Fibromyalgia Health Center
Reviewed by Edward C. Geehr, M.D.
7 Delicious Energy-Boosting Dishes
Provided By
Published February 26, 2012
Is fibromyalgia dragging you down? Your diet can make a difference in how you feel. These 7 recipes include nutrients that help ease aches and pains, boost energy and manage your weight. Boost your well-being with roasted halibut, herb tea and more. Plus, how much do you know about this disorder? Take our fibromyalgia quiz to find out...
According to the American College of Rheumatology, up to 4% of Americans – mostly women – suffer from fibromyalgia, a disorder with symptoms ranging from fatigue to painful periods.
Can your diet ease aches and tiredness?
Perhaps. Although researchers don’t know what causes the disease, a 2010 review of research on fibromyalgia and nutrition, published in the journal Rheumatology International, shows that an overall well-balanced diet helps patients manage their weight and improve symptoms.
So what should you eat? Lean proteins, fiber-rich veggies and fruits and whole grains, according to The Fibromyalgia Controversy by M. Clement Hall, M.D. (Prometheus Books).
Try these 7 recipes to help you better manage fibromyalgia:
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Fennel-Crusted Salmon on White Beans
Delicious warm white beans and fennel are topped with succulent fennel-seed-crusted salmon for a double hit of flavor. For an extra-fresh look, set aside some additional chopped fennel fronds to use as a garnish.
Serves: 6
Preparation time:40 minutes
Ingredients
5 teaspoons extra-virgin olive oil, divided
1 bulb fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
2 15-ounce cans white beans, rinsed
2 medium tomatoes, diced
1/3 cup white wine
1 tablespoon Dijon mustard
1/2 teaspoon freshly ground pepper, divided
1 tablespoon fennel seeds
1 pound salmon fillet, skin removed, cut into 2 portions
Preparation
1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in beans, tomatoes and wine. Cook, stirring occasionally, until the tomatoes begin to break down, about 3 minutes. Transfer to a bowl; stir in chopped fennel fronds, mustard and 1/4 teaspoon pepper. Cover to keep warm.
2.Meanwhile, combine fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon.
3. Wipe out the pan. Add the remaining 3 teaspoons oil to the pan and heat over high heat until shimmering but not smoking. Add the salmon, skinned-side up, and cook until golden brown, 3-5 minutes. Turn the salmon over, cover and remove from the heat. Let stand until the salmon finishes cooking off the heat, 3-5 minutes more. Transfer the salmon to a cutting board and flake with a fork. Serve salmon on top of the warm bean mixture.
Enjoy!
Nutrition Facts
Per serving:
306 calories
13 g fat (2 g sat, 6 g mono)
45 mg cholesterol
29 g carbohydrate
25 g protein
9 g fiber
467 mg sodium
1019 mg potassium
Nutrition Bonus: folate (39% Daily Value), fiber (36% DV), potassium (29% DV), vitamin C (25% DV), iron (15% DV), omega-3s
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Peanut Noodles with Shredded Chicken & Vegetables
If you can't find a bagged vegetable medley for this easy noodle bowl, choose 12 ounces of cut vegetables from your market's salad bar and create your own mix.
Serves: 6
Preparation time: 30 minutes
Ingredients
1 pound boneless, skinless chicken breasts
1/2 cup smooth natural peanut butter
2 tablespoons reduced-sodium soy sauce
2 teaspoons minced garlic
1-1/2 teaspoons chile-garlic sauce, or to taste
1 teaspoon minced fresh ginger
8 ounces whole-wheat spaghetti
12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas
Preparation
1. Put a large pot of water on to boil for cooking pasta.
2.Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10-12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
3.Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
4.Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.
Enjoy!
Nutrition Facts
Per serving:
363 calories
12 g fat (2 g sat, 0 g mono)
44 mg cholesterol
36 g carbohydrate
29 g protein
7 g fiber
348 mg sodium
287 mg potassium
Nutrition Bonus: selenium (58% Daily Value), fiber (27% DV), vitamin C (25% DV), magnesium (19% DV)
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Banana-Cocoa Soy Smoothie
With plenty of protein from both tofu and soymilk, this banana-split-inspired breakfast smoothie will keep you satisfied until lunchtime.
