Arthritis.Recipes

These recipes are packed with great taste, and the good nutrition that helps
limit the joint swelling of arthritis, keeps bones strong, and promotes overall
health! Some dishes are super easy, and others take a little bit more
preparation. But all provide delicious, balanced meals.



Breakfast



Pumpkin Pie Smoothie

Enjoy with a whole grain English muffin

1/2 cup canned pumpkin

1/2 cup milk

Pinch cinnamon

2 teaspoons sugar or artificial sweetener to taste



Combine all ingredients in a blender or food processor. Whip on high speed for 2
to 3 minutes, or until frothy. Serve immediately. Makes about 1 1/2 cups.



Peanut Butter Banana Smoothie

Pair this one up with a whole-grain English muffin, too

3/4 cup plain yogurt

1 medium banana

2 tablespoons peanut butter

2 ice cubes



Combine all ingredients in a blender or food processor. Whip on high speed for 2
to 3 minutes or until frothy. Serve immediately. Makes about 1 1/2 cups.



Berry Fluffy Pancakes

Serve with a glass of orange juice fortified with calcium and vitamin D

1 cup plain nonfat or low-fat yogurt

1 large egg

1 cup pancake mix

1 cup fresh blueberries or raspberries



In a bowl, combine yogurt and egg. Mix well. Add pancake mix and blend just to
combine. Lightly oil or spray a nonstick pan or griddle. Ladle out 2 tablespoons
batter for each pancake. Drop a few berries onto pancake. When edges are firm,
turn pancakes and cook 1 minute more. Serve immediately. This will give you 3
pancakes, but you can make extra and freeze.



Jazz-y Oatmeal

Prepare a packet or two of regular instant oatmeal in the microwave according to
directions, with milk or soy beverage. After cooking, stir in 1/2 cup applesauce
and 1/4 cup raisins (more if using 2 packets) and pinch of cinnamon, if desired.



Confetti Cottage Cheese

Add 1/4 cup dried pre-chopped apricots; 2 tablespoons chopped walnuts; and 1
tablespoon ground flaxseed to 1 cup low-fat cottage cheese. Serve on top of a
toasted Heart Healthy Cinnamon Raisin bagel from Sara Lee. One bagel supplies 48
grams of whole grain, the minimum amount experts recommend you get each day.



Waffle Sandwich

Toast two high-fiber waffles, such as Kashi Go Lean Original Whole Grain. Spread
each waffle with 1 tablespoon peanut butter or almond butter to make a sandwich.
Have with a glass of low-fat milk and fruit.



Lunch



Easy English Muffin or Pita Pizzas

Top each half of a whole-grain English muffin or a small whole-wheat pita round
with 1/4 cup marinara sauce and 1/4 cup grated cheese. Broil in a toaster oven
or in the regular oven for about 5 minutes, or until the cheese melts. Cool
before eating. Serve with a glass of orange juice fortified with calcium and
vitamin D.



Soup du Jour

Add an equal amount of cooked small whole grain pasta, such as DaVinci's whole
wheat elbows or leftover brown rice to a can of lentil or split pea soup (reserve
half for another meal). Serve with fruit and a glass of milk or 8 ounces low-fat
yogurt.



Scrambled Egg and Salsa Sandwich

Scramble one or two eggs. Fill each half of a small whole-wheat pita pocket with
the cooked egg. Top with mild salsa or ketchup and 1/4 cup grated cheddar cheese.
Enjoy with fruit or baby carrots and a glass of low-fat milk.



A Better Burger

Microwave a Perdue Frozen Seasoned Chicken Burger to have on a whole grain bun.
Or go vegetarian with Boca Burger's All American Meatless Burger. Pair with baby
carrots or presliced celery sticks and a glass of low-fat milk.



Dinner



No-Cook Roast Chicken Dinner

Purchase one or two (depending on how many are eating) roasted chickens from the
supermarket. Pick up pre-cut salad greens and a package of grape tomatoes. Add
chopped fresh, frozen, or low-sodium canned vegetables to your cart. Serve with
whole grain bread from the bakery. (Use leftover chicken the next day with
whole-wheat bread or sandwich wraps for lunch!)



Go With Grains

Add leftover chopped chicken, turkey, or beef, and cooked vegetables to tabouleh
mix from Fantastic Foods or Near East. Near East also makes Whole Grain Blends
that go well with meat and vegetables. Serve the combo over salad greens.



Simple Skillet Salmon for Two

Combine 1/2 cup orange juice, 2 tablespoons reduced-sodium teriyaki sauce, 1
tablespoon honey, and 1/2 teaspoon ground ginger in a small bowl. Transfer to
skillet and bring to low boil. Add 1 pound of salmon fillet, skin side up. Cover
and cook over low to medium heat until fish is flaky in the center. Serve over
cooked chopped frozen spinach and enjoy with couscous.



Diner Dinner

Prepare a 2-egg omelet with leftover or frozen chopped green vegetables and 1/4
cup feta or cheddar cheese. Enjoy with whole grain toast and fruit.



Spaghetti Supper

Start with store-bought meatballs and a jar of tomato sauce. Or, in place of
meatballs, add canned, drained chickpeas or browned 100% ground turkey breast to
spaghetti sauce for protein. Toss with frozen chopped veggies for fiber,
vitamins, and minerals.



Pizza Party

Order a thin crust vegetable pizza. Have with it canned or frozen fruit, and a
salad prepared from pre-washed greens, with grape tomatoes and grated carrots.