Cooking with arthritis

How to cook well at home with arthritis

Cooking can be a challenge when you live with a long-term condition or disability. That is why we are bringing you delicious recipes that are easy to make as well as helpful tips and advice in the kitchen. 

Our recipes have been specially created for people with musculoskeletal (MSK) conditions who want to cook well at home by Ian Taverner, The Cooking Coach. 

In this video, Ian shows how to make his healthy lemon and blueberry bites that are not only nutritious but are also so easy to make.

Healthy lemon and blueberry bites

Difficult rating: 1 2 3 4 5                    
Makes: 12
Preparation time: 15 mins  
Cooking time: 0 mins   
Allow yourself: 30 mins

For this recipe, you will need:

• zest and juice of half a lemon
• 3/4 cup rolled oats
• 3/4 cup walnuts
• 1/2 cup dates
• 1/4 cup blueberries (fresh or dried) 
• a splash of maple syrup for sweetness. 

Method

Easy to measure by cup, the rolled oats and the walnuts are twice the amount of the dates and the blueberries. You could use dried blueberries if you don't have fresh. Blitz the ingredients in a little hand blender, a food processor, smoothie maker to as rough or a smooth consistency as you like. Then simply shape the blended mixture into balls. Pop them into the fridge to firm up. You can also freeze them if you make a large batch. You can switch out any of the ingredients and add in different fruits if you prefer. 

Healthy green bean stew

Difficulty rating 1 2 3 4 5
Makes for: 4-6 people
Cooking time: 40 mins
Preparation time: 20 mins
Allow yourself: 70 mins

For this recipe, you will need:

• 1 tablespoon olive oil
• 1 cup frozen chopped onion
• 1 tsp garlic puree
• 1 tsp chilli paste
• 1 tsp ginger paste
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1 tbsp tomato puree
• 2 fresh thyme leaves (or 1 tsp dried)
• 1 can chopped tomatoes
• 2 cans mixed beans drained
• 600ml vegetable stock
• a large handful of spinach
• a large handful of kale
• pinch salt and pepper to taste.

Method

First, fry the onion on a medium heat for about 5 minutes until soft, then add the garlic paste, chilli paste and ginger paste and stir. Add the ground coriander and ground cumin, the tomato puree and the can of chopped tomatoes. Next. add the mixed beans, pour in the vegetable stock. Add the spinach and kale and simmer for 15 minutes. Serve with crusty bread, pasta or brown rice for a delicious and nutritious supper.