In this article, I’m going to give you a few recipes that will give you morning joint pain relief, help you avoid unhealthy snack cravings, keep your calcium intake high, and most importantly, they’ll taste great!
PLUS, a bonus recipe that will take help you remove joint pain from your life.
Since breakfast is your first meal of the day, let’s start there…
Hearty & Nutritious Oatmeal
For many people, breakfast is a cup of coffee and a donut or three. Now, if you suffer from joint pain, you probably already know that’s a recipe for disaster – the caffeine, sugar, and bread all contribute to pain that’ll last all day.
Instead, this oatmeal recipe packs a major joint and cartilage punch that will have you starting the day right… and free of joint pain!
Ingredients for 2 Servings
- 1 cup steel-cut oats
- 1.5 cups water
- A tiny dash of salt
- 1 tsp flax seeds
- ¼ tsp cinnamon (grated)
- ⅛ tsp nutmeg (grated)
- 1 large handful walnuts (chopped)
- 1 large handful of berries (blueberries or strawberries are my favorites)
- 1 small pear (chopped)
- 1-2 tbsp whole milk yogurt
- 1 tsp pumpkin seed oil (optional)
- Bring the water to a boil and add salt, oats, flax seeds.
- When the mixture returns to a boil, turn the heat down to medium-low.
- Add pear, cinnamon, and nutmeg and stir.
- Cook for 4-5 minutes, remove from heat and cover.
- Let sit covered for 3-4 minutes to thicken.
- Transfer to bowls and top with yogurt, walnuts, berries, and pumpkin seed oil.
Joint-Lubricating Trail Mix
You might not realize it, but snacks are one of the biggest culprits when it comes to joint pain. The excessive salt and sugar in processed snacks are extremely unhealthy, but I know how it goes…
Once you start snacking, it’s incredibly difficult to stop!
And the joint pain just continues to get worse and worse. So why not counter your snack cravings by making your own healthy alternative?
I came up with this trail mix recipe to both give you the joint pain relief that you desire AND satisfy your sweet and salty cravings!
- 1 cup Pistachios (can substitute with almonds)
- 2 tbsp Crystallized Ginger
- ½ cup dried Sour Cherries
- ½ cup Dried Figs (chopped)
- ½ cup Pumpkin Seeds (can substitute with sunflower seeds)
- Dash of salt and pepper
- Throw all ingredients in a large plastic container or ziplock bag and shake.
You can make enough for a whole week by doubling or even tripling the recipe.
Chicken & Vegetable Curry Soup
If you usually visit the nearest drive-thru for lunch, then you’re probably not doing your joint pain any favors. Most fast food is fried in oil, loaded with salt, and uses ingredients that seem perfectly made to make your joints ache.
For a healthy lunch, you’ll probably want something hefty enough to get you through the rest of the day. This soup has out-of-this-world flavor, the protein boost of chicken, and all the important nutrients of a fresh vegetable mix.
It’s also excellent for a brown-bagged lunch kept warm in a thermos – I eat it at least once a week!
My recipe is for a stovetop, but you can also use a slow cooker and start this soup in the morning for a great dinner.
- 2 chicken breasts (diced)
- 1 head of broccoli florets
- 3 carrots (cut into matchsticks)
- 2 red bell peppers (chopped)
- 1 medium onion (chopped)
- 3 cloves garlic (minced)
- 1 carton low-sodium chicken stock
- 1 can coconut milk
- 1-inch ginger (minced)
- 1 bunch cilantro (chopped)
- 1 tbsp olive oil
- 1-3 bird’s eye chili peppers (diced) (optional and can be substituted with other hot peppers)
- 2 tbsp curry powder**
- Salt and pepper to taste
- Heat a deep-bottomed soup pot to medium-high heat.
- Once hot, add oil and wait 30 seconds.
- Brown chicken with salt and pepper in oil (4-5 mins) and remove from pot.
- Add onions, garlic, ginger, and hot peppers and cook for 1-2 mins.
- Add carrots and bell peppers and cook for 3-4 mins.
- Add broccoli and cook for 2-3 mins.
- Add chicken stock and bring back to a boil.
- Lower heat to med-low and add curry powder.
- Return chicken to the pot.
- Cook for 25 mins.
- Add coconut milk and cook for another 5 minutes.
- Check for salt and pepper and adjust as needed.
- Turn off heat, add cilantro, and stir.
- Transfer to bowls and serve.
**If using store-bought curry powder, be sure to check that it does not contain salt.
Bonus Joint Pain Relief Recipe – Energy Blast Smoothie
Last but not least, I use the following smoothie as a pick-me-up on days when I’m not feeling my best. While I created the recipe more for energy, the truth is that all these ingredients also work well for joint pain and that’s why I decided to include it.
Try it for yourself and you’ll see that it truly does put some pep in your step!
- 4 ounces of water
- 2 ice cubes
- 2 cups fresh spinach leaves
- 2 frozen bananas (sliced)
- 1 cup blackberries
- ½ cup pineapple
- Throw all ingredients in a blender and puree until smooth.
As with most smoothies, you can mix and match fruits based on your own personal tastes. If you find some great combinations, be sure to write them in the comments!
Eating Right for Joint Pain Relief
If you’re like many people with joint pain, it’s a problem that is made worse by an unhealthy diet. However, the good news is that making even small changes can have very positive effects…
And when it comes to joint pain, every positive effect is certainly welcome.
Here’s to a new day without creaky joints and tight muscles!