Description
These 3 arthritis-friendly recipes are packed with anti-inflammatory ingredients like turmeric, ginger, salmon, and berries. They are designed to reduce joint pain, ease stiffness, and promote overall joint health while being simple and delicious!
Ingredients
Scale
Recipe 1: Turmeric and Ginger Chicken Soup
- 1 lb boneless, skinless chicken breast (cubed)
- 4 cups low-sodium chicken broth
- 1 tablespoon olive oil
- 1 tablespoon turmeric powder
- 1 tablespoon fresh ginger (grated)
- 2 cloves garlic (minced)
- 1 cup carrots (sliced)
- 1 cup celery (chopped)
- 1 cup spinach (optional)
- Salt and pepper to taste
- Juice of 1 lemon
- Fresh parsley (chopped, for garnish)
Recipe 2: Salmon with Garlic and Spinach Sauté
- 2 salmon fillets (wild-caught preferred)
- 2 tablespoons olive oil
- 2 cloves garlic (minced)
- 3 cups fresh spinach
- Juice of 1/2 lemon
- Salt and pepper to taste
- Fresh dill (optional garnish)
Recipe 3: Quinoa Salad with Berries and Walnuts
- 1 cup cooked quinoa
- 1/2 cup fresh blueberries
- 1/2 cup fresh strawberries (sliced)
- 1/4 cup walnuts (chopped)
- 1 tablespoon chia seeds
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon honey (optional)
- Fresh mint leaves (optional garnish)
Instructions
Recipe 1: Turmeric and Ginger Chicken Soup
- Heat olive oil in a large pot over medium heat.
- Add garlic and ginger; sauté for 1 minute until fragrant.
- Stir in turmeric, followed by chicken cubes. Cook until slightly browned.
- Pour in the chicken broth and add carrots and celery. Bring to a boil.
- Reduce heat and let it simmer for 20 minutes until the chicken is cooked through.
- Add spinach and cook for another 3-5 minutes (optional).
- Finish with fresh lemon juice. Season with salt and pepper to taste.
- Garnish with parsley and serve warm.
Recipe 2: Salmon with Garlic and Spinach Sauté
- Preheat oven to 375°F (190°C).
- Rub salmon fillets with 1 tablespoon olive oil, salt, and pepper.
- Place salmon on a baking sheet and bake for 12-15 minutes, until it flakes easily with a fork.
- While salmon is baking, heat remaining olive oil in a pan over medium heat.
- Add minced garlic and cook until fragrant.
- Toss in fresh spinach and sauté until wilted (about 2-3 minutes).
- Plate spinach, place salmon on top, and drizzle with fresh lemon juice.
- Garnish with dill if desired.
Recipe 3: Quinoa Salad with Berries and Walnuts
- In a large bowl, combine cooked quinoa, blueberries, strawberries, and walnuts.
- Sprinkle chia seeds on top.
- In a small bowl, whisk together olive oil, balsamic vinegar, and honey.
- Pour dressing over the salad and toss gently to combine.
- Garnish with mint leaves and serve chilled.
Notes
- Boost flavor and absorption: Combine turmeric with black pepper for better curcumin absorption.
- Time-saving tips: Use pre-chopped vegetables or frozen spinach to make prep easier.
- Batch cooking: These recipes are great for meal prep—store portions in the fridge or freezer for quick meals.
- Customization: Swap salmon for mackerel or trout for variety. Add other antioxidant-rich fruits like raspberries to the quinoa salad.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course, Salad, Soup
- Method: Baking, Sautéing, Simmering, Boiling
- Cuisine: Mediterranean, Anti-Inflammatory, Healthy
Keywords: arthritis recipes