices of lemon.
- Arrange the vegetables around the chicken and sprinkle with either basil or parsley.
- Bake in the preheated oven for 20 to 25 minutes or until chicken is no longer pink.
- Remove chicken and place into a platter and cover with aluminium foil to keep warm. In a small saucepan, combine half of the rosemary from the baking dish and any browned bits from baking dish.
- Add chicken broth and garlic.
- Bring to a boil over medium-high heat; cook until mixture is reduced by half.
- Using a fine-mesh strainer and strain the mixture, discarding any solids to make a sauce.
- Serve the sauce with the chicken. Garnish with additional lemon slices and rosemary sprigs. For a vegetarian option, try crumbling smoked tofu over the vegetables for a rustic flavour.
Creamy Rice Fettucine with Salmon, Kale, Tomatoes and Goat Cheese3 (Serves 4)
- Whole-grain rice fettucine
- 1 tsp. extra virgin olive oil
- 3 cups (tightly packed) chopped kale
- 1 pint grape tomatoes (or halved cherry tomatoes)
- Salt and freshly ground pepper
- 3/4 cup dry white wine
- Salmon fillets, skin removed and cut into bite-sized pieces
- 115 g of goat cheese
- Bring a large pot of salted water to a boil and cook the fettuccine according to package directions.
- Scoop out about 1/2 cup of the pasta’s cooking water after it turns cloudy and set aside.
- After adding the pasta, heat a large skillet over medium heat.
- Add 1 tablespoon of the olive oil, then the kale and tomatoes, and season with salt and pepper.
- Cook and stir for about 10 minutes, until the tomatoes begin to burst and the kale has softened.
- Add the wine, bring to a simmer, nestle the salmon pieces into the vegetables, cover, and cook for 5 minutes, until the tomatoes start releasing their juices and the salmon just beings to flake apart.
- When the pasta is cooked through, rinse thoroughly with cold water, drain, and toss with the salmon, kale, and tomatoes.
- Cover the pan and let the pasta heat through for a minute or two.
- Remove from heat, crumble in the goat cheese, stir, and add enough of the reserved pasta water to make a creamy sauce (if needed).
- Serve immediately and enjoy! Remove the salmon for a tasty meat-free option.
All of the recipes featured in this article have been adapted from www.arthritis.org.