21-DAY ARTHRITIS DIET PLAN:

MOUTHWATERING RECIPES TO REDUCE JOINT PAIN AND

RELIEVE ARTHRITIS
Table of Contents
BOOK DESCRIPTION
INTRODUCTION
CHAPTER 1: WHAT IS ARTHRITIS
WHAT ARE THE TYPES OF ARTHRITIS?
Back Pain
Soft Tissue Musculoskeletal Pain
Connective Tissue Disease
Infectious Arthritis
Inflammatory Arthritis
Degenerative Arthritis
Dominant Types of Arthritis
THE ROOT CAUSE
BODILY CONDITIONS RELATED TO ARTHRITIS
NATURAL TREATMENTS FOR ARTHRITIS
CHAPTER 2: THE SYMPTOMS OF ARTHRITIS AND ITS COMPLICATIONS
FOODS TO AVOID
WHAT AN ARTHRITIS DIET SHOULD DO FOR YOU
Help Curb Inflammation
Protect Against Autoimmune Diseases
Help You Manage or Lose Weight and Reduce the Strain on Your Joints.
SUBSTANCES THAT RELIEVE ARTHRITIS AND REDUCE INFLAMMATION
Omega-3 Fatty Acids
Vitamins that Fight Inflammation
Vitamin C
CHAPTER 3: FOODS THAT RELIEVE ARTHRITIS
FATTY FISH
HOW FATTY FISH REDUCE INFLAMMATION
WALNUTS
WHOLE GRAINS
AVOCADO OIL
GRAPESEED OIL
OLIVE OIL
SAFFLOWER OIL
COCONUT OIL
TURMERIC
CAPSICUM/CAYENNE PEPPER
TEA
CHAPTER 4: BREAKFAST
TOASTED EGG ROLLS
BASIC BREAKFAST PORRIDGE
OATMEAL PANCAKES
 BREAKFAST OATS WITH SUNSHINE OIL AND ALMONDS
SWEET POTATO FRITTATA
BREAKFAST SPICED OMELETTE
APPLE, AVOCADO, AND CARROT SALAD WITH CURRY VINAIGRETTE
BAGUETTE STUFFED WITH CHICKEN SALAD
BROCCOLI ON APPLE CIDER VINEGAR AND MAPLE SYRUP
GLUTEN-FREE ROLLS STUFFED WITH VEGETABLE SALAD
CHAPTER 5: LUNCH
SPINACH AND GRAPE TOMATOES SALAD
YANG CHOW VEGGIE RICE
BRAISED LAMB
LAMB KEBABS
SPINACH TOFU SCRAMBLE
TURKEY SAUSAGE
TAQUITOS MADE WITH MUSHROOM
BELL PEPPER WITH MUSHROOM
BAKED PINEAPPLE WITH RICE AND VEGGIES
VEGETABLE RELISH
QUINOA-STUFFED BELL PEPPERS
MUNG BEANS AND TOMATO LETTUCE WRAPS
CHICKEN IN MUSHROOM SAUCE
BROCCOLI MATCHSTICKS
LAMB STEAK WITH VEGGIES
SPANISH CHICKEN STYLE
LOADED VEGETABLE SOUP
COUNTRY CABBAGE SOUP
BUTTERNUT PUMPKIN AND SPINACH SALAD
SPICED ORIENTAL GREENS
SAUTÉED BABY ZUCCHINI
CHAPTER 6: DINNER
GRILLED CATFISH FILLETS WITH TOMATO SALAD
BAKED BRUSSELS SPROUTS
STIR-FRY MIXED VEGGIES
SALMON AND DILL SPREAD
FRIED VEGETABLE MIXTURE
PASTA SALAD
SALAD MADE WITH MUSHROOM
CREAM OF RYE
SOUP MADE FROM MUSHROOM VEGETABLE
SALAD DRESSING WITH CREAM
CAULIFLOWER CASSEROLE
SWEET CORN AND CHIPOTLE CHOWDER
TUNA AND MANGO SALAD
TOMATO SALAD SANDWICH
SIMPLE SPINACH AND KALE SALAD
FRESH AVOCADO SALAD
 BROCCOLI STEM NOODLES WITH ARTICHOKE PESTO
ARTICHOKE PESTO SAUCE
CHICKEN WITH VEGETABLE RICE
GREEN CURRY CHICKEN PIE
CHAPTER 7: DESSERT AND SNACKS
BLUEBERRIES IN CREAM CHEESE FLAPJACKS
GRANOLA FRUITS AND NUTS
RED BERRIES SMOOTHIE
VEGETABLE POWER JUICE
LIME WATER INFUSED WITH STRAWBERRIES AND GRAPES
POWER CARROT JUICE
TROPICAL INFUSION
PEACH, PINEAPPLE, AND MANGO SMOOTHIE
CHERRY RIPE BITES
BLUEBERRY LEMON MUFFINS
STRAWBERRY AND FLAXSEED SHAKE
SHAVED FRUITS AND VEGETABLES INFUSION
POWER BERRIES JUICE
ALMOND JELLY FRUIT SALAD
SOY BERRIES PARFAIT
CRANBERRY FLAX BALLS
CONCLUSION
Book Description
This book discusses various foods that can help you overcome the pain of
arthritis and deal with general inflammation. It includes information designed
to help you make an informed decision as you work toward implementing an
“arthritis diet”. We have provided a comprehensive list of foods that will help
to reduce inflammation in your body, as well as some foods that are known to
cause inflammation and should possibly be avoided. The foods discussed
here are grouped according to their type (fruits/vegetables, oils, etc.), and
each food section explains not only how a particular item manages arthritis
and/or reduces inflammation, but also what the health benefits are and how
you can incorporate that particular food or food group into your diet, with the
goal being to help you design a diet plan that will reduce inflammation and
help you to feel better. We are confident that once you are finished with this
book, you’ll be on your way to creating an “arthritis diet” that will
significantly reduce your pain and improve your quality of life.
Following the guidelines and recipes in this book, you will experience less
pain and inflammation, less fatigue and more energy, improved mental health
(less anxiety and depression), and a better overall quality of life. You have
the power to take action to help heal your RA symptoms. Changing your diet
requires work, but it is an exciting journey, not a hardship. There are foods
you should avoid but also plenty of new foods to fill your plate. Challenges
will arise, but that is how we learn and grow. Remember, no one is perfect.
Stay positive and enjoy the ride. You are about to embark on a life-changing
journey.
This book will show you:

What is Arthritis
What are the Types of Arthritis?
The Root Cause
Natural Treatments for Arthritis
The Symptoms of Arthritis and its Complications
Foods to avoid
 What an Arthritis Diet Should Do for You
Help Curb Inflammation
Protect Against Autoimmune Diseases
Help You Manage or Lose Weight and Reduce the Strain on Your
Joints.
Foods that relieve arthritis
Breakfast
Lunch
Dinner
Dessert and snacks
Click the “BUY NOW BUTTON”
Remember…there is no substitute for living a full, healthy life centered on
being with your loved ones and enjoying the beautiful planet that we live on.
By changing your diet, you are taking the first step toward a new, more
fulfilling life…one in which you feel better about yourself and your choices.
Introduction
Begin making small changes in your diet and lifestyle and work your way up
to a more healthy and balanced way of living. Incorporating even one change
a week can help you change your habits and make new ones, and in just a
short time you’ll be feeling better…both physically and emotionally.
You need to take is to create an “arthritis diet” for yourself based on the facts
presented to you in this book, and the research that you have conducted on
your own. We have provided suggestions here for foods that can be
incorporated into your diet to help heal your inflammation and arthritis pain,
however the real task is up to you. Consider your likes and dislikes and talk
with your primary care physician or nutritionist to help create an eating plan
that will get you back on the road to good health. When your diet is made up
of your own choices, rather than dictated by someone else, you have a better
chance of meeting your goals.
Changing how and what you eat is not easy, so don’t feel angry or frustrated
if you find yourself succumbing to your old habits in the beginning.
Whenever you feel like sticking to your new diet plan is an impossible task,
recall the reasons for your decision to eat healthy, and picture yourself feeling
better and enjoying life to its fullest. As with any diet plan, please make sure
you discuss your concerns and choices with your physician, to ensure that
you are making the best possible decisions for your health issues.

