Tag Archives: Squash

Healthy Eating…Ditch the Purine Rich Foods and say goodbye to your painful gout.

Healthy - Vegetables- Fruit- Lady

 

Gout is a very painful condition and it blights many people’s lives…A type of arthritis which attacks the joints…Gouty arthritis is caused by the deposition of crystals of uric acid in a joint …       Years ago it was classed as a rich mans disease… and put down to over consumption of  rich foods… it is recorded as far back as Egyptian times and also refered to as the ” disease of kings” incorrectly linked to overindulgence in food and wine…

My mother suffered from gout on occasions and took a lot of ribbing and leg pulling from my father and my sons on her consumption of alcohol and as she was tee total she used to get a little irked with them at times.

It is now proved to be connected with diet and sufferers are recommended by the medical profession to avoid certain foods which are known to aggravate gout.

A diet high in fat can interfere with your kidneys’ ability to rid your blood and body of uric acid therefore avoid full-fat dairy products like whole milk or regular ice cream, baked goods such as muffins or cakes that may incorporate a high amount of fat or oil and salad dressings. Do not eat fried foods or foods served with rich gravy or cream or cheese-based sauces. Aim to limit your total fat intake to no more than 30 percent of your daily calories.

High Purine Foods include:-

  • Beer
  • Some fish, seafood and shellfish, including anchovies, sardines, herring, mussels, codfish, scallops, trout and haddock.
  • Some meats, such as bacon, turkey, veal, venison and organ meats like liver.

To avoid a build up of purines which cause painful crystals to form between the joints then it is best to follow  a low purine diet by cutting down on excess fat as fat can inhibit the body’s ability to process and eliminate uric acid.

Drink plenty of fluids 8-12 servings of liquid as it serves to dilute uric acid but do avoid soda pops and another with high fructose levels.

Tofu is also a good addition to a menu but as with all things…What do I say?? Moderation and limit  servings of tofu to 2-4 servings per  week.

It really is as with all good eating plans…Moderation…

Most vegetables are low in purines, BUT several contain a moderately high concentration ranging from 50 to 150 milligrams of purines in every 100 grams of the food AND these should be limited and eaten in moderation. These vegetables include all dried beans and legumes, mushrooms, spinach, cauliflower and asparagus which is why it is best to limit your consumption of these to no more than two servings per week. A guideline is 1 cup of the vegetables raw or 1/2 cup cooked is equivalent to a serving.

Food which can be freely eaten as they are low in purine are Potatoes, bread, rice, wine( moderation), fruit and juices.

If losing weight is your goal then take it slow weight loss helps increase the levels of uric acid in the body.

If you’re concerned about your uric acid level, eat only a moderate amount of animal-based protein daily — a maximum of 6 ounces per day with a limit of 3 ounces per meal. Meat, poultry and seafood with a high purine content of over 150 milligrams in every 100 grams should be strictly avoided. Organ meats like liver or kidneys, game meats, goose, partridge and shellfish such as mussels, scallops, anchovies, shrimp and herring fall into this category.

If you are now feeling well..What can I eat then to help this painful gout…There is still much you can eat and control your gout at the same time.

If you look at the foods you can eat then lovely home-made soups can be on your men just make sure that you make your own homemade stocks and don’t use concentrated stock cubes  with a little thought and careful menu planning there really are many, many choices and dishes that you can make and enjoy while reducing your purine intake.

I have include a couple of links with examples to get you started on your new eating plan please don’t look on it as a bore and a chore embrace it and that painful gout will soon be under control.

The squash I always make into a vegetable soup and freeze in portions. When I reheat, I then add chilli (of course) and a little coconut milk and gently warm through.

butternut squash soup

 

Soup ingredients:

  •  1 small squash, peeled and deseeded. Cut into pieces.
  •  1 brown onion, peeled and cut up
  •  1 carrot washed and cut
  •  4 cloves of garlic finely chopped
  •  Piece fresh ginger finely chopped
  •  3 Broccoli stalks, peeled and cubed (I always save the broccoli stalks) for when I make soup. Waste not, want not and I think ideal for soups for flavour.
  •  1-1½ litres fresh home-made vegetable stock

Let’s Cook!
Heat a glug of olive oil and gently cook garlic ginger and onion to just soften and not colour.
Add other vegetables gradually and cook while stirring for about 5 minutes, then add stock and seasoning.
Simmer gently for about an hour or until vegetables are lovely and soft and remove from heat. I let it cool down before I blend.
This makes a lovely vegetable soup but I also use it as a base and freeze in portions.
When I reheat I add little-dried chilli flakes and 1 or 2 tbsp of coconut milk.
It just gives it a creamy flavour.
Sometimes I add crushed lemongrass stalk and a little fish sauce, it depends on how I feel, it is a versatile soup base so play with it, have fun.
Add some curry powder, a squeeze or 2 of lime juice or coriander, whatever you fancy. Enjoy!

Secondly I have a lovely quick, tasty pasta dish for you to rustle up.

Spaghetti and zucchini pasta.

