As you ramp up your exercise plan for the warm months, you’ll want to match your physical efforts with good nutrition. Here are six amazing recipes with ingredients that not only taste amazing, but promote healthy joints all summer long.
Whole Wheat Apple Muffins
Apples are packed with inflammation fighting antioxidants and a natural antihistamine. A muffin made with wholesome whole wheat flour, sweetened with maple syrup, and stuffed full of diced and grated apples can be a terrific start to any day. Add a smear of sugar free peanut butter for a protein kick.
Kale & Broccoli Slaw
Both kale and broccoli contain a compound known as sulforaphane, which research has shown may help protect joints from damage. These green veggies can also help your digestive system – important when you’re carb loading in advance of heavy workouts. A spring salad slaw with plenty of both ingredients can be a great side dish.
Iced Sweet Ginger Tea
Ginger can help reduce inflammation and reduce related pain. This sweet iced ginger tea also contains honey, which is high in antioxidants and a terrific natural sweetener. Try adding mint leaves and lemon juice for even more of a kick.
Fruity Granola Bars
Apricots, cherries and chia seeds all contain magnesium, which is important for muscle, bone, and joint health. Chia also have the highest level of omega-3 fats of all seeds, and are high in calcium. These granola bars are perfect for taking on the go to provide a lunchtime boost or serve as a recovery food for after workouts. Oh, and they’re vegan!
Berry Yogurt Ice Pops
Looking to beat the heat with a healthy treat? These frozen pops are made with plenty of healthy berries and healthy yogurt to help strengthen bones and joints and reduce inflammation. Bananas add potassium to help prevent cramping when working out.
Amaranth & Cannellini Bean Soup
Amaranth is the ideal grain substitute, and contains the peptide lunasin, which is yet another anti-inflammatory that could help with swollen joints. Cannellini beans purred to smoothness make this soup hearty, rich, and smooth. Serve just warm for a healthy protein based dinner.
Adding one or more of these recipes to your spring and summer menu can help you maintain joint health all summer long. Before making any big changes to your diet, talk to your doctor. You can contact Strasburger Orthopaedics for an appointment.