Chapter 1: What is Arthritis

Arthritis is a disease that affects millions of people throughout the world. It is
more prevalent among adults of ages 60-70 years, although, in some cases,
children and young adults also experience this disease.
Arthritis is known as rheumatoid diseases that attack the joints. This disease
causes different symptoms and affects a man’s ability to carry out his daily
activities.
Many functions performed by the body are hindered because of the pain
caused by this disease. Also, due to the pains it generates, it subsequently
results in poor mental health.
There are different types of arthritis in which the most common type is
osteoarthritis.
What are the Types of Arthritis?
Arthritis consists of different categories which are later divided into different
types. The categories are:
Back Pain
Pains that affect the joints, nerves, bones, and muscles are known as back
pain. Many other body organs also experience this pain.
Pains that affect the back may occur as a result of osteoporosis. Also, some
could be as a result of the effect of osteoarthritis. Many back pains that occur
in the spine is referred to as spondylitis.
This is one of the pains most individuals complain about. Many of this pain
might not be as a result of arthritis but some are caused by this disease.
Soft Tissue Musculoskeletal Pain
Pains that occur as a result of injury either via sport or accident could be
regarded as soft tissue musculoskeletal pain. This disease is experienced in
the bones, tissues, and joints.
Connective Tissue Disease
There are different types of connective tissue diseases. These are:

Systemic sclerosis.
Lupus.
Dermatomyositis.
Joint Inflammation and pains in the body occur as a result of connective
tissue disease. Some tissues in the body organs such as kidneys, skin,
muscles, and lungs could experience this inflammation.
Some tissues such as the cartilage, tendons, and ligaments are joined together
or separated with the help of connective tissues.
Infectious Arthritis
Infections such as bacteria, fungi, and viruses that invade the bones or joints
could lead to inflammations in these body regions.
Some infections that affect bone marrows are also regarded as infectious
arthritis. This infection causes severe pain in the body and could result in
deformity.
Inflammatory Arthritis
There are different types of inflammatory arthritis. These are:

Ankylosing spondylitis.
Rheumatoid arthritis.
Reactive arthritis.
Arthritis associated with colitis.
In this type of arthritis, the joints are affected by the immune system and
cause the joints to become inflamed.
Degenerative Arthritis
This category of arthritis affects about eight million individuals in the U.K.
This type of arthritis is mostly called osteoarthritis.
The cartilage which surrounds the bones is affected by this type of arthritis.
The cartilage, in this case, becomes very thin and rough. This infection
hinders the cartilage from moving smoothly.
There are some other types of arthritis that usually affect people of all ages.
Dominant Types of Arthritis
Gout
Gout is an inflammatory condition and it is one of the major prevalent types
of arthritis.
Gout is arthritis caused by the deposition of uric acid crystals. Uric acid is a
constituent of urine and metabolic breakdown products of purine nucleotide.
The uric acid is a weak acid that easily saturates as deprotonated urate anion
which reacts with sodium ions to form monosodium urate.
The crystallization of monosodium urate placed in synovial fluid and tissues
create a severe inflammatory reaction that is responsible for erythema, severe
pain, and edema.
When there is an increased concentration of urate in the blood tissues
responsible for the formation of monosodium urate crystals that are
microscopically needle-like in shape which eventually deposited within the
joints, connective tissues result in inflammation in the body.
Osteoarthritis
Osteoarthritis is known as degenerative arthritis which is a constant condition
that affects the joint. Osteoarthritis does not only attack the joint, but it also
affects the knees, hips, lower back and neck, small joints (phalanges) of the
palms, big toe and the bases of the thumb.
Cartilages that always cover the surface of all bones provide a smooth gliding
surface for the easy movement of the bones.
When there is a problem or breakdown in the cartilage, there is a result of
dislocation, pain, and swelling in the joints and bones.
The advanced state of osteoarthritis may result in bones damage and develop
a state referred to spurs. Bits of bone or cartilage may probably remove and
move within the joint.
When the problem of this disease continues for years, cytokines of a protein
product and enzymes cause more damage to the cartilage. Cartilage becomes
worn-out, bone moves over each other and causing chronic pain at the
extreme stage of osteoarthritis.
The Root Cause
Arthritis is becoming the most widespread disease all over the world.
Surprisingly, those who are suffering from arthritis is not narrowed to
middle-aged and elderly people alone. Even children and young adults could
also suffer from this condition.
Arthritis is basically an inflammation in the joints due mainly of high uric
acid. When this acid is deposited in the muscles, the effect is called muscular
arthritis. Just so you know, arthritis and rheumatism are both painful
conditions, and if left untreated could get worse, leaving the patient with
excruciating pain every moment.
When the acids collect between joints, you could just imagine the pain like
being brutally stabbed. That is how painful it is. There are times when the
joints get locked resulting to stiffness until there will be little to no movement
at all.
Every joint in the body is said to be covered by a membrane secreting an oily
substance enabling the joints to move freely. This is called the synovial fluid.
However, when acid deposits form in between the joints, the synovial fluid
wears out mainly due to the continuous movement on those hard surfaces.
When this happens, arthritis cannot be reversed. This is why it is often
reiterated that having the right diet and treatment can help dissolve the acid
deposits in the body that would help prevent arthritis from ever occurring.
While the modern world would pump patients with drugs to cure the
condition, natural practitioners believed that having arthritis is mainly due to
faulty diet.
Bodily Conditions Related to Arthritis
Did you know that arthritis can be connected to other conditions such as
kidney stones, cataract, gall stones, hernia, and a host of other ailments all
directly related to an unhealthy diet?
Some of the food that leave a residue of toxic acids in the body are white
bread, refined sugar, pork, and beef. Even cooking methods have destroyed
alkaline mineral salts that is important in the neutralization of said acids. And
when the acid is deposited in the joints, bones, and muscles, you are faced
with a condition that could be the basis of many other major diseases.
How do you know if your body is starting to show signs of arthritis? If you
are experiencing headaches, pain in the joints and muscles, cramps, pins and
needles then you are a candidate for arthritis. The spine is often the sight of
this condition as every area of the body is controlled by the nerves that run
down the spinal column.
To give you an idea of the other areas of the body that are affected by the
deposits of acid, give a careful look at the following:
Acid deposits in the cervical vertebrae may affect:
The blood supply to the head
The brain
Inner ear
Pituitary gland
Bones of the face
Sympathetic nervous system
The neck glands
Neck muscles
Tonsils shoulders
Thyroid gland
Pharynx
Bursae in the shoulders and elbows
The eyes or the optic nerves
Auditory nerve
Mouth
Vocal cords
Sinuses
Auditory nerve
Tongue, teeth, and nose
Acid deposits in the lumbar vertebrae may affect:
The 5 lumbar vertebrae found in the spinal column. Unfortunately, this is also
the area that is most commonly affected by arthritis.
Some of the common complaints include backache, frequent or urination, and
sciatica.
If you are suffering from arthritis in the lumbar region of the spine, this
condition can give rise to the following:
Appendicitis
Acidosis
Bladder problems
Cramps
Constipation
Colitis
Diarrhea
Difficulty in breathing
Impotency
Varicose veins
Acid deposits in the dorsal vertebrae may affect:
The 12 dorsal vertebrae in the spinal column. This is a bit dangerous because
misalignment may cause chest pains and heart conditions. Other at-risk parts
include the lungs, coverings of the heart, bronchial tubes, and coronary
arteries among others.
The gall bladder can also get affected resulting to jaundice and gallstones.
This may also cause conditions such as low blood pressure and anemia.
Other parts of the body that are dependent on the dorsal vertebrae’s proper
alignment are:
Diaphragm
Kidneys
Small intestines
Fallopian tubes
Uretha
Adrenals
You have seen the long list of affected organs in the body and bodily
complaints that arthritis of the spine can set up in the body. But of course, the
spine is not the only part of the body that can get affected by this condition.
Some of the common body parts include the hands, feet, shoulders, and
knees. In fact, every joint of the body is likely to be under attack by this
condition.
Natural Treatments for Arthritis
It is established that arthritis is mainly caused by a build-up of acids in the
body usually derived from unhealthy eating and drinking habits. By
recognizing this and treating the condition accordingly, you will eventually
yield good, positive results.
In order to relieve and possibly cure a patient suffering from arthritis, the
following must be done:
First, the patient should be willing to adopt a kind of treatment that will help
eliminate toxic acids from the body.
Second, the sufferer must adhere to an acid-free diet in order to cure and stop
further consumption of acid in the body.
Finally, the patient must work hard to restore all the nutrients deemed
important in burning acids in the body.
Now, in the process of removing toxic acids, the following natural procedures
can be done.
1. Combine one teaspoon of honey and one teaspoon of apple cider vinegar
with hot water. Stir well. Take these 3 times a day.
So why is apple cider vinegar so effective, really? Because it helps regulate
the body’s metabolic process through the quantities of minerals that contain
it. Apple cider vinegar is made from mature old apples with a powerful
combination of acetic acid, minerals, and organic matter. This has the power
to dissolve acid deposits passing out naturally through the kidneys. When the
apple cider vinegar fills the bloodstream, it gets directly between the joints
and dissolves harmful uric acid deposits and eventually passing them away.
Some of the wonders of apple cider vinegar to the body include:
- Weight loss. This is because the cider vinegar is a natural diuretic acting to
some extent, as a slimming agent.
- A known blood normalizer. If a person’s blood pressure is too high, the
cider vinegar will help to lower it down. Likewise, if it is too low, it will help
raise it.
- It encourages the body to make effective use of the calcium from food. The
body is said to be lack of calcium when there is brittleness in the nails, dull
hair, and frequent cramps, pins and needles. The cider vinegar can all correct
these conditions.
2. Honey – there are two kinds of sugar present in honey – fructose and
glucose. These two are considered good sugars as they are pre-digested and
can immediately be used by the body as energy source. What is the difference
between other sugars? An ordinary sugar takes longer time to be used due to
the delay while in the process of digestion.
Some of the natural vitamins and minerals contained in honey include:
- Calcium
- Protein
- Iron
- Magnesium
- Chlorine
- Potassium
- Sulfur
- Sodium
- Phosphorous
- Manganese
- Dextrin
Darker honey is said to contain more honey weigh against the light-colored
ones. B complex vitamins are also found in honey, same as Vitamin C. Sadly,
the body cannot store vitamin C, so there is a need to keep a daily supply of
it. It is hard to know how much vitamin C one gets from the food you
consume. For example, a freshly squeezed lemon left in the refrigerator for
days will eventually lose significant amounts of vitamin C content, defeating
the purpose of getting enough of the said nutrient. And so, what better source
than natural pure honey.
3. Take Epsom salt baths 3 times a week.
It is said that the best way to eliminate acids from the body is through the
skin. The use of Epsom salts is one good way to relax the joints and muscles
after a long tiring day. All you have to do is dissolve 3 teaspoons of Epsom
salt in hot water. You may choose to add more and keep the water hot for as
long as you can bear it. However, take note that if you have high blood
pressure or heart problems, hot water is not recommended.
Do not add oils, bath cubes, or soap as these will minimize the effects of
Epsom salt because of the products’ alkalinity. Take the Epsom bath for 10
minutes, damp yourself dry, and cover yourself with warm towel. It is
important that you get straight to bed to keep the pores open all night. As
much as possible, cover yourself with a blanket so as to encourage acid
elimination through sweating.
Word of caution: On no account should the body be exposed to cold
temperature after taking the Epsom salt bath. Why? This could lead to muscle
and nerves tension that will cause more pain to the arthritic.
Now, if a bath is not possible, you can just at least bathe the hands and feet.
This can be done three times daily. Soak your hands and feet in a cupful of
Epsom salt for 10 minutes. Exercise the joints while doing so. You will
notice how quickly the movement is regained in locked joints.
4. Take one teaspoon of black molasses 3 times a day
So what is the right dosage? One teaspoon of molasses dissolved in four
ounces of water is just right. Molasses can be taken on toast or on porridge.
The benefits of molasses? It is an excellent internal and external healer,
blood-cleanser, rich source of iron, and relieves depression as it is also a good
source of B vitamins. It is rich in magnesium, copper, phosphoric acid, and
potassium.
Did you know that high blood pressure and heart ailments respond well to
molasses treatment? Molasses proves valuable in these cases as the salt
