There’s nothing pleasant about arthritis flare-ups. Although the kitchen might not be the first place you think to fight them off, following a diet that’s full of anti-inflammatory foods can help control and alleviate some of your arthritis symptoms. Bring on the papaya, turmeric, and cherries!
We’re going global to find delicious, anti-inflammatory recipes. Here are seven tasty ideas to get you started.
1. Turmeric Chicken and Quinoa
Turmeric is known for its anti-inflammatory properties, making it one of the best spices to use in the battle against arthritis. One study found that taking 500 mg of turmeric every day was especially effective against osteoarthritis, notably in the knee. This chicken dish combines the superpowers of turmeric with quinoa (another super food!) and fresh ginger.
2. Anti-Inflammatory Coconut and Sweet Potato Muffins
Not only does the nutrient-rich sweet potato help keep these muffins packed with natural sugar and moist texture, but the carotene in them is a potent, anti-inflammatory agent. These delectable treats also feature ginger, olive oil, and a dash of cinnamon for an extra anti-inflammatory kick. Bake up a batch for breakfast or freeze a few for an afternoon snack with a hot cup of tea.
3. Anti-Inflammatory Buddha Bowl
Don’t expect a Buddha belly after eating this delicious meal! Throwing a ton of anti-inflammatory foods into one big bowl makes it an easy way to get all the nutrition you need in one meal. This version combines avocado, beets, kale, garlic, and cauliflower for a filling meal you’ll adore.
4. Cherry Mango Smoothie
Perfect for the summer months, this refreshing smoothie uses fresh cherries. Cherries not only contain melatonin for a better night’s sleep — they also help reduce inflammation. Plus, they’re incredibly delicious.
5. Cannellini Beans with Garlic and Sage
Beans are one of the top foods recommended by the National Arthritis Foundation to help reduce inflammation. They’ll fill you up with lots of good fiber, too. They’re also high in protein and low in fat, which can be useful to help ward off painful arthritis flares. For best results and maximum inflammation-fighting power, buy whole beans and soak and cook them yourself.
6. Lemon Basil Baked Garlic Butter Salmon
When it comes to cooking healthy, tasty foods, keeping things simple is sometimes best. That’s exactly what this baked salmon recipe does. Salmon is a great option for anyone with arthritis. It has omega-3 fatty acids that help reduce inflammation in the body. You can prepare this recipe in about 15 minutes. Be sure to choose wild-caught salmon, not farmed, for the highest nutritional value.
7. Green Papaya Salad
Papaya is a proven anti-inflammatory, but it’s not a fruit that many people on a Western diet commonly eat. If the recipe is any indication, this is a true shame! This Thai-inspired salad is low-fat, gluten-free, and low-carb. It uses fresh lime juice and zest combined with tangy fish sauce to provide the perfect contrasting marinade to the cool sliced papaya and pea shoots. Oh, and chilies! If you can handle the spice, these are also a great anti-inflammatory agent.
Bottom line
If you’re looking to reduce your arthritis symptoms or the symptoms of someone you love, try out the above recipes. They are global-inspired, anti-inflammatory, and delicious!
Chaunie Brusie, BSN, is a registered nurse in labor and delivery, critical care, and long-term care nursing. She lives in Michigan with her husband and four young children. She’s also the author of the book “Tiny Blue Lines.”