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Privacy NoticeFood blogger and author Emily Johnson, 30, was diagnosed with seronegative arthritis a decade ago, when she was just 20. While medication helped ease her pain and improved her condition, she still experienced regular flare-ups and had to fight constant fatigue. As her health declined, she decided to make meal and lifestyle changes, switching processed for plant-based foods, and embracing a Mediterranean diet. With expert advice from researchers, doctors, rheumatologists and nutritionists, she has written Eat Well With Arthritis, packed with recipes, advice and tips to help others in her situation. From coconut banana cookie bites or apricot and almond bakes, to sweet potato hash browns with poached eggs, here are three recipes to give a go this weekend… Coconut banana ‘cookie bites’ Makes 12
Coconut banana ‘cookie bites’ provide about 45 micrograms of selenium
(Image: Nassima Rothacker)
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Plant-based allergy-friendly cookie recipe for the whole family to enjoy
Ingredients 3 bananas 2 tsp vanilla extract 2 tsp ground cinnamon 1-3 tsp honey (or a vegan alternative) 270g desiccated coconut A pinch of sea salt For the topping (optional) Chocolate sauce 3 tsp desiccated coconut Method Preheat the oven to 220°C/200°C fan/gas mark 6. Line a baking tray with baking parchment. Mash the bananas in their skins (it is easiest to do this with your hands), then peel them and place the banana flesh into a mixing bowl. Stir in the vanilla extract, cinnamon, honey, desiccated coconut and sea salt. Mould the mixture into 12 cookie-like shapes, placing each one on to the prepared tray, before gently pressing the mixture down with a fork. Bake in the oven for 6 to 8 minutes until they are firm, but still moist in the middle. Top with chocolate sauce and ¼ teaspoon of desiccated coconut per “cookie”. The sauce will set and become fudge-like. Eat straight away, or store in the fridge for up to 5 days to enjoy as snacks. Did you know? This recipe provides about 45 micrograms of selenium, in the desiccated coconut. The mineral helps our bodies produce enzymes that enhance the immune system and improve thyroid function. Apricot and almond baked oats Serves 6
Apricot and almond baked oats serve six
(Image: Nassima Rothacker)
Ingredients Coconut oil, for greasing 6 apricots 2 eggs or 6 tbsp aquafaba 600ml plant milk 1 tsp vanilla extract 160g whole rolled oats 1 tbsp chia seeds 50g flaked almonds 1 tsp ground cinnamon A pinch of nutmeg 1 tsp honey or maple syrup For the topping (per portion) 3-4 tbsp coconut yoghurt 1 tbsp flaked almonds 1 tsp manuka honey or maple syrup Method Preheat the oven to 210°C/190°C fan/gas mark 5. Cover a 26 x 20cm Pyrex baking dish with a thin layer of coconut. Halve the apricots, remove the stones and set aside. Whisk the eggs/aquafaba and plant milk in a jug. Add the vanilla extract. Add the oats, chia seeds, flaked almonds, ground cinnamon and pinch of nutmeg to the prepared baking dish. Pour the egg mixture over the dry oat mixture and stir thoroughly in the baking dish. Lay the apricot halves, cut side up, evenly across the oat mixture so that you have 12 apricot halves staring up at you. Place the baking dish in the oven for 20 to 22 minutes, or until all of the liquid has been absorbed, turning the tray around halfway through. Take out of the oven and allow to cool for 3 to 5 minutes. Then slice into pieces, 2 apricot pieces per person. Top with yoghurt, flaked almonds and a drizzle of honey or maple syrup. Tip: Use manuka honey for extra prebiotic goodness. This honey is also excellent for its anti-inflammatory and pain-easing properties. Sweet potato ‘hash browns’ and perfect poached eggs Serves 2-3
Sweet potato ‘hash browns’ and perfect poached eggs are great at any time of the day
(Image: Nassima Rothacker)
Eat Well With Arthritis by Emily Johnson is out now
Ingredients 2 tbsp chia seeds or ground flaxseeds and 6 tbsp water, or 2 small eggs 2 large sweet potatoes (peeled weight 520-530g) 1 red onion 1 tsp garlic powder ½ tsp paprika ½ tsp sea salt ½ tsp black pepper 60g chickpea flour (or buckwheat or brown rice flour) 1-2 tbsp extra-virgin olive oil For the toppings 1 avocado 4 eggs Method Preheat the oven to 200°C/180°C fan/gas mark 6, if you want to bake the hash browns. If using eggs, whisk them in a small bowl and set aside, or mix the chia seeds and water together in a small bowl and leave to sit for 5 minutes to make vegan eggs. Peel, then finely grate the sweet potatoes. Place in a sieve over a bowl. Press down on the grated sweet potato with the back of a spoon to squeeze out the water. Finely slice the onion into half-moons and add to a separate large mixing bowl. Stir in the grated sweet potato. Mix in all the seasonings then the flour, then add the vegan egg or beaten eggs. To fry, heat 1 tablespoon of oil in a large frying pan and, scoop the mixture into the pan in 6 to 8 tight mounds. Flatten into hash-brown patties with the back of a spatula and cook for 3 to 5 minutes on each side until they are golden brown. Alternatively, place the patties on a baking sheet covered with parchment and bake in the oven for 20 minutes. Flip and cook for a further 5 to 10 minutes. When you are halfway through cooking the patties, heat a pan of water until it bubbles. Reduce to a simmer and plop 4 eggs in, using ramekins or mugs to prevent breaking (if using older eggs, add a splash of vinegar). Time for exactly 3 minutes for perfect poached eggs. Smash or slice the flesh of the avocado in a small bowl. Top the fritters with the smashed avocado and poached eggs, and season. Did you know? The phytonutrient carotenoids from the sweet potatoes help with inflammatory arthritis. Eat Well With Arthritis by Emily Johnson (Yellow Kite, £25) is out nowStory SavedYou can find this story in My Bookmarks.Or by navigating to the user icon in the top right.Follow OK! MagazineFacebookTwitterCommentMore OnFood