  • 8 oz of uncooked spaghetti
  • 2 cups of shredded zucchini
  • 2/3 cloves of garlic
  • 1 chilli finely sliced…I don’t remove the seeds but if you don’t like it too hot then remove the seeds.
  • 1 tbsp of fresh tomatoes…I always do my own tomatoes and freeze in portions ready for sauces etc
  • 1 tsp olive oil
  • salt and pepper to  taste
  • 1 tbsp fresh parmesan grated
  • a few torn basil leaves optional.

Let’s Cook!

Cook your pasta in boiling water..No salt or oil. While the pasta is cooking heat your tsp oil in  pan and add the garlic cook for a minute and add the chilli and the tomato pulp. Cook stirring until heated through and add the zucchini and cook for 3-4 minutes.

One the pasta is cooked, strain and toss with the zucchini mix. then sprinkle with salt and black pepper and grate some parmesan over the top scatter with torn basil leaves if using and there you have a nice tasty pasta dish.

Thank you for reading this post and if it has helped then please share on your favorite social media …Thankyou in advance xxx

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Guest: Winter warmers…Soup

It’s that time of year when many of you are freezing and want something nice and warming…For me it is getting hotter here as I am on the opposite continents to some of you 🙂

Christmas Recipes: Homemade Stuffing

Christmas Turkey or Christmas dinner would not be the same without stuffing now would it…Here are some of my festive stuffings for you…I hope you enjoy and my thanks go to Esme for having me over to guest post on her wonderful blog…Please pop over and have a look there are some lovely recipes from around the world and all tried and tested 🙂

Healthy Eating…Potassium

lady holding veggies

 

Potassium is vital to our good health and we need to eat enough potassium each day to maintain a healthy body.  Potassium can be found in every one of our bodies cells and plays a major part in our continued good health. Although let us be clear it is not potassium alone which keeps us healthy.

But to feel our best we should eat enough potassium-rich foods every day to help prevent certain chronic conditions. Regularly not eating enough potassium-rich foods could jeopardise our long-term health in many ways.

Recommended daily amounts:

Adults over the age of 19, adolescents between 14 and 18 years old and pregnant women should consume 4,700 milligrams of potassium each day while limiting themselves to 1,500 mg of sodium.says the Food and Nutrition Board. Nursing women over the age of 14 need more: 5,100 milligrams daily.

Please note however and I always stress this …moderation… but too much can be just as damaging to your health.

The body needs a delicate balance of potassium to help the heart and other muscles work properly. But too much potassium in your blood can lead to dangerous, and possibly deadly, changes in heart rhythm.

Home cooking does determine our intake of potassium but boiling depletes potassium. For example, a boiled potato has almost half the potassium of a baked potato. To preserve potassium, eat fruits and vegetables raw,  roasted or lightly steamed.

Food rather than supplements is always a better option for increasing your intake of nutrients as foods contain fibre as well. Let food be thy medicine is my mantra. I just have this thing about supplements of any sort and maybe it is me but I prefer to eat food rather than take a powder or tablet.

I know what is in my food… That’s me, folks …

Here is a little list for you of foods high in potassium:

  • Winter squash, cubed, 1 cup, cooked: 896 mg
  • Sweet potato, medium, baked with skin on 694 mg
  • Potato, medium, baked with skin: 610 mg
  • White beans, canned, drained, half cup: 595 mg
  • Yoghurt, fat-free, 1 cup: 579 mg
  • Halibut, 3 ounces, cooked: 490 mg
  • 100% orange juice, 8 ounces: 496 mg
  • Broccoli, 1 cup, cooked: 457 mg
  • Cantaloupe, cubed, 1 cup: 431 mg
  • Banana, 1 medium: 422 mg
  • Pork tenderloin, 3 ounces, cooked: 382 mg
  • Lentils, half cup, cooked: 366 mg
  • Milk, 1% low-fat, 8 ounces: 366 mg
  • Salmon, Sustainable fishing, 3 ounces, cooked: 326 mg
  • Pistachios, shelled, 1 ounce, dry roasted: 295 mg
  • Raisins, quarter cup: 250 mg
  • Chicken breast, 3 ounces, cooked: 218 mg
  • Tuna, light, canned, drained, 3 ounces: 201 mg
  • Coconut water, 100 gm: 250 mg

I always get my daily fix of coconut water from a little man up the road when I come back from my daily walk it is a most welcome drink as he always has a chilled one for me… I love it and it does you good…just be careful if you buy coconut water in a bottle or can that it doesn’t have added sugar and the like because it then takes it from that healthy coconut water to something that is not so healthy. Just beware and read the labels I never trust claims on the front of the bottle and it should have an ingredient list of one…Coconut water ..pure and simple…

Fresh Coconut

There is nothing like a healthy drink of Coconut juice fresh from the fruit.

If you take prescribed medication, please before you embark on any change of eating plan always ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

 

If you enjoy these Healthy eating posts please let me know in comments and reblog or share so everyone can see how easy it is to eat healthily it is just being aware… And I love fudge.. or burfee…

Until next time stay safe, laugh a lot as of all the medicines laughter is the best….

 

 

 

Carol’s Homemade Squash Soup

We came back from the village with some goodies freshly picked you won’t get any fresher than that will you…Some beautiful squash so I made my basic soup and then when I reheat I just add my customary chillies…Of course, I do….ha ha….The recipe Hunter kindly added to her WP for me so I thought I woud share it with you as well. I hope you enjoy 🙂