containing it re-establishes muscle tone.
5. Exercise your joints and muscles on a regular basis. Stretching, walking,
and running are your go-to activities.
It is important that you take plenty of regular exercise if you have the chance
because it is considered as one of the best forms of relaxation. Therefore,
always make time for exercise no matter how busy your schedule is.
6. Take multivitamins to help burn up acids in the body and replace lost
nutrition.
- Ask your health care provider for a multivitamin and mineral tablet.
- If you often suffer from cramps pins and needles all the time, it is best to
have calcium in tablet form.
- There must also be vitamin B complex as this helps soothe tired nerves.
- Vitamin C supplement is also important.
Chapter 2: The Symptoms of Arthritis and its
Complications
Both men and women with arthritis tend to notice intense joint pain.
Sometimes the manifestation of pain has a sharp outbreak, then calms down
and even alternate with a period of no symptoms.
The symptom that characterizes arthritis most is joint inflammation, which
can cause a mild to severe inability to mobilize the joints.
Mild to intense pain may be felt in one or more joints: neck, shoulders,
elbows, wrists, fingers, back, hips, knees or ankles. Usually the pain is
accompanied with stiffness, which is more intense when you wake up after
several hours of rest.
Therefore, it is advisable to take a shower or hot bath in the morning and do
some exercises with gentle movements, to move the joints.
Another symptom of arthritis is localized heat around the affected joint, as if
the temperature in that area exceeds the normal human body temperature.
This joint usually appears red and very sensitive to any stimulus.
Also, arthritis can lead to febrile episodes, especially if it is septic or
infectious arthritis. Also, the person affected by arthritis can lose weight
without intending to. Or you may notice an intense skin rash.
The doctor can diagnose arthritis by observing the affected area and listening
to the description of the symptoms. The corroboration of diagnosis is usually
made with a laboratory analysis of blood and radiography of the affected
area.
A laboratory analysis of the synovial fluid can also be performed. If oral or
injectable medications are prescribed to reduce inflammation and relieve
pain, it is very possible that in the short term the symptoms of arthritis will
lead to symptoms of other diseases caused by the adverse effects of these
medications.
Foods to avoid
Rheumatoid arthritis or RA is an inflammatory disease. What you eat affects
how extreme or how often your flare ups will be. To avoid this, you may
want to consider removing these foods that are deemed to cause flare ups:
Fried food – Deep-fried food such as potato chips, French fries, calamari, and
even onion rings are high in food additives, trans fat, saturated fat, and
sodium. All of which we could do with avoiding.
Trans Fats – this causes systemic inflammation and are mostly be found in
processed snacks, frozen products, fast food, donuts, fried products, crackers,
stick margarines, and cookies.
Saturated Fats – Some of the foods that trigger inflammation and worsen
arthritis include pizza, red meat, pasta, full-fat dairy products, and sweet
desserts.
Refined sugar – Did you know that the body’s response to sugar intake is an
increase in the production of stress hormones and insulin? These can greatly
contribute to inflammation. So instead, try replacing them with complex
carbohydrates such as whole grain bread, fruits, and vegetables. Eating fruit
will not only help you manage your inflammation, but also help you control
your sweet tooth.
Processed food – Fast food packaged meals are examples of overly processed
food. These are loaded with food additives, sugar, unhealthy oils, and
artificial flavors. Avoid calling for a fast food delivery or stopping at a drive
thru, make it a habit to plan your meals for the week and have go-to snacks
for when you’re in a rush.
Sugar – processed ones found in sodas, chocolates, pastries, and even fruit
juices can trigger the release of an inflammatory called cytokines. These are a
large group of signaling molecules that are secreted by specific cells of the
immune system and regulate inflammation, immunity, and hematopoiesis.
Salt – Too much salt can encourage inflammation. Processed foods are
generally high in sodium. Those with lingering inflammatory conditions can
benefit from a low sodium diet, preferably less than a teaspoon of salt or
1,500 mg a day.
Margarine – Trans fats found in margarine are considered a harmful
ingredient and promote inflammation. Baked goods like biscuits, pies, and
buns contain margarines and hydrogenated oils that are bad for people with
rheumatoid arthritis.
Pork – arachidonic acid contained in red meat like pork are considered pro-
inflammatory. Apart from this, processed pork products such as hotdogs,
sausages, and bacon have added nitrates meant for color preservation that are
found to also increase the risk of diabetes and heart diseases.
Beef – Fats from animals are mainly saturated fat. High-fat beef is linked to
inflammation and has the possibility of altering the gut bacteria, which
mainly causes immune response thereby stimulating inflammation.
White grain products – Some examples include pasta and breads that are
made from refined grains. These quickly break down and convert into sugar,
causing inflammation. Go for whole grains instead since they take longer to
break down in the body.
Alcohol – excessive consumption can cause inflammation and weakens the
proper function of the liver.
What an Arthritis Diet Should Do for You
Although the focus of this book is on foods that can address arthritis and joint
inflammation, it would do you well to know what to look for when
considering whether or not to include a particular food or food group in your
diet. Ultimately, your aim is to have an “Arthritis diet” that helps you to
focus on your whole body, rather than just one specific area. Ideally, your
food choices should be able to:
Help Curb Inflammation
Arthritis is characterized by inflammation, which is the body’s attempt to
protect itself. Harmful stimuli, including an injury, pathogen, damaged cells
or irritants can all cause inflammation. Acute inflammation is an indication
that the body is trying to heal itself. Eating foods that relieve the
inflammation in your body will help expedite the healing process. It is
important to note that the presence of inflammation does not automatically
mean that there is an infection in the body. Infection is caused by bacteria, a
virus or fungus, and inflammation is simply and indication that the body is
aware of the problem and is trying to fight it.
Inflammation is not always bad, and it is important to distinguish between the
two types of inflammation that may be present in the body.
Acute inflammation comes on suddenly and is the result of an illness or
injury to the body. It may be present for a few hours, days or weeks; however
it is usually not a permanent condition.
Chronic inflammation is a long-term condition that can result from not
treating acute inflammation, as an autoimmune response to otherwise healthy
tissue, or as the result of an irritant that persists over a period of time.
Protect Against Autoimmune Diseases
Autoimmune diseases such as Lupus, Fibromyalgia, Celiac Disease, Graves’
Disease and literally hundreds of others are caused when the body initiates an
immune response to healthy cells. Inflammation occurs as the body attempts
to fight the “imagined” threat to its systems. Acute inflammation is nearly
always a part of an autoimmune disease, and some researchers believe that
acute and prolonged inflammation in the body can actually trigger an
autoimmune disease.
Help You Manage or Lose Weight and Reduce the Strain on
Your Joints.
If you are struggling to lose weight, recent studies indicate that there may be
inflammation running unchecked in your body. A diet high in processed
foods, which contain high amounts of sugar and fats, can lead to
inflammation and cause your weight to balloon. This excess weight places a
strain on your joints, which then initiate an immune response to fix the
problem.
Recognizing your unhealthy eating patterns and initiating changes in your
diet can help to decrease the inflammation in your body, leading to a gradual
weight loss and reducing the strain on your joints. Prolonged stress and strain
on your joints can lead you to develop arthritis, turning a temporary condition
into a permanent one.
Substances That Relieve Arthritis and Reduce Inflammation
There are many compounds in food that are believed to have anti-
inflammatory properties. Here are some of the more common ones, as well as
the foods in which they are found.
Omega-3 Fatty Acids
Also known as PUFAs or polyunsaturated fatty acids, omega-3s are essential
fatty acids. They are necessary for a healthy body; however the body cannot
produce them naturally and so they must be obtained from food sources.
Omega-3s can be found in healthy oils (e.g. olive oil, grapeseed oil, and
safflower oil), fish oils, and fatty/oily fish (e.g. salmon, albacore tuna,
sardines, and herring).
Omega-3 fatty acids first became popular because they help keep the heart
healthy. Recent studies have shown that they may be able to reduce
inflammation and alleviate symptoms of rheumatoid arthritis and
osteoarthritis.
Vitamins that Fight Inflammation
Antioxidant vitamins such as C, D and E have properties that have been
shown to fight inflammation in the body and reduce the harmful effects of
free radicals.
Vitamin A
Found in vegetables such as kale, sweet potatoes, spinach, carrots, broccoli
and collard greens, as well as in beef liver, and milk, this vitamin has been
shown to effectively reduce inflammation in the body when paired with beta-
carotene, a provitamin that converts to Vitamin A in the body.
Vitamin C
Studies have shown that increased or adequate vitamin C intake reduces the
level of C-reactive proteins or CRP in the blood. CRP is a marker for
inflammation that is present when there are high levels of inflammation
present in the body.
Vitamin E
This vitamin is found in green leafy vegetables, sunflower seeds, almonds
and avocados, and can also be taken as a supplement. Some experts believe
that vitamin E causes inflammatory substances that cause damage to the heart
to be released more slowly into the body, minimizing the effect that they
have on the system and reducing the risk of cardiovascular disease. The
alpha-tocopherol form of vitamin E has also been found to reduce lung
inflammation in animals.
Quercetin
Found in onions, tea, citrus fruits, and apples, quercetin is a flavonoid that
contains antioxidant properties. It eases inflammation by inhibiting
inflammatory agents, including histamines, leukotrienes, and prostaglandins,
which are substances in the body that cause inflammation and can lead to
conditions such as osteoarthritis and autoimmune diseases like rheumatoid
arthritis and lupus.
Anthocyanin
Like quercetin, anthocyanin is also a flavonoid with antioxidant properties.
This plant pigment is found in purple and red fruits, including blueberries,
raspberries, and cherries. Anthocyanins are believed to have antioxidant and
more importantly, anti-inflammatory properties. They prevent inflammation
by neutralizing enzymes and inhibiting oxidants that cause damage to the
blood vessels’ connective tissues. When these tissues are destroyed, blood
leaks into other tissues, causing pain and inflammation. They also ease
inflammation by repairing damaged blood vessels and thereby putting a stop
to blood leakage.
There are food sources containing the substances above that are not discussed
in this book. The inclusion of this chapter is meant to guide you towards
choosing foods that will provide you with the right nutrients to address
arthritis and/or reduce joint inflammation, however we strongly recommend
that you do diligent research to ensure that you are choosing the proper foods
for your body.

