If you have rheumatoid arthritis, fibromyalgia or a different inflammatory condition, you know the importance of healthy habits and a balanced diet. Avoiding inflammatory foods such as red meat, refined carbohydrates (white bread or pastries) or sugar and basing your diet on fresh fruit and vegetables, fatty fish, whole grains and plant-based protein can reduce inflammation in chronic conditions. As March is a nutrition month, we decided to reach out to the creative foodies from the chronic pain community to share their favourite anti-inflammatory recipes with us. Keep reading for delicious and nutritious recipes perfect for breakfast, lunch and dinner!
Hello internet people! My name is Daniel Moroyoqui and I run a Food Blog called “This is my take” where I try to share recipes made from scratch of mostly healthy recipes that we can all make at home. One of my go-to preparations for before a busy day or after a quick workout are these Almond Butter Bars. They are super easy and quick to make and are loaded with a good source of fats and protein, I promise flavour is still there!
Hi, I’m Kirsty and I suffer from chronic migraine, POTS and hypermobility. Because of this, I’m consciously trying to make an effort to improve my nutrition by including some anti-inflammatory ingredients, but I didn’t want to miss out on delicious baked goods. This recipe for the buttery cookie packed full of melty dark chocolate and toasty walnut chunks is based on a cookie I ate in a café several years ago that I knew I had to try to recreate, given that dark chocolate and walnuts are both anti-inflammatories. It can easily be made vegan or gluten-free!
Find me on Instagram @kirstycooks 😊
Hi! I’m Ashley Nicole and I am a RA Warrior! I’ve lived with rheumatoid arthritis for 18 years and counting. I’m the Founder and Coach at RA Warrior Fitness, LLC where the mission is to empower women living with RA or any inflammatory disease to improve their quality of life through faith, food and fitness without negative self-talk or strenuous exercise.
I like to keep my meals simple, especially now that I’m training for my first bodybuilding competition. Here’s my simple, yet nutritious go-to breakfast: egg whites!
Total Time: 8 minutes
My name is Larissa and I am a nutritional therapist and Bioresonance Practitioner currently based in London. In my practice, I deal with many chronic inflammation-related cases. Chronic inflammation is all too common these days and it is responsible for so many illnesses and chronic conditions. I love promoting an anti-inflammatory lifestyle and all the foods that go with it. One of my favourite go-to quick meals is this brothy wholesome plant-based soup packed with vegetables and spices that have anti-inflammatory effects. It’s gentle on the gut, it’s good for the liver, full of gut-loving fibre, rich in antioxidants and healing phytonutrients. It’s quick and easy and very versatile in terms of ingredients to suit preference. You can decide on quantities based on your preference and the number of people that you’re going to serve.
Enjoy! You can find more inspiration on my Instagram.
Hi, I’m Cristina and I was diagnosed with Rheumatoid Arthritis and Sjögren’s Syndrome at 22 years old. On my website Arthritis Dietitian and Instagram, I guide adults with inflammatory conditions struggling with chronic pain and fatigue to recognize their unique dietary and environmental inflammatory triggers, renovate their bodies with an anti-inflammatory way of eating and mindfully refocus towards a more positive mindset despite their chronic illness.
This simple, yet delicious summery salad is perfect for a quick and nutritious lunch. Courgette is the star of this dish – low in calories and high in antioxidants, this tasty veg provides nutrients supporting bone and muscle health, such as potassium, magnesium, and manganese.
Total Time: 15 minutes
If you liked this recipe, you can find more sweet and savoury anti-inflammatory recipes on my website.