Serves: 1
Preparation time:1 hour
Ingredients
1 banana
1/2 cup silken tofu
1/2 cup soymilk
2 tablespoons unsweetened cocoa powder
1 tablespoon honey
Preparation
1. Slice banana and freeze until firm. Blend tofu, soymilk, cocoa and honey in a blender until smooth. With the motor running, add the banana slices through the hole in the lid and continue to purée until smooth.
Enjoy!
Nutrition Facts
Per serving:
340 calories
8 g fat (1 g sat, 1 g mono)
0 mg cholesterol
60 g carbohydrate
17 g protein
10 g fiber
121 mg sodium
749 g potassium
Nutrition Bonus: magnesium (29% Daily Value), potassium (21% DV), iron (20% DV), vitamin A & vitamin C (15% DV)
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Pork Cutlets with Maple-Spiced Apples & Red Cabbage
Pork and apples and red cabbage are meant for each other. Here all three appear in a mélange that brings together the Japanese tradition of panko-crusted pork chops with the New England tradition of seasoning with maple syrup and cider vinegar. Serve with a wild rice pilaf.
Serves: 4
Preparation time: 1 minutes
Ingredients
5 teaspoons extra-virgin olive oil, divided
2 tangy-sweet apples, such as Braeburn, chopped
2 cups thinly sliced red cabbage
1 small red onion, thinly sliced
2 teaspoons minced fresh thyme, or 1/2 teaspoon dried
2 tablespoons pure maple syrup
1 tablespoon cider vinegar
4-1/2-inch-thick center-cut boneless pork loin chops, (about 1 pound), trimmed
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper, plus more to taste
1/3 cup all-purpose flour
1 large egg, lightly beaten
2 tablespoons Dijon mustard
1-1/2 cups panko breadcrumbs
Preparation
1. Preheat oven to 475°F. Set a wire rack on a foil-lined baking sheet and coat with cooking spray.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add apples, cabbage, onion and thyme and cook, stirring occasionally, until the mixture begins to soften, 6-8 minutes. Stir in maple syrup and vinegar. Reduce heat to low and cook until the cabbage is tender, about 5 minutes more. Remove from heat, cover and keep warm.
3. Meanwhile, place each pork chop between 2 pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until 1/4 inch thick. Season the pork on both sides with salt and pepper. Place flour on a large plate. Whisk egg and mustard in a shallow dish. Mix panko and 1 tablespoon oil in another shallow dish. Dredge the pork in the flour, dip in the egg mixture, then dredge in the panko. Place on the wire rack. Coat both sides with cooking spray.
4.Bake until the pork is cooked through and the breadcrumbs are just beginning to brown, about 10 minutes. Season the cabbage mixture with pepper and serve with the cutlets.
Enjoy!
Nutrition Facts
Per serving:
517 calories
15 g fat (4 g sat, 6 g mono)
116 mg cholesterol
64 g carbohydrates
37 g protein
6 g fiber
764 mg sodium
543 mg potassium
Nutrition Bonus: selenium (62% Daily Value), vitamin C (30% DV), fiber (22% DV), potassium (17% DV)
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Thyme- & Sesame-Crusted Pacific Halibut
A speedy roast at high heat keeps the halibut moist and succulent, and the savory thyme-sesame-crust adds a distinctive finish. Serve with mashed potatoes and a steamed fresh vegetable of your choice.
Serves: 2
Preparation time: 35 minutes
Ingredients
1 tablespoon lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon minced garlic
Freshly ground pepper, to taste
8 ounces Pacific halibut, or mahi-mahi, cut into 2 portions
1 tablespoon sesame seeds, toasted
1 teaspoon dried thyme leaves
1/8 teaspoon kosher salt
Lemon wedges
Preparation
1. Preheat oven to 450°F. Line a baking sheet with foil.
2.Mix lemon juice, oil, garlic and pepper in a shallow glass dish. Add fish and turn to coat. Cover and marinate in the refrigerator for 15 minutes.
3. Meanwhile, combine sesame seeds and thyme in a small bowl.
4. Sprinkle the fish with salt and coat evenly with the sesame seed mixture, covering the sides as well as the top. Transfer the fish to the prepared baking sheet and roast until just cooked through, 10-14 minutes. Serve with lemon wedges.
