Edamame beans and avocados have valuable anti-inflammatory properties that could help manage the symptoms of arthritis. Enjoy this protein-powered recipe from the dietitians at the Arthritis Society. It’ll provide a great boost of energy when spread on whole-grain toast.
Edamame and Avocado Spread
Prep time: 15 minutes
Cook time: 10 minutes
- ¼ cup cooked edamame beans
- 1 tbsp extra virgin olive oil
- 1 tbsp tahini paste
- Juice of 1 lime
- 1 tsp minced garlic
- 2 tbsp chopped cilantro
- ½ avocado
- 1 green onion, chopped
- Salt and pepper to taste
- Cook edamame beans as per package instructions. If using whole edamame pods, cook for 5 minutes in salted boiling water then remove beans from pods once cooled.
- In a food processor, mix edamame, avocado, tahini, olive oil, lime juice, cilantro, green onions, salt and pepper until smooth.
- Divide spread between two slices of whole-grain toast.
- If you’re unable to find edamame in your area, you can use peas as a replacement.
- Try pan-frying the edamame beans with seasoning, instead of boiling them.
- Place a sunny-side up egg cooked in olive oil on top of the toast for a balanced breakfast or light lunch.
Nutritional information (per serving): Calories: 200; protein 5g; total fat 19g; saturated fat 3g; monounsaturated fat 9; carbohydrates 6g; fibre 1g; sodium 22mg.
Find more arthritis-friendly recipes at arthritis.ca.