My name is Emerald Santacruz and I am the owner of The Nutrition Restoration, a holistic nutrition and integrative wellness company in California. I run an online program that helps people learn how to manage their chronic inflammatory symptoms by educating them about the impact that diet and lifestyle factors have on inflammation and chronic pain. I have rheumatoid arthritis and Hashimoto’s thyroiditis myself, so I hold a special place in my heart for individuals dealing with the same or similar autoimmune/inflammatory conditions. Being diagnosed with these conditions in my 20s, and seeing the impact nutrition has on my body, is what began my passion for all things nutrition and wellness related. You can go to The Nutrition Restoration for more information me and about my online program. Also, don’t forget to follow me on Instagram: @joint.health.nutrition.girl!
If you are managing inflammatory symptoms by avoiding certain foods but are a pasta lover like me, you need to try this “pasta and cream sauce” recipe. Spaghetti squash, coconut, cauliflower, extra-virgin olive oil, broccoli, and mushrooms are all known to have anti-inflammatory properties. They contain antioxidants to help fight inflammation, and spaghetti squash also contains omega 3’s and 6’s which can help reduce inflammation. Additionally, this dish is free of dairy, gluten, grains, legumes, nightshades (controversial – I know), and it is vegan! If you are in the initial phases of an autoimmune protocol diet, the ingredients in this recipe should be compliant. However, please do your own due diligence and double-check that the ingredients meet your personal needs.
Using spaghetti squash instead of brown rice or lentil pasta is what makes this dish grain and legume-free. However, the spaghetti squash can be substituted for any pasta you prefer. You may also substitute the mix-ins if broccoli and mushrooms are not your favourites. The recipe calls for frozen riced cauliflower. I used a brand called Boulder Canyon which has no additives, or seasonings. I highly suggest you use the same brand or a similar single-ingredient option. Of course, if you prefer, you may grate and steam fresh cauliflower. I hope you enjoy this recipe and can see how versatile it is, especially the sauce! It can be used as a pizza sauce, soup base, pasta sauce, fondue style sauce, or even modified to serve as a side dish instead of mashed potatoes (reducing the blending time and cutting the coconut cream in half will give you a thicker consistency). Enjoy!
Time: 50 minutes (for prep and cooking)
Yields: About 8-10 servings (4 cups of sauce and 8-10 cups of noodles)
My name is Catina Morrison and I’m a Registered Nurse, Chronic Illness Coach and Founder and CEO of Nurse Loves Essentials LLC. After more than two decades of symptoms, I was finally diagnosed with rheumatoid arthritis, fibromyalgia and endometriosis in my 30s. My journey taught me the importance of learning to maintain the proper mindset, advocate for my own health and implement natural and holistic methods, such as anti-inflammatory nutrition. My experiences with the healthcare system fueled my passion for assisting women with autoimmune diseases to reach their best quality of life through wellness mindset, self-advocacy and implementing natural and holistic methods consistently. I use my platform to educate and inspire others with autoimmune diseases and chronic illnesses to thrive and not just survive as they learn to overcome the challenges of their health condition.
One of my favourite recipes is my air fryer salmon paired with cauliflower “fried rice” and garlic and herb sautéed spinach. It’s filled with amazing anti-inflammatory ingredients. It starts with a selection of a lean protein, wild-caught salmon, full of omega-3 fatty acids that can not only reduce inflammation but also ease joint pain. Then, the pairing of gluten-free cauliflower rice and sauteed garlic and herb spinach creates a meal filled with antioxidants that are known to contribute to reducing inflammation. I season the dish to taste with low sodium to no-sodium seasonings, and my favourite saying is “if you don’t see the seasoning, it’s not seasoned.” My meal selection and recommendations are not only centred around anti-inflammation but are also flavorful, bursting with a combination of healthy oils, seasonings, herbs and spice that make each bite delectable.
Garlic & herb green spinach
Cauliflower fried rice
Garlic & Herb Sauteed Spinach:
Cauliflower “Fried Rice”:
Thank you for reading our article! We hope that our list of recipes has sparked creativity and inspired you to plan some healthy and delicious meals. If you’re in the mood for exploring even more recipes, head to our articles page and choose the ‘Nutrition’ category for tips and ideas.