Chapter 3: Foods that relieve arthritis

Fatty Fish
Fatty or oily fish are cold-water fish. They differ from white fish in that their
whole body contains oil, while the latter only have oil in their liver. They
should be a staple in any “arthritis diet” because they contain nutrients that
effectively deal with inflammation and diseases such as arthritis. Examples of
fatty fish are the following: eel, herring, kipper, mackerel, salmon, sardines,
trout, and tuna.
How Fatty Fish Reduce Inflammation
Fatty fish are an excellent source of omega-3s or polyunsaturated fatty acids
(PUFAs), which, as mentioned in the first chapter of this book, not only ease
inflammation but also reduce symptoms of arthritis. Omega-3s do this by
promoting the production of resolvins - a type of fat that may prevent
inflammation.
Walnuts
Walnuts have the highest concentration of Omega-3 fatty acids of any nut on
the planet. They have also been shown to inhibit the production of
neurotransmitters, which can increase inflammation and cause pain in the
body.
Walnuts are rich in fiber, unsaturated fat, protein, vitamin E, and
antioxidants. They also supply the body with copper and manganese. Unlike
other nuts, walnuts contain high amounts of omega-3 fatty acids.
Walnuts do a lot for the body. They promote heart and bone health, and
improve blood flow to your muscles. They also prevent cell damage caused
by free radicals. Walnuts are likewise believed to have anti-cancer properties.
Omega-3 fatty acids in animal products – specifically in fish oils – are known
to reduce joint pain and inflammation in rheumatoid arthritis. It is still
unclear whether the omega-3s in walnuts produce similar results, but in a
related study it was found that people who increase their intake of these nuts
are able to reduce the levels of C-reactive protein (CRP) in their blood. This
means that walnuts may be able to ease inflammation, too.
Whole Grains
Whole and refined grains are similar in that they are both cereal grains. The
difference lies in their composition. Refined grains such as white flour and
white bread only make use of the cereal grain’s endosperm – that is, the
protective covering of the germ or the plant embryo. Whole grains, on the
other hand, include all the parts of the grain, namely: the endosperm, the
germ, and the outer layer or the bran. Examples of whole grains are brown
rice, quinoa, and oats. They also include wholegrain products like whole
wheat bread and flour.
Whole grains are high in dietary fiber – making them a very effective weight
loss tool. They also provide magnesium, iron, selenium, and several B
vitamins.
Consuming whole grains has a positive effect on your overall health. These
foods keep your brain and heart healthy. They also boost your immune
system and reduce your risk of developing chronic conditions.
The positive effect of whole grain consumption on inflammation is well
documented. A study done in Germany established that people who do not
consume a lot of whole grains during pre-adolescence are prone to having
higher levels of interleukin-6 (which indicates the presence of inflammation
in the body) during adulthood. Related studies showed similar results: intake
of whole grain products has a direct correlation to the levels of inflammation
markers such as C-reactive proteins or CRP in the blood. Simply put, when
you eat more whole grains, your CRP levels decrease, which means
inflammation is reduced. In another study, this time done in the US, it was
found that consumption of whole grains led to a decrease in systemic
inflammation.
Avocado Oil
Green and mild tasting, this healthy oil derived from the avocado fruit has yet
to become a kitchen staple in many households. Given its many benefits,
though, you might want to give this healthy oil a try.
Avocado is a high fat fruit…but it’s a good fat. One avocado contains almost
22 grams of monounsaturated fat and provides an excellent nutrition boost for
any meal that it is added to. Avocados also boost the absorption of various
nutrients found in other food because of its high unsaturated fat content, as
well as raise the levels of HDL or good cholesterol and lower blood pressure
in the body.
Avocado oil is likewise being looked into as a natural cure for psoriasis and
periodontal disease.
This healthy oil reduces inflammation by reducing the levels of C-reactive
protein (CRP) in the blood. Research that was done in Europe indicated that a
supplement that combined soybean oil and avocado oil extracts successfully
improved arthritis and osteoarthritis symptoms. So convincing are the results
of this study that the said supplement is now recognized as a prescription
drug in France.
Grapeseed Oil
Grapeseed oil is a by-product of the winemaking process. Also known as
grape oil, it is produce by pressing the grape seeds – in particular, the ones
that have been discarded during winemaking. It is usually extracted
chemically since each grape seed yields only a very small amount of oil.
Grapeseed oil is known for its culinary and cosmetic uses.
Grapeseed oil contains an omega-9 fatty acid called oleic acid that has been
shown to help control food cravings. This makes it an effective tool for losing
and managing weight. It was also found to reduce bad cholesterol or LDL
levels and raise good cholesterol levels in the body.
Grapeseed oil is an excellent source of polyunsaturated fats or omega-3 fatty
acids and vitamin E – substances known to have anti-inflammatory
properties.
Olive Oil
Olive oil is undoubtedly the best-known healthy oil in this chapter. It is a
staple in different cuisines around the world and brings added flavor to many
dishes. It also provides a host of health benefits that should convince you to
give this oil a permanent place in your pantry.
Olive oil has many health benefits. It contains polyphenolic compounds,
which promote heart health, and hydroxytyrosol, which was found to protect
the nervous system against diseases. Recently it was established that when
mixed with vitamin D, olive oil could help to prevent bone loss.
Olive oil contains oleocanthal, a substance that is believed to have the same
effect as NSAIDs or non-steroidal anti-inflammatory drugs such as aspirin
and ibuprofen. Oleocanthal works the same way as ibuprofen by blocking the
production of COX-1 and COX-2 – enzymes that promote inflammation and
increase the body’s pain sensitivity.
Safflower Oil
Safflower oil is derived from the seeds of the safflower plant. It has two
variants: high-linoleic and high oleic. The former is best used in unheated
food since it contains polyunsaturated fats/omega-3s. The latter, on the other
hand, is rich in monounsaturated fats and can be used in place of olive oil in
cooking.
Safflower oil is high in vitamin E, which has antioxidant properties, and
polyunsaturated fats/omega-3 fatty acids. Experts believe that both of these
substances provide a number of health benefits, including lowering
cholesterol and blood sugar levels in the body. They may also reduce
abdominal fat, which makes safflower oil effective in weight loss and
management.
Like the other healthy oils in this chapter, safflower oil is said to have anti-
inflammatory qualities because of the omega-3 fatty acids and vitamin E it
contains.
Coconut oil
Coconut oil has been in the news lately for it’s seemingly endless health and
wellness abilities. Long thought unhealthy because of its high fat content,
coconut oil is now known to be high in antioxidants, with some studies
showing them to be more effective than non-steroidal pain medication at
relieving pain and inflammation in the body.
Coconut oil has a high smoke point, making it an excellent choice for
cooking. Be sure to choose virgin coconut oil, as refined oils have had most
of their healing properties stripped away during the refinement process.
Turmeric
Turmeric is primarily used as an essential ingredient in curries. Aside from
serving as a spice in many dishes, it is also used as a pigment and as medicine
for various health conditions.
Turmeric is rich in manganese and iron. It can also provide you with dietary
fiber, potassium, and vitamin B6. Studies suggest that it may have anti-cancer
properties. It can also protect against several skin conditions, stomach ulcers,
diabetes, and even Alzheimer’s disease. It is likewise used in alternative
medicine to treat depression.
Turmeric contains polyphenolic compounds called curcuminoids, which are
responsible for its yellow hue. Curcumin is the primary curcuminoid and the
most active substance in turmeric. It is also the focus of many studies on the
health benefits – in particular, the anti-inflammatory properties – of the said
rhizome.
Capsicum/Cayenne Pepper
Cayenne pepper has a long history of use both as a medicine and as a cooking
ingredient. Native Americans have been using these spices for thousands of
years, while Asian healers have known of its curative properties for centuries.
Cayenne pepper is high in capsaicin, and contains the following nutrients:
vitamin B6, vitamin C, vitamin E, manganese, and potassium. These and
other capsicums are a proven digestive aid. They are also used to address
various conditions affecting the blood vessels and the heart: they lower
cholesterol levels, improve blood circulation, and even prevent the onset of
cardiovascular disease.
Capsicum is sometimes applied to the skin to reduce muscle spasms and
nerve pain. It’s also used to lessen pain resulting from rheumatoid arthritis,
shingles, and fibromyalgia.
Cayenne pepper and other capsicums contain capsaicin. A study of this
compound and its effects has shown that it can provide relief from pain and
inflammation in individuals suffering from arthritis and osteoarthritis.
Cayenne pepper also contains the antioxidants carotenoids and flavonoids.
These neutralize free radicals, which induce inflammation by
damaging/destroying the cells in the body.
Tea
More and more people are switching to tea instead of coffee because it is
thought to be healthier. It contains less caffeine and provides numerous
health benefits. It may also address inflammation, so it should definitely be
added to your arthritis diet.
Tea promotes bone and hearth health. It also has antioxidant and anti-
inflammatory properties. It is no surprise, then, that it should be included in
your arthritis diet. There are different kinds of tea, but all of these contain
antioxidants that protect the body from free radicals. Tea is likewise calorie-
free, so those suffering from inflammation brought about by diseases such as
rheumatoid arthritis and osteoarthritis can enjoy its benefits without gaining
weight. In some cases, drinking tea, especially green tea, may also help in
weight loss because it is know to boost your metabolism. These are
noteworthy benefits because as mentioned earlier, being overweight or obese
exacerbates inflammation and may even increase the odds of developing
arthritis and other chronic conditions.
A study of various teas and their effects found that white tea is the healthiest
and contains the most polyphenols - probably because it is not as processed
as oolong and black tea. It provides relief from inflammation by inhibiting
elastase and collagenase – enzymes that encourage inflammation by
damaging connective tissues.
Green tea contains about the same amount of polyphenols as white tea. It is
rich in EGCG or epigallocatechin gallate – a polyphenol that has been found
to successfully halt the progression of arthritis by preventing interleukin-1
from breaking down cartilage. Interleukin-1 is a blood cell that supposedly
helps the body fight infections by producing inflammation.

