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Omega-3s, those wonderful fatty acids
that look after our heart and keep our blood running smoothly, can
also work magic on rheumatoid arthritis. In fact, any condition
in which inflammation plays a role, including psoriasis, eczema,
inflammatory bowel disease and cystic fibrosis, seems to benefit from
the more omega-3s you consume.
The best omega-3s - called EPA and DHA -
are found in fish and seafood. Studies of rheumatoid arthritis
sufferers whose diets have been supplemented with fish oil (a
concentrated form of omega-3s) have reported relief from the symptoms
of tender swollen joints, morning stiffness and poor grip strength.
Another source is the plant form of
omega-3 known as ALA. It is found in flaxseed and canola oils,
walnuts, pecans, soybeans and green vegetables. Olive oil is
omega-neutral.
Remember, it is not enough just to eat
more fish. The omega-3s do their best job when your overall diet
is low in saturated fats (the "bad" fats) and low in polyunsaturated
oils from sunflower, safflower and cottonseed oils. This is
because the omega-3s cannot compete with these other fats for the same
enzymes in your body's biochemistry. If you limit saturated and
polyunsaturated fats, the omega-3s can provide your body with the
tools it needs to reduce inflammation.
This Shrimp, Baby Spinach & Walnut
Salad will help put the omega acids back into balance. It
provides omega-3 fatty acids from the shrimps, topped up with more
from canola oil, walnuts, rocket and spinach. There are few
competing fats . And it is also low in kilojoules and saturated
fat, so helps you at the right weight, which is important as carrying
excess weight strains and loads the lower joints in your ankles and
knees.
SHRIMP, BABY SPINACH & WALNUT
SALAD
Serves 4
Prep time 10 minutes
Cooking time 3 minutes
kJ 1710 fat
28g sat fat 5g
Ingredients:
200g baby spinach leaves
1 bunch rocket, trimmed
1 red apple, cored and thinly sliced
4 knobs bocconcini, sliced
500g medium green shrimps, peeled and
de-veined
1/4 cup (60g) roughly chopped walnuts
Dressing:
1/4 cup (60ml) canola oil, plus extra
for greasing
2 tablespoons apple cider vinegar
1/2 teaspoon Dijon mustard
Method:
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Preheat a barbecue plate or chargrill on
medium-high.
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Combine spinach leaves, rocket, apple
slices and bocconcini in a bowl.
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Make Dressing by whisking together all
ingredients in a jug. Season to taste and set aside.
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Grease barbecue plate or chargrill with
a little extra oil. Cook shrimps for 2-3 minutes, turning once,
until pink.
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Arrange leaf mixture on plates and top
with shrimps. Drizzle with Dressing and scatter with walnuts.
Serve.
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