Healthy Recipe to Reduce Pain

Shared by Dr. Bryan Stephens

Healthy Recipe to Reduce Pain

As a Chiropractor, I know that reducing inflammation is key to decreasing pain. Every month I try and find a healthy recipe to share with my patients in East Dallas.  It’s nice for me because I know I get to spread information about health while I also get to branch out from my normal routine and try new foods.  I enjoyed this one quite a bit and also appreciated the multiple ingredients that help reduce inflammation.  This is because inflammation is the cause of neck pain and back pain that I see throughout the day.  The inclusion of tart cherries, sweet potatoes, apple cider vinegar, and cayenne pepper, to name a few ingredients, have anti-inflammatory properties along with antioxidant properties.  By adding meals like this to the cycle, you get more fiber, good meals, and less inflammation!

our findings support the notion that the cardioprotective effects of tart cherry juice, in part, may be due to its anti-inflammatory and anti-oxidative properties

Chai SC, Davis K, Zhang Z, Zha L, Kirschner KF. Effects of Tart Cherry Juice on Biomarkers of Inflammation and Oxidative Stress in Older Adults. Nutrients. 2019 Jan 22;11(2):228. doi: 10.3390/nu11020228. PMID: 30678193; PMCID: PMC6413159.

“Sweet potato is considered an excellent source of dietary carotenoids, and polysaccharides, whose health benefits include antioxidant, anti-inflammatory and hepatoprotective activity, cardiovascular protection, anticancer properties and improvement in neurological and memory capacity, metabolic disorders, and intestinal barrier function”

Laveriano-Santos EP, López-Yerena A, Jaime-Rodríguez C, González-Coria J, Lamuela-Raventós RM, Vallverdú-Queralt A, Romanyà J, Pérez M. Sweet Potato Is Not Simply an Abundant Food Crop: A Comprehensive Review of Its Phytochemical Constituents, Biological Activities, and the Effects of Processing. Antioxidants (Basel). 2022 Aug 25;11(9):1648. doi: 10.3390/antiox11091648. PMID: 36139723; PMCID: PMC9495970.

Ingredients

Roasted Sweet Potatoes

  • 2 pounds sweet potatoes, scrubbed and cut into 1/3-inch-thick half-moons (about 6 cups)
  • 2 tablespoons extra-virgin olive oil
  • 3/4 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon cayenne pepper
  • 1/8 teaspoon salt

Dressing

  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons cider vinegar
  • 1 tablespoon tahini
  • 2 teaspoons orange marmalade
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon salt

Salad

  • 8 cups packed stemmed and torn curly kale
  • 1/2 cup lightly packed torn fresh mint leaves
  • 1 cup fresh cherries, pitted and halved
  • 1 medium avocado, sliced
  • 1/4 cup crumbled feta cheese or creamy goat cheese
  • 1/4 cup unsalted roasted pepitas
Directions

To prepare sweet potatoes: Place a large rimmed baking sheet in a cold oven; preheat to 425°F. Toss potatoes, 2 tablespoons oil, smoked paprika, cumin, coriander, cayenne and 1/8 teaspoon salt in a large bowl until evenly coated. Spread in an even layer on the preheated baking sheet. Roast, stirring once, until browned and tender, 25 to 30 minutes. Let cool to room temperature on the pan, about 10 minutes.

Meanwhile, prepare dressing: Whisk oil, vinegar, tahini, marmalade, mustard and salt together in a small bowl until combined. (Alternatively, combine in a jar and shake well.) Cover and refrigerate until ready to use.

To prepare salad: Combine kale and mint in a large bowl. Add 2 tablespoons dressing; massage the leaves until they are softened, about 2 minutes. Add the roasted sweet potatoes, cherries and the remaining dressing; toss to combine. Divide among 4 plates; top with avocado, feta (or goat cheese) and pepitas.

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Doctors, located in Lakewood at the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.