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What you eat, and don’t eat, can actually help ease arthritis.

Like a lot of chronic health conditions, eating healthy can go a long way in terms of managing your symptoms. And for one of the most common inflammatory conditions like arthritis, choosing your food carefully can help alleviate the stiffness of joints and constant pain.

That said, take a look at some of our favorite recipes below.

Red Onion and Capers Breakfast Omelet

Red onions and capers are known for being great sources of the “superfood” quercetin, a bioflavonoid known for its anti-inflammatory properties and being a great antioxidant.

1 small red onion, finely chopped

1 ½ tbsp. capers, roughly chopped

2 tbps extra virgin olive oil

¼ tsp rosemary

4 large eggs

  1. Beat eggs water and salt together.
  2. Mix in onions and capers.
  3. Coat a frying pan lightly with olive oil.
  4. Pour egg mixture and cook until lightly set.
  5. Turn omelet over once and serve.

Quick Lunch: Stir-Fried Asparagus with Quinoa Noodles

Asparagus is a vegetable known for relieving rheumatoid arthritis, thanks for its high concentration of glutathione—a great antioxidant. Recent studies also note that quinoa could also help with treating inflammation.

2 bundles of asparagus, trimmed and cut into bite-sized pieces

1 tbsp olive oil

3 tsps of minced ginger

1 tbsp of garlic

1 tbsp soy sauce

½ tbsp sugar

3 ½ tbsp of vegetable stock

1 12 oz pack of dried quinoa noodles—cook according to instructions

  1. Heat oil in a deep frying pan—add ginger and garlic. Stir-fry until fragrant.
  2. Add asparagus and toss around for a minute.
  3. Add all remaining ingredients and let it simmer until asparagus is tender.
  4. Add noodles and toss with ingredients and serve.

Easy-Bake Lemon Herb Chicken for Dinner

When your body fails to flush out uric acid properly, it ends up in the joints, which cause arthritis and rheumatic pain. Lemon is highly effective against uric acid and inflammation. In addition, herbs, like the one used in this recipe also have very high concentrations of antioxidants.

4 boneless chicken breast, butterflied and skinned

2 tsps extra virgin olive oil

1 tsp salt-free lemon pepper seasoning

3 lemons

1 bunch fresh rosemary sprigs

1 tbsp garlic, crushed

  1. Preheat oven to 375 degrees.
  2. Brush both sides of the chicken with olive oil.
  3. Rub chicken with garlic and lemon pepper on both sides.
  4. Squeeze 2 lemons over the meat.
  5. Arrange chicken pieces on a baking dish and place a sprig of rosemary on top of each.
  6. Cut the remaining lemon into thin slices and arrange on top of the chicken.
  7. Place in the preheated oven for 20-25 minutes or until chicken is no longer pink and is cooked through.

Feel free to adjust the seasonings as you see fit. Just be careful about adding too much salt as too much sodium can worsen inflammation. Instead try tweaking flavors using arthritis-safe herbs and spices like ginger, parsley, rosemary, or turmeric.

If you know of any more arthritis-friendly recipes, please feel free to tell us all about it and leave us a message below.

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