5 simple recipes for soothing joint pain & inflammation

Now the primary superfood ingredients we’re introducing today are plenty! 5 types of superfoods you can easily incorporate into your meals to give you that needed boost of nutrients to fight back against inflammation.

Garlic - contains diallyl disulfide, an anti-inflammatory compound that helps fight inflammation and may even help prevent cartilage damage from arthritis.

Walnuts - richest source of omega-3 fatty acids among nuts, walnuts are an excellent food for reducing inflammation.

Fish - Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation.

Berries - These little fruits pack powerful antioxidant compounds, like proanthocyanidins and ellagic acid, which fight inflammation and cell damage

Spinach - rich in vitamin K, leafy greens like spinach and can help curb inflammation.

Enough with the introductions, let's get cooking! Here are 5 recipes we’ve curated, each using one of the superfoods we’ve introduced.

 

#1 Garlic Butter Shrimp

Ingredients:

• 1 stick unsalted butter
• 1 ½  pounds medium shrimp
• Salt and pepper
• 5 cloves garlic
• ¼  cup chicken stock
• Juice of 1 lemon

Directions:

1. Peel and devein the shrimps. Wear kitchen gloves to avoid being pricked by the spines.
2. Melt two tablespoons of the stick of butter in a large skillet over medium heat. Add the shrimp with salt and pepper to taste. Stir frequently until the shrimp is pink, then remove them and set aside on a plate.
3. Add minced garlic cloves to the skillet and stir for one minute.
4. Stir in the chicken stock and lemon juice, bringing to a boil and then reducing the heat. Allow to simmer until reduced by half, which should be about two minutes. Add the rest of your butter one tablespoon at a time.
5. Stir in the shrimp and toss until completely coated. Serve hot and enjoy!

 

#2 Superfood Salad

Ingredients:

• ½ cup quinoa
• 2 cups bunch shredded kale
• ½ cup red kidney beans
• 3 tbsp pumpkin seeds
• Handful of walnuts
• 3 tbsp dried cranberries
• 1 punnet/basket of blueberries

Dressing:

• 3 oranges, juiced 
• 3 tbsp olive oil
• 1 garlic clove, crushed
• 1 tsp manuka honey

Directions:

1. Cook quinoa according to packet instructions. Once cooked, place into a large bowl.
2. Add kale, pumpkin seeds, blueberries, cranberries, beans and walnuts. Stir to combine.
3. In a small bowl, mix orange juice, olive oil, garlic and honey. Pour over salad. Serve and enjoy!

 

#3 Broccoli and Salmon Stir-Fry

Ingredients:

• 2 salmon fillets 
• 1 large head of broccoli, chopped
• 10 button mushrooms
• 1 zucchini, diced
• 2 garlic cloves, crushed 
• 1 onion
• 1 tbsp soy sauce
• 2 tbsp fresh ginger, minced 
• 2 tsp sesame oil
• 1 lemon
• 1 tbsp sesame seeds

Directions:

1. Heat oil on a large fry pan. Add garlic and ginger. Mix in soy sauce. Then add salmon to pan and flip to coat with sauce. Heat for ten minutes.
2. Add onion and broccoli into the same pan. Cook for a few minutes then add mushrooms.   
3. Once fish and veggies are cooked, serve and squeeze some lemon juice on top. Sprinkle with sesame seeds and enjoy!

 

#4 Berry ‘n’ Oats

Ingredients:

• 1/2 cup plain rolled oats
• ½ cup yoghurt/yogurt of choice
• ½ cup milk of choice
• 2 tbsp chia seeds 
• 1 tsp honey
• 1 cup mixed berries – e.g. blueberries, blackberries, raspberries

Directions:

1. In a small container or cup, place oats and chia and mix. Pour in milk and mix through. Add yoghurt/yogurt and honey and then mix.
2. Place in fridge overnight or for a few hours. When serving, top with mixed berries and enjoy! 

#5 Green Power Smoothie

Ingredients:

• 1 frozen banana
• ¼ avocado
• 2 cups milk of choice
• 1 tbsp spirulina
• 1 handful of spinach or kale

Directions:

1. Place all ingredients into a blender and blend until smooth.
2. Pour into a glass and enjoy!

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