Ten East Indian Entrees for Helping with Inflammation

Woman cooking East Indian Food

I'm looking for ways to cook entrees that help with inflammation from rheumatoid arthritis. Here is a collection of 10 East Indian recipes designed to focus on anti-inflammatory ingredients that I am going to try. 

 Given the breadth of "East Indian" cuisine (which can encompass a vast area from Nepal and Bangladesh to parts of Southeast Asia), these dishes have readily available ingredients and cooking techniques that are accessible. I will provide one full recipe and then offer nine additional recipe ideas, each accompanied by a brief description.

Important Considerations for inflammation:

* Anti-Inflammatory Ingredients: These recipes will emphasize ingredients like turmeric, ginger, garlic, oily fish (if applicable), and plenty of vegetables.

* Limited Nightshades: Nightshades (tomatoes, potatoes, peppers, eggplant) are sometimes considered triggers for RA. I'll try to minimize their use or offer alternatives.

* Healthy Fats: We'll use healthy fats like olive oil and coconut oil.

* Whole Grains: Prioritize whole grains like brown rice and quinoa.

* Sugar and Processed Foods: These recipes will be naturally low in sugar and avoid processed ingredients.

Recipe 1: Turmeric Ginger Chicken Curry with Spinach & Coconut Milk (Gluten-Free, Dairy-Free)

This curry is packed with anti-inflammatory powerhouses: turmeric, ginger, and spinach. Coconut milk adds richness and healthy fats.

Yields: 4 servings

Prep time: 20 minutes

Cook time: 35 minutes

Ingredients:

* 1.5 lbs boneless, skinless chicken thighs, cut into 1-inch pieces

* 1 tbsp olive oil or coconut oil

* 1 large onion, finely chopped

* 2 cloves garlic, minced

* 1-inch piece of ginger, peeled and grated

* 2 tbsp turmeric powder

* 1 tsp ground cumin

* 1/2 tsp ground coriander

* 1/4 tsp cayenne pepper (optional, for a little heat)

* 1/2 tsp salt, or to taste

* 1/4 tsp black pepper

* 1 (13.5 oz) can full-fat coconut milk

* 1 cup chicken broth (low sodium)

* 5 oz fresh spinach, roughly chopped

* 1/4 cup chopped cilantro, for garnish

* Cooked brown rice or quinoa, for serving (about 2 cups cooked)

* 1 lime, cut into wedges, for serving

Instructions:

1. Prepare the Chicken: In a bowl, toss the chicken pieces with 1 tablespoon of turmeric powder, salt, and pepper. Set aside.

2. Sauté Aromatics: Heat the olive oil or coconut oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened and translucent, about 5-7 minutes. Add the minced garlic and grated ginger and cook for another minute, until fragrant.

3. Bloom the Spices: Add the remaining 1 tablespoon of turmeric powder, cumin, coriander, and cayenne pepper (if using) to the pot. Cook for 1 minute, stirring constantly, until fragrant. This "blooming" process enhances the flavor of the spices.

4. Brown the Chicken: Add the chicken to the pot and cook until browned on all sides, about 5-7 minutes. It doesn't need to be cooked through at this point.

5. Simmer the Curry: Pour in the coconut milk and chicken broth. Bring to a simmer, then reduce the heat to low, cover, and cook for 20-25 minutes, or until the chicken is cooked through and tender.

6. Add Spinach: Stir in the chopped spinach and cook until wilted, about 2-3 minutes.

7. Adjust Seasoning: Taste the curry and adjust the seasoning with salt and pepper as needed.

8. Serve: Serve the turmeric ginger chicken curry hot over cooked brown rice or quinoa. Garnish with chopped cilantro and a squeeze of lime juice.

Nutritional Information (Estimated, per serving):

* Calories: 450-500

* Protein: 40-45g

* Carbohydrates: 20-25g

* Fat: 25-30g (primarily from coconut milk, which is mostly saturated fat, but also contains medium-chain triglycerides (MCTs) which may have some health benefits)

Serving Suggestions:

* Serve with brown rice or quinoa for a complete meal.

* Add a side of steamed green beans or broccoli for extra vegetables.

* A dollop of plain coconut yogurt (dairy-free) can add a cooling element.

* Serve with a side of gluten-free naan bread.

Recipe Ideas (9 More East Indian-Inspired Recipes for Rheumatoid Arthritis):

Here are 9 more recipe ideas with brief descriptions and key ingredients:

1. Ginger-Garlic Lentil Soup (Dal): A hearty and comforting soup made with red lentils, ginger, garlic, turmeric, and vegetable broth. Serve with a side of brown rice. (Focus: Legumes, ginger, garlic)

2. Turmeric Roasted Cauliflower with Lemon & Herbs: Cauliflower florets roasted with turmeric, olive oil, lemon juice, and fresh herbs like parsley and cilantro. (Focus: Cruciferous vegetables, turmeric)

3. Spiced Chickpea and Spinach Curry (Chana Saag): Chickpeas simmered in a flavorful tomato-based sauce with spinach, ginger, garlic, and warming spices like cumin and coriander. (Focus: Legumes, spinach)

4. Coconut Curry Shrimp with Bok Choy: Shrimp cooked in a creamy coconut milk curry with bok choy, ginger, garlic, and a touch of red pepper flakes for heat. (Focus: Seafood, coconut milk, leafy greens)

5. Salmon Tikka Masala (Nightshade-Free): Salmon marinated in a yogurt-based sauce with ginger, garlic, and spices, then baked or grilled. Serve with a creamy cashew-based sauce instead of a traditional tomato-based Tikka Masala. (Focus: Oily fish, healthy fats)

6. Quinoa Upma with Vegetables: A savory South Indian breakfast dish made with quinoa, vegetables (carrots, peas, green beans), mustard seeds, curry leaves, and turmeric. (Focus: Whole grains, vegetables)

7. Mung Bean and Vegetable Stew (Kitchari): A simple and nourishing Ayurvedic dish made with mung beans, rice, vegetables, and spices like ginger, turmeric, and cumin. (Focus: Easy digestion, legumes)

8. Spinach and Paneer (Tofu) Curry (Palak "Paneer"): A creamy spinach curry with cubes of paneer (Indian cheese) or firm tofu (for a vegan option). Use coconut cream instead of dairy cream for a dairy-free version. (Focus: Spinach, protein)

9. Cabbage Thoran (South Indian Cabbage Stir-Fry): A simple and flavorful cabbage stir-fry with coconut, mustard seeds, curry leaves, and turmeric. (Focus: Cruciferous vegetables, simple spices)

General Tips for Adapting East Indian Recipes for Rheumatoid Arthritis:

* Reduce or Eliminate Nightshades: If you are sensitive to nightshades, replace tomatoes with pumpkin or butternut squash puree in curries. Use sweet potatoes instead of regular potatoes.

* Use Fresh Herbs and Spices Generously: Fresh ginger, garlic, turmeric, cilantro, and parsley are all excellent anti-inflammatory ingredients.

* Choose Healthy Oils: Olive oil, coconut oil, and avocado oil are good choices for cooking.

* Opt for Whole Grains: Brown rice, quinoa, and millet are healthier alternatives to white rice.

* Limit Processed Foods: Avoid processed sauces, canned soups, and other processed ingredients.

* Listen to Your Body: Pay attention to how different foods affect your symptoms and adjust your diet accordingly.

Disclaimer: This information is not intended to be a substitute for professional medical advice. Always consult with a qualified healthcare provider before making any changes to your diet or treatment plan.