This past Tuesday I taught a class on foods that help fight inflammation at our Ravenswood Mariano’s for patients of Swedish Covenant Hospital. The recipes I demonstrated and served were a hit among attendees so I thought I’d share here.
What makes them great (besides how good they taste)? The soup contains butternut squash which has a high amount of beta-cryptoxanthan – a powerful antioxidant of the carotenoid family. It is converted to vitamin A in the body and researchers from the UK found that those who consumed more foods containing beta-cryptoxanthin were better protected against arthritis. The soup also contains my favorite fall fruit: apples. Researchers at Florida State University have suggested that apples are truly a “miracle fruit” that convey benefits beyond fiber content. The USDA-funded study, conducted in 160 randomly assigned women ages 45-65, found that women who consumed dried apples daily for a year experienced a lowering of lipid hydroperoxide levels and C-reactive protein compared to those given the same amount of dried prunes daily for a year. The researchers concluded that consumption of dried apples can be beneficial to human health in terms of anti-inflammatory and antioxidative properties.
The salad contains kale – a power food encouraged by everyone these days. But is it really powerful? An 11-year Mayo Clinic study found that intake of cruciferous vegetables – like kale, broccoli and cabbage – has been shown to be protective against the development of arthritis.
I hope you enjoy these easy to make, delicious, super food packed recipes this fall!
Adapted from the U.S. Apple Association
- 1 Tbsp butter
- 1 Tbsp olive oil
- 3 large onions, finely chopped (about 4−1/2 cups)
- 1 tsp chipotle chili powder
- 2 pounds butternut squash, peeled and cut into chunks (about 6 cups)
- 1 pound sweet apples (I like Galas), peeled and cut into chunks (about 3−1/2 cups)
- 1 cup apple juice (more if necessary)
- 1 cup chicken broth
- 1/2 tsp salt
- 1/2 tsp ground black pepper
- Heat oil and butter in large saucepan; add onions and chili powder; cook and stir until onions are tender, about 10 minutes.
- Add squash, apples, apple juice, chicken broth, salt and pepper; bring to boil.
- Cover and cook on low heat until apples and squash are very so, about 30 minutes. Cool.
- Puree with an immersion blender or a food processor; return to saucepan.
- Add additional apple juice or broth, if needed.
- Garnish with toasted pecans, plain Greek yogurt swirls and thin apple slices, if desired.
Adapted from Pinch of Yum
- 1 cup pomegranate seeds
- 3 cups chopped baby kale
- 2 cups cooked quinoa
- 1/3 cup toasted walnuts
- 1/3 cup feta cheese
- 1/4 cup minced shallot
- 2 Tbsp walnut oil
- 2 Tbsp water
- 2 Tbsp honey
- 2 tsp apple cider vinegar
- 1/2 tsp salt
- 1 squeeze lemon or orange juice
- Prep the salad ingredients (chop, rinse, toast, etc). Chill the ingredients in the fridge while you’re making the dressing if you want a cold salad.
- Combine shallot, walnut oil, water, honey, apple cider vinegar, salt, and orange juice in a food processor; blend until smooth and creamy.
- Toss the salad ingredients together with the dressing just before serving. Serve at room temperature or chilled.