Chapter 4: Breakfast
Toasted Egg Rolls
Preparation time: 5 minutes
Cooking time: 40 minutes
Servings: 5
Ingredients:
Whole-meal bread, sliced thinly, crust removed
½ oz olive oil
2 eggs
Pinch of salt
Pinch of pepper
1 tbsp. skimmed milk
Directions:
Melt olive oil in a pan. Pour eggs and then the milk. Season with salt and
pepper. Whisk well.
Pour scrambled egg over the bread.
Roll up and cook for 2 minutes. Serve.
Basic Breakfast Porridge
Preparation time: 5 minutes
Cooking time: 40 minutes
Servings: 5
Ingredients:
3 cups water
3 cups milk
1 cup porridge oats
Pinch of salt
2 teaspoons molasses sugar
Directions:
1. In a saucepan, pour water, milk, and oats.
2. Add salt. Stir and bring to a boil.
3. Reduce heat and allow to simmer for 3 minutes. Put molasses sugar. Serve.
Oatmeal Pancakes
Preparation time: 5 minutes
Cooking time: 40 minutes
Servings: 5
Ingredients:
8 tablespoons rolled oats
1 oz plain flour
1 egg
1 teaspoon clear honey
½ pint skimmed milk
¼ teaspoon bicarbonate of soda
Corn oil
Directions:
1. In a bowl, combine, oats and flour. Beat the egg and stir honey. Combine
the egg-honey mister into the oats and flour. Gradually stir in the milk.
2. Meanwhile, in a pan, heat the oil. Pour 2 tablespoons of the batter mixture.
Cook until the top is set and the underside golden brown. Flip and cook the
other side.
3. Transfer to a plate. Drizzle with honey.
Breakfast Oats with Sunshine Oil and Almonds
Preparation time: 5 minutes
Cooking time: 50 minutes

Servings: 5
Ingredients:
4 tablespoons rolled oats
1 teaspoon sunflower oil
1 tablespoon honey
1 banana, sliced
1 oz almonds, chopped
Skimmed milk
Directions:
1. In a cereal bowl, combine rolled oats, sunflower oil, honey, banana,
almonds, and skimmed milk.
2. Stir and serve.
Sweet Potato Frittata
Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5
Soy-free
Gluten-free
Nut-free

Vegetarian
Paleo
Mediterranean
1 tablespoon extra-virgin olive oil, plus more for brushing 1 large sweet
potato, peeled and cut into 1-inch pieces 1 small red onion, chopped
1 teaspoon salt
¼ teaspoon freshly ground black pepper
1 teaspoon chopped fresh thyme leaves
8 large eggs, well beaten
1.Preheat the oven to 375°F. Brush a cast-iron skillet with a little olive oil.
2.Toss together the sweet potato and onion in the skillet. Drizzle with 1
tablespoon olive oil and add the salt and pepper. Bake until the potato is
tender, 10 to 15 minutes.
3.Remove the skillet from the oven and sprinkle the thyme over the
vegetables. Carefully pour the eggs over the vegetables and return the skillet
to the oven. Bake until the eggs are firm and jiggle only slightly if you shake
the skillet, about 15 minutes.
4.Let cool for at least 5 minutes before cutting into wedges and serving.
Recipe Tip
Once cool, the frittata can be stored in the refrigerator for up to a week. And
it’s not just for breakfast—enjoy a slice of frittata for lunch or dinner!
Substitution Tip
This technique can be used to make any frittata. Zucchini, leeks, and
rosemary, or new potatoes, red bell peppers, and basil are a couple of good
combinations to try.
Nutritional Information Per Serving
Calories: 220
Total Fat: 14g
Total Carbohydrates: 9g
Sugar: 2g; Fiber: 1g
Protein: 15g
Sodium: 760mg
Coconut flour has become the mainstay of many gluten-free recipes. It
thickens as the batter sits, so you may need to add more coconut milk while
you’re cooking the pancakes. Because the texture is a bit dry, these tasty
pancakes are at their best topped with fresh berries and plain yogurt. Meal
Plan Tip: Double the batter recipe so you can make waffles next week with
the leftovers.
Breakfast Spiced Omelette
Preparation time: 5 minutes
Cooking time: 60 minutes
Servings: 5
Ingredients
For the Sauce
1 Tbsp. cornstarch