Enjoy!
Nutrition Facts
Per serving:
225 calories
12 g fat (2 g sat, 6 g mono)
36 mg cholesterol
4g carbohydrates
25 g protein
1 g fiber
134 mg sodium
573 mg potassium
Nutrition Bonus: selenium (60% Daily Value), vitamin C (25% DV), magnesium (24% DV), potassium (16% DV)
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Sofia’s Chicken Paprikash
Brilliant red paprika, the main seasoning in Hungarian cooking, gives this light version of chicken paprikash its color. Vary the heat by using hot, sweet or a combination of paprikas. Serve over whole-wheat egg noodles with a side of steamed broccoli and a cool fruit salad for dessert.
Serves: 4
Preparation time: 40 minutes
Ingredients
1 pound boneless, skinless chicken breasts, trimmed, cut into 2-inch pieces
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
2 large green bell peppers, thinly sliced
1 large onion,halved and thinly sliced
2 teaspoons hot or sweet paprika
1/2 cup dry white wine
1-1/2 cups canned crushed tomatoes
1/2 cup reduced-sodium chicken broth
1 tablespoon lemon juice
1/4 cup reduced-fat sour cream
2 tablespoons chopped fresh parsley
Preparation
1. Sprinkle chicken with salt and pepper. Heat oil in a large skillet over medium-high heat. Add chicken and cook, turning occasionally, until browned, 3-5 minutes. Transfer to a plate.
2.Add bell peppers and onion to the pan and cook, covered, over medium heat, stirring occasionally, until softened, about 5 minutes. Add paprika and cook, stirring, until fragrant, about 30 seconds. Add wine; increase heat to medium-high and cook, stirring, until mostly evaporated, about 1-1/2 minutes. Add tomatoes, broth and lemon juice; bring to a boil. Return the chicken and any accumulated juices to the pan; reduce heat to a lively simmer. Spoon some sauce over the chicken and cook, turning occasionally, until the sauce is reduced and the chicken is cooked through, 6-8 minutes.
3. Remove from the heat; stir in sour cream. Sprinkle with parsley.
Enjoy!
Nutrition Facts
Per serving:
263 calories
7 g fat (2 g sat, 3 g mono)
72 mg cholesterol
16 g carbohydrates
30 g protein
4 g fiber
294 mg sodium
804 mg potassium
Nutrition Bonus: vitamin C (140% Daily Value), vitamin A (35% DV), potassium (23% DV), magnesium (16% DV)
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Paprika Shrimp & Green Bean Sauté
Green beans add snap and color to the garlicky shrimp and butter beans in this Spanish-inspired sauté. Slightly pricier prepeeled shrimp are worth it, given the amount of time they save on a harried weeknight. Serve with quinoa or brown rice.
Serves: 6
Preparation time: 30 minutes
Ingredients
4 cups green beans, trimmed (about 12 ounces)
3 tablespoons extra-virgin olive oil
1/4 cup minced garlic
2 teaspoons paprika
1 pound raw shrimp, (21-25 per pound), peeled and deveined
2 16-ounce cans large butter beans, or cannellini beans, rinsed
1/4 cup sherry vinegar, or red-wine vinegar
1/2 teaspoon salt
1/2 cup chopped fresh parsley, divided
Freshly ground pepper, to taste
Preparation
1.Bring 1 inch of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4-6 minutes.
2. Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 seconds. Add shrimp and cook until pink and opaque, about 2 minutes per side. Stir in beans, vinegar and salt; cook, stirring occasionally, until heated through, about 2 minutes. Stir in 1/4 cup parsley.
3. Divide the green beans among 6 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining 1/4 cup parsley.
Enjoy!
Nutrition Facts
Per serving:
245 calories
8 g fat (1 g sat, 6 g mono)
115 mg cholesterol
26 g carbohydrates
23 g protein
8 g fiber
596 mg sodium
855 mg potassium
Nutrition Bonus: selenium (43% Daily Value), fiber (33% DV), vitamin C (30% DV), iron (25% DV), potassium (24% DV), vitamin A (20% DV)
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