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making guacamole

Add anti-inflammatory superfoods to your diet


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 Serves: 2

Ingredients:

• 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

Directions:

1. 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.

2. In a food processor, mix edamame, avocado, tahini, olive oil, lime juice, cilantro, green onions, salt and pepper until smooth.

3. Divide spread between two slices of whole-grain toast.

Tips:

• 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.

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