Smoked Salmon Scrambled Eggs, Potato Rosti, and Spinach
Ingredients:
2 organic eggs
70g Smoked salmon
2 Spring onions, chopped fine
100g Spinach
1 Medium potato, grated
1 Tablespoon olive oil
Salt and Black pepper to season
Method:
In a pan, add a little oil and the grated potato form into a cake 1" thick and cook, turning regularly until cooked.
Mix the eggs with a tablespoon of olive oil in a cup, on a low heat add the eggs and gently stir until scrambled and lightly cooked.
Remove the potato from the pan and place onto a plate. Wipe the pan and add the spinach, drizzle with a drop of olive oil, and wilt. When wilted, place under the potato.
Spoon the olive scrambled egg onto the potato and spinach and top with the smoked salmon.
Finish with the spring onion and serve straight away.
Ingredients and Their Nutritional Benefits:
Organic Eggs: Eggs are a good source of protein, which is essential for muscle maintenance. They also contain nutrients like selenium and vitamin D, which have been shown to have anti-inflammatory properties. However, eggs can be pro-inflammatory for some individuals, especially if they are sensitive to them.
Smoked Salmon: Rich in omega-3 fatty acids, which are known for their anti-inflammatory effects. Omega-3s are particularly beneficial for reducing inflammation in conditions such as rheumatoid arthritis.
Spring Onions: These contain quercetin, an antioxidant that may help fight inflammation.
Spinach: High in antioxidants, including vitamin E, which can help reduce pro-inflammatory molecule levels and may provide relief from inflammation.
Potatoes: Potatoes contain fiber, potassium, and vitamin C, but they are also high in starch which can cause issues for some people with arthritis due to their potential to increase inflammation. Opting for sweet potatoes may be a better choice as they are higher in vitamins A and C, which are anti-inflammatory.
Olive Oil: A staple of the anti-inflammatory diet, olive oil is high in monounsaturated fats and contains oleocanthal, which has properties similar to non-steroidal, anti-inflammatory drugs.
Salt: In excess, salt can lead to water retention and increased blood pressure, but in moderation, it is an essential mineral for bodily function.
Black Pepper: Contains piperine, which has been shown to have anti-inflammatory and antioxidant properties.
Nutritional Profile Considerations for Arthritis:
Omega-3 Fatty Acids: It’s important to have a good balance between omega-3 and omega-6 fatty acids. Omega-3 fatty acids, found in salmon, can help reduce the inflammation associated with arthritis.
Antioxidants: Vitamins such as vitamin E in spinach can help protect the body from inflammation.
Fiber: Although not specifically anti-inflammatory, a high-fiber diet can improve gut health, which is linked to reduced inflammation.
Low Glycemic Index: Foods that have a low glycemic index (GI) can help maintain stable blood sugar levels, which is important as high blood sugar levels can exacerbate inflammation.
Spices: Many spices have anti-inflammatory properties, so adding more herbs and spices in place of salt can be beneficial.
Summary:
This recipe is well-aligned with an anti-inflammatory diet due to its rich content of omega-3 fatty acids, antioxidants, and healthy oils. However, for someone with arthritis, it would be important to monitor the portion sizes to avoid excess calories, which can contribute to weight gain and additional joint stress. Also, consider the sodium content if using store-bought smoked salmon, and ensure it fits within the daily recommended intake.
Please note, specific dietary needs and responses to certain foods can vary greatly from person to person, especially in the case of chronic conditions like arthritis. It’s always best to consult with a healthcare provider or a dietitian to tailor dietary choices to individual needs.