Gout Diet

These are some simple yet tasty recipes for Gout, that can help you in the management and prevention of Gout and Gout related pain.

Recipe 1  : Three-Bean Soup

Prep time: 15 minutes, Cooking time: 35 minutes

Ingredients:

• 5 cups vegetable or soya dried balls
• 250 grams of red tomatoes
• 100 grams of kidney beans, rinsed and drained
• 100 grams of pinto beans, rinsed and drained
• 2 onions, chopped into smaller pieces
• 3 cloves garlic, minced
• 2 teaspoons dried basil, mint, coriander and curry leaves
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon salt
• 1 turnip, peeled and cut into 1/2 inch pieces
• 1 beetroot, peeled and cut into ½ inch pieces
• 2 cups cut green beans

Procedure:

1. Place the broth, tomatoes (with juice), kidney beans, pinto beans, onions, garlic, basil, mint, coriander curry leaves, pepper, and salt in a large pan. Bring to a boil over high heat. Thereafter reduce the heat to low – cover – and let it simmer for 20 minutes, stirring occasionally.
2. Add the green beans and turnip and beet root. Simmer covered for 15 minutes or until the turnip and beet root are tender.

Recipe 2 : Strawberry Tart With Oat-Cinnamon Crust

Prep time: 20 minutes, Cooking time: 15 minutes, Chill: 30 minutes (approximately)

Ingredients:

CRUST -

• 2/3 cup of oats
• 1/2 cup whole grain wheat flour
• 1 tablespoon palm sugar or jaggery
• 1 teaspoon ground cinnamon and cardamom
• 1/4 teaspoon baking soda
• 2 tablespoons rice bran oil
• 3 tablespoons fat-free plain yogurt (preferably made from soy milk)

Filling -

• 1/4 cup strawberry all-fruit spread
• 1/2 teaspoon vanilla extract
• 1 and 1/2 pints strawberries, hulled

Procedure:

1. To make the crust: Preheat the oven to 400°F. Coat a baking sheet with cooking spray.
2. In a medium bowl, combine the oats, whole wheat flour, palm sugar, cinnamon, cardamom and baking soda. Stir in the oil and 2 tablespoons of the yogurt to make soft, slightly sticky dough. If the dough is still stiff add the remaining 1 tablespoon of yogurt.
3. Place the dough on the prepared baking sheet and pat evenly into a 10″ circle. If the dough sticks to your hands, coat them lightly with cooking spray.
4. Place a 9″ cake pan on the dough and trace around it with a sharp knife. With your fingers, push up and pinch the dough around the outside of the circle to make a 9″ circle with a rim 1/4″ high.
5. Bake for 15 minutes or until firm and golden. Remove from the oven and set aside to cool.
6. To make the filling: In a small microwaveable bowl, combine the all-fruit spread and vanilla extract. Microwave on high power for 10 to 15 seconds, or until melted.
7. Brush a generous tablespoon evenly over the cooled crust. Arrange the strawberries evenly over the crust. Brush the remaining spread evenly over the strawberries, making sure to get some of the spread between the strawberries to secure them.
8. Refrigerate for at least 30 minutes or until the spread has jelled.

Possible substitution: Since cherries are well known for treating Gout naturally, you can try this recipe with blue berries or fresh bing cherries too.

Recipe 3 : Skillet Sweet Potatoes

Prep time: 15 minutes, Cooking time: 26 minutes

Ingredients:

• 1 tablespoon rice bran oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried mint, basil, coriander and curry leaves
• 1/4 teaspoon crushed red-pepper flakes
• 2 medium sweet potatoes (250-300 grams), peeled and cut into 1/4-inch slices
• 1/2 cup vegetable broth
• ½ cup of grated coconut
• A pinch of salt and pepper to taste

Procedure

In a large deep non stick frying pan, warm the rice bran oil over medium heat. Add onion and garlic and cook for 10 minutes, stirring it often until cooked. Stir basil, coriander, curry and mint leaves and crushed pepper.

Add the sweet potato slices and toss gently to coat with onion mixture. Add the vegetable broth and grated coconut. Bring it to boil, reduce the heat to medium low. Cover and simmer, stirring occasionally and allow to cook for 20 minutes or until sweet potatoes are tender when pierced with a fork or sharp knife.

By trying these simple and easy to make recipes for Gout, you will not only get relief from your Gout symptoms but you would be able to enjoy these without any hassles.

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