Chicken Tteokgalbi with Pear Salad (Serves 2)
Dietitian Tips:
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Chicken is used instead of beef, which is traditionally used for tteokgalbi. Red meat is higher in purine and saturated fat compared to white meat, and is associated with gout attack. Although chicken is not low in purine, it can be enjoyed in moderation.
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Asian pear and Baby Chinese cabbage contain high water content, it may help to increase fluid intake. Adequate fluid intake is important for removing excess uric acid, which help to lower chances of gout attack.
Pan-Seared Salmon with Orange Quinoa Salad
(Serves 1)
Dietitian Tips:
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Orange and red bell pepper are high in vitamin C. Vitamin C may help to lower uric acid in blood and reduce gout attacks.
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Salmon is relatively lower in purine than some fish and can be included in diet in moderation. It contains a rich amount of omega 3 fatty acids, which is anti-inflammatory, it may help to reduce inflammation in joints and lower risk of gout flares.
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Quinoa is a kind of whole grains, studies show people who follow an eating pattern with more whole grains appear to have lower uric acid.
Egg Wrapped Lucky Pocket Bento (Serves 1)
Dietitian Tips:
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Lucky pocket is traditionally made with a deep-fried tofu pocket, which is high in fat and may cause excess intake of calorie. Maintaining a healthy weight is important for gout patients to prevent gout attack. Egg is used to replace tofu pockets, it is a low purine protein source, which is suitable for gout patients.
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Edamame is a low fat protein source, it is also a soy product, which is associated with lower risk of gout.
Lentils Chilli Con Carne with Tortilla Bowl (Serves 2)
Dietitian Tips:
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Lentils are used instead of beef in this recipe. Even though lentils contain moderate amounts of purine, intake of purine rich vegetables have not been associated with increased risk of gout, so it can still be enjoyed in moderation.
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Greek yogurt is a higher protein and lower fat option compared to sour cream which is traditionally used to serve with chilli con carne. Some studies suggest that low fat dairy may help to prevent gout attack.
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Using herbs and spices in dishes may help to reduce the use of salt, hence lower sodium intake.
Crispy Tofu Rice Burger (Serves 1)
Dietitian’s Tips:
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Seeds are some low purine protein sources. Using sesame seeds as a crust provides protein but also extra crunchiness and flavour to the tofu.
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Tofu only contains low to moderate amounts of purine as purine is lost during the making of tofu, so tofu is a suitable protein source for gout patients, plus it is low in fat, so it is great for gout patients who need to control their weight.