2 Tbsp. water
1 cup chicken stock, low-sodium
2 tsp. rice wine vinegar
1 Tbsp. light soy sauce
2 tsp. palm sugar, crumbled
Pinch of sea salt
Pinch of white pepper
Omelette
6 eggs, lightly whisked
½ cup sweet ham, cooked, diced
1 cup bean sprouts
¼ tsp. red pepper flakes
¼ cup cabbage
4 water chestnuts, minced
1 tsp. light soy sauce
2 tsp. coconut oil, divided
¼ cup scallions, minced, for garnish
Directions:
Dissolve cornstarch in water. Stir. Set aside.
Meanwhile, combine chicken stock, rice wine vinegar, soy sauce, palm sugar,
salt, and white pepper in to the saucepan. Pour in corn starch.
Stir and cook until the sauce thickens. Turn off the heat.
For the omelet, combine eggs, sweet ham, bean sprouts, red pepper flakes,
napa cabbage, water chestnuts, light soy sauce in a large bowl. Mix.
Heat the coconut oil in a nonstick skillet. Pour just the right amount of the
mixture. Cook egg until partially set. Flip. Cook the other side for 1 minute.
Transfer to a plate. Cook remaining egg mixture. Garnish with fresh
scallions. Serve with the sauce on the side.
Apple, Avocado, and Carrot Salad with Curry Vinaigrette
Preparation time: 5 minutes
Cooking time: 50 minutes
Servings: 5
Ingredients
Vinaigrette
1 garlic clove, quartered
1 shallot, minced

2 Tbsp. curry powder

Pinch of sea salt
Pinch of black pepper to taste
1 Tbsp. garam masala
3 Tbsp. apple cider vinegar
3 Tbsp. pomegranate vinegar
¼ cup extra virgin olive oil
Salad
2 apples, sliced thinly
¼ lb. baby spinach leaves, rinsed, spun-dried
1 lb. baby carrots, boiled in salted water until tender
1 avocados, sliced into chunks
Directions:
Combine garlic clove, shallot, curry powder, salt, black pepper, garam
masala, apple cider vinegar, pomegranate vinegar, and extra virgin olive oil.
Whisk all ingredients come together and the salt dissolves.
Place apples, baby spinach leaves, baby carrots, and avocados in a salad
bowl. Drizzle in half of the dressing. Gently toss to combine.
To serve, spoon salad into plates. Season with just the right amount of
vinaigrette.
Baguette Stuffed with Chicken Salad
Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5

Ingredients:
1 gluten-free baguette
4 servings Chicken Salad, this can be store-bought or homemade
1 ½ Tbsp. English mustard, for spreading
Directions:
To make the sandwich, spread mustard on one part of the bread.
Stuff with chicken salad. Slice bread into equal portions. Serve.
Broccoli on Apple Cider Vinegar and Maple Syrup
Preparation time: 5 minutes
Cooking time: 30 minutes
Servings: 5
Ingredients:
5 cups broccoli florets
1/3 cup water

1 tsp. olive oil

1 tbsp. maple syrup
1 tbsp. apple cider vinegar
Pinch of salt
Pinch of pepper
¼ cup pumpkin seeds
Directions:
Pour water in a skillet. Bring to a boil. Add in broccoli florets. Cook for 3
minutes, covered.
Cook, uncovered, for another 3 minutes or until the broccoli is tender and the
water evaporates.
Meanwhile, pour olive oil into the skillet. Stir in broccoli for 2 minutes.
Remove from heat. Transfer to a serving dish.
Drizzle broccoli with maple syrup and apple cider vinegar. Season with salt
and red pepper. Scatter pumpkin seeds on top.
Gluten-free Rolls Stuffed with Vegetable Salad
Preparation time: 5 minutes
Cooking time: 40 minutes
Servings: 5

Ingredients:
4 servings vegetable salad, either store-bought or homemade
1 Tbsp. English mustard, for spreading
For the bread Dry ingredients
1 cup almond flour, finely milled
1 ½ Tbsp. instant bread yeast
2 tsp. xanthan gum
½ cup tapioca flour
1 ½ cup sweet potato starch
1 Tbsp. palm sugar, crumbled
1 ½ tsp. sea salt
Wet ingredients
1 cup warm water
3 egg whites, whisked
1 tsp. coconut vinegar
1 Tbsp. coconut oil
Directions:
Preheat the oven to 425°F. Lightly grease baking sheet with parchment paper;
e with coconut oil.
To make the bread, put together almond flour, instant bread yeast, xanthan
gum, tapioca flour, sweet potato starch, palm sugar, and sea salt in a mixing
bowl.
Create a well in the center. Pour warm water, egg whites, coconut vinegar,
and coconut oil
Mix until the dough comes together. Set aside dough for 15 minutes.
Divide into equal portions. Place dough in a floured surface and shape into
balls.
Set aside dough for another 15 minutes.
Place on a baking sheet and bake for 30 minutes or until the crust is golden
brown and the loaf risen.
Remove baking sheet from the oven. Let cool ion a cake rack. Slice off ½
inch off the bread and scoop out just the right amount of bread filling.
To make the sandwich, spread mustard on scooped out part of the bread.
Stuff salad into bread. Serve.

Chapter 5: Lunch
Spinach and Grape Tomatoes Salad
Preparation time: 5 minutes
Cooking time: 40 minutes
Servings: 5
Ingredients:
4 tsp. balsamic vinegar
2 tsp. vegetable oil
1 ½ tsp. sugar
Dash of Worcestershire sauce
2 cups spinach
½ cup grape tomatoes
1 oz. Tofutti cheese
Directions:
Put together balsamic vinegar, vegetable oil, sugar, and Worcestershire sauce
in a bowl. Mix well. Set aside.
Put spinach and grape tomatoes in a bowl.
Pour dressing all over the vegetables. Put tofutti cheese on top. Serve.
Yang Chow Veggie Rice
Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
2 tbsp.olive oil
1 onion, diced
4 garlic cloves, chopped
¼ cup tomatoes, diced
4 cups brown rice, leftover will do
½ cup green peas
½ cup carrots, diced
1 cup tofu, mashed
½ cup cabbage, shredded
1 tbsp. soy sauce
Pinch of salt
Pinch of pepper
Directions:
Pour olive oil in a nonstick skillet. Sauté onion, garlic, and tomatoes for 4
minutes. Tip in leftover brown rice and green peas.
Stir continuously until all ingredients come together. Add in carrots, tofu, and
cabbage into the mix.
Meanwhile, combine soy sauce, salt, and pepper in a small bowl. Pour over
the rice mixture. Continue stirring until everything is cooked through. Serve.
Braised Lamb
Preparation time: 5 minutes
Cooking time: 50 minutes
Servings: 5
Ingredients:

1 tablespoon oil
2 lbs shoulder lamb, trimmed
1 onion, sliced
1 red pepper, sliced
1 pint hot water
1 chicken cube
Pinch of salt
Pinch of pepper
½ cup frozen peas, thawed
½ cup potatoes, diced
Directions:
1. Heat the oil in a pan. Cook the lamb for 5 minutes or until brown. Set
aside.
2. Toss the onion and pepper. Saute for 2 minutes. Return lamb into the pan
and mix with onions.
3. Pour water and stock cube. Bring to a boil.
4. Add peas and potatoes. Allow to simmer for 15 minutes.
5. Pace lamb on a platter and serve with vegetables and gravy.
Lamb Kebabs
Preparation time: 5 minutes
Cooking time: 30 minutes
Servings: 5
Ingredients:
1 onion, chopped
2 garlic cloves, crushed

1 lb lamb, minced
3 tablespoons yoghurt
2 green chillies, finely chopped
2 tablespoons coriander, chopped
1 piece fresh root ginger, finely chopped
1 tablespoon apple cider vinegar
1 teaspoon turmeric
½ cup breadcrumbs
1 oz sunflower margarine, melted
Pinch of sea salt
Cucumber slices
Directions:
1. Preheat the grill to high.
2. In a bowl, combine onion, garlic, lamb, yogurt, green chillies, coriander,
root ginger, apple cider vinegar, turmeric, breadcrumbs, sunflower margarine,
and salt.
3. Knead until the mixture is well blended. Let it sit for 30 minutes.
4. Lightly grease skewers. Shape meat mixture skewers. Grill for 5 minutes.
5. Turn over ad grill for another 5 minutes.
6. Arrange skewers in a platter and garnish with cucumber on the side. Serve.
Spinach Tofu Scramble
Preparation time: 5 minutes
Cooking time: 40 minutes
Servings: 5
Ingredients:
½ tbsp. olive oil
1 onion, minced
½ tsp. garlic, minced
½ bell pepper, minced
8 oz extra firm tofu, crumbled
½ cup spinach
½ tsp. paprika
½ tsp. cumin
¼ tsp. turmeric
1 tbsp. nutritional yeast
Pinch of sea salt
Pinch of ground black pepper
Directions:
Pour olive oil in a nonstick skillet. Sauté onion, garlic, and bell pepper for 3
minutes or until aromatic and tender.
Add in crumbled tofu in the skillet. Sauté until all ingredients are mixed. Tip
in spinach.
Season with paprika, cumin, turmeric, salt, and pepper. Stir in nutritional
yeast. Continue mixing until cooked through. Serve.
Turkey Sausage
Preparation time: 5 minutes
Cooking time: 50 minutes
Servings: 5
Ingredients:
1 onion, finely chopped
2 cups wholemeal breadcrumbs

2 teaspoons sage
Sunflower margarine
5 turkey sausages
5 lamb’s liver, thinly sliced
Pinch of salt pinch of pepper
Directions:
1. Combine onion, breadcrumbs, sage, and margarine.
2. Spread stuffing on sausages. Wrap each sausage with lamb’s liver.
3. Grill for 10 minutes. Serve.
Taquitos Made with Mushroom
Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients
Two tsp of ground Thyme.
Four tsp of chili powder.

Six tbsp of Sea salt.

Four tbsp of Oregano.
Four cups of sliced Onions.
Eight cups of sliced Mushrooms.
Four tbsp of Tomato sauce.
Four tsp of Onion powder.
Directions:
Place a frypan on a source of heat.
Add Olive oil and heat.
Add Onion stir fry until golden brown.
Add Mushroom and stir fry for 4 minutes.
Complement with seasonings.
Place in corn shells firmly.
Then fry until crunchy.
Bell Pepper with Mushroom
Preparation time: 5 minutes
Cooking time: 50 minutes
Servings: 5
Ingredients
A quarter cupful of Quinoa.
Half lb. of brown button Mushroom.
One green and quarter red bell pepper.

One and a half tbsp of Olive oil.

A pinch of ground Cumin.
Quarter tsp of sweet Basil.
Quarter tsp of Dill.
Quarter tsp of Sea salt.
One slice of crushed Kamut.
Directions:
Initially heat up your oven at a temperature of about 270 degrees.
Place the bell peppers in a source of heat and heat them to achieve a soft
pepper. then hollow out
Put water in a saucepan and allow it to get to three third of the pan.
Add quinoa grain.
Place in a source of heat and simmer until it absorbed the water.
Stir-fry mushrooms and red bell peppers in olive oil placed in a source of
heat.
Add cumin in bell peppers with some spices and olive oil.
Add the following together and mix Quinoa, Mushrooms, and bell pepper
with remaining seasonings.
Using your initially heated oven, bake for about 12 minutes.
Remove from the oven and consume immediately.
Baked Pineapple with Rice and Veggies
Preparation time: 5 minutes
Cooking time: 40 minutes
Servings: 5
Ingredients
Ingredients:
1 1/2 Tbsp. olive oil
1 1/2 Tbsp. sesame oil, toasted
1/3 cup red onion, minced
1 large pineapple, halved, flesh chopped
3 Tbsp. tamari
3 Tbsp. sweet chili sauce
12 oz extra firm tofu, drain, sliced into cubes
4 1/2 cups brown rice, cooked
3/4 cup carrots, cooked Pinch of sea salt
Pinch of ground black pepper Olive oil, for greasing
Directions:
Preheat the oven to 325 degrees F. Cut out sheets of aluminium foil to wrap
pineapple shells. Make sure to leave a small opening in the center.
Lightly grease the inner sides with olive oil. Set aside.
Pour olive oil in a wok. Cook tofu cubes until golden brown. Stir in red onion
and sauté until translucent.
Add in sesame oil, tamari, and chili sauce. Allow to simmer. Tip in carrots,
rice, and corn. Season with salt and pepper. Saute for another 3 minutes.
Add pineapples. Turn off the heat.
Place rice mixture into pineapple shells. Wrap in aluminium foil. Place shells
on a baking sheet. Bake for 30 minutes.
Remove from the oven. Unwrap pineapples. Serve immediately.
Vegetable Relish
Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients
Ingredients:
2/3 cup red onion, chopped

1 garlic clove, finely chopped

1 avocado, pitted
15 oz can black beans, rinsed
¼ cup fresh cilantro, chopped
3 tbsp. lime juice
1 tbsp. olive oil
Directions:
Place red onion, garlic, avocado, black beans, cilantro, lime juice, and olive
oil in a bowl. Mix until all ingredients are combined.
Cover and place inside the fridge to chill for 1 hour or until ready to serve.
Quinoa-Stuffed Bell Peppers
Preparation time: 5 minutes
Cooking time: 50 minutes
Servings: 5
Ingredients
Ingredients:

3 red bell peppers, halved

3 green bell peppers, halved
Pinch of sea salt
2/3 tsp cayenne pepper
Olive oil
1 1/2 cups quinoa, rinsed
3 cups vegetable stock
For the Stuffing
4 1/4 Tbsp. olive oil
3 garlic cloves, minced
1 onion, minced
3 celery stalks, minced
1 carrot, minced
3/4 tsp cumin
1 1/2 tsp chili powder
1/4 cup pumpkin seeds, shelled
4 Tbsp. basil, chopped
4 Tbsp. oregano, chopped
Pinch of salt
3/4 cup vegetable stock
Directions:
Preheat the oven to 400 degrees F. Place red and green bell peppers on a
baking sheet. Season with salt and cayenne pepper. Drizzle in olive oil.
Place quinoa in a saucepan. Pour vegetable stock. Bring to a boil.
Once boiling, reduce to a simmer for 30 minutes, or until the liquid is
completely absorbed. Set aside.
Place bell peppers in the oven and bake for 15 minutes.
Meanwhile, heat the olive oil in a skillet. Sauté garlic, onion, celery, carrot,
cumin, chili powder, and pumpkin seeds until golden brown.
Add in quinoa into the skillet. Fold in basil. Season with salt. Sauté until
combined.
Coat a casserole dish with olive oil. Set aside.
Stuff peppers with filling. Place on the casserole dish. Pour vegetable stock
all over stuffed bell peppers. Cover with aluminum foil.
Place inside the oven and bake for 25 minutes. Serve warm.
Mung Beans and Tomato Lettuce Wraps
Preparation time: 5 minutes
Cooking time: 30 minutes
Servings: 5
Ingredients
Ingredients:
2 tbsp. olive oil

2 garlic cloves, diced

1 tomato, diced
1 red bell pepper, sliced
¼ cup mung bean sprouts
1 ½ Tbsp. pumpkin seeds, crushed
½ Tbsp. apple cider vinegar
3 lettuce leaves
1 ½ Tbsp. lemon juice, freshly squeