By Carol M. Bareuther, RD
Pain. Stiffness. Limited mobility. These arthritis symptoms can easily put a crimp in everyday chores such as cooking.
According to the Centers for Disease Control and Prevention, 17.2 million or 50% of persons aged 65 and older report physician-diagnosed arthritis. Osteoarthritis, a progressive joint disease associated with aging, is the most common form of arthritis.
The Recipe
There are conflicting reports about the effect of diet on osteoarthritis. Unlike rheumatoid arthritis, which benefits from nutrients that can reduce inflammation, osteoarthritis is not considered an inflammatory type. Even so, ongoing research points to a diet adequate in vitamins C, D, and E and omega-3 fatty acids as being protective against osteoarthritis. Also, obesity is a definite risk factor for osteoarthritis. Excess weight adds strain to weight-bearing joints. Therefore, calorie control is also important.
Very few foods naturally contain vitamin D; however, fish such as salmon, tuna, and mackerel are among the best sources. Salmon, too, is a potent source of omega-3 fatty acids. Broccoli and tomatoes are excellent sources of vitamin C, and leafy green vegetables and nuts contain vitamin E. Putting these all together spells a recipe for Salmon Pasta Salad.
Cooking Tips
1. Boiling water. The first step in this recipe is to cook the macaroni. Heavy pans of water can be hard for older adults with arthritic joints to hold and carry and consequently, the risk for a scalding injury is high. Therefore, place a large saucepan on the stove and then fill it from a pitcher. Or, using a pot with two handles, one on either side, makes gripping easier because the pot’s weight is more evenly distributed between hands and wrists.
2. Cutting vegetables. Cut broccoli, onion, and garlic are called for in this recipe. The dexterity of a great chef as he slices, minces, or juliennes fresh vegetables is a fantastic feat to watch but an unachievable act to follow for elders with arthritis that affects their hands. To get around this, the easiest solution is to buy precut vegetables such as frozen chopped broccoli and minced garlic. There are a few companies that offer onions already chopped (available in the refrigerated case in the produce department) but these may be harder to find.
Specific cooking tools can make chopping at home easier. For example, a two-handled rocker knife has a design that adds strength and control because the motion is built in. A small electric vegetable chopper is another invaluable kitchen tool and can be used to chop onions if prechopped are unavailable at the supermarket.
3. Opening a can. An electric can opener is essential for opening products such as canned salmon. In general, it’s a good idea to look for canned foods with pull-top lids.
4. One bowl. When possible, select recipes calling for one-bowl mixing or one-pot cooking. This makes both coordination and clean up easier. For easier mixing, place a nonstick mat under the bowl to prevent it from sliding around on the counter.
5. Sit down. Sitting down on the job is a great way to conserve energy and make meal assembly easier. A tall bar stool that puts hands easily at counter or stove level is ideal.
— Carol M. Bareuther, RD, is a St. Thomas, U.S. Virgin Islands-based writer who contributes to a variety of regional, national, and international publications.
Salmon Pasta Salad
Recipe by Carol M. Bareuther, RD
One 8-ounce box elbow macaroni
One 10-ounce box frozen chopped broccoli
1 small onion, chopped
1 teaspoon minced garlic
One 15-ounce can salmon*
1 cup nonfat yogurt
2 tablespoons reduced-fat mayonnaise
1 tablespoon lemon juice
1 teaspoon prepared horseradish
4 large green leaf lettuce leaves
1 cup grape tomatoes
2 tablespoons sliced almonds
Sprinkle of paprika
1. Boil macaroni according to package directions.
2. Two minutes before the macaroni is done, add the chopped broccoli.
3. Drain both macaroni and broccoli well, then add to a large mixing bowl.
4. Stir in onion, garlic, salmon, yogurt, mayonnaise, lemon juice, and horseradish. Mix well.
5. Line each of four plates with a lettuce leaf.
6. Spoon equal amounts of salmon pasta salad on each salad plate.
7. Garnish with grape tomatoes, almonds, and a sprinkle of paprika.
8. Refrigerate leftovers. Flavors blend when left overnight.
Serves 4
Nutrition per serving: 477 calories, 35 g protein, 11 g fat, 55 g carbohydrates, 459 mg sodium, 41 mg cholesterol, 3.2 g dietary fiber, more than 50% recommended daily intake (RDI) for vitamin C, more than 25% RDI for vitamin E, and more than 20% RDI for vitamin D.
* Look for salmon packed in water. Since oil and water don’t mix, the omega-3 fatty acids in the fish stay in the fish rather than leeching into the oil of oil-packed salmon. To reduce the sodium content of canned salmon, place the flesh in a colander and rinse with cold running water for 15 to 20 seconds. This will remove up to 40% of the sodium. Drain salmon well before incorporating into the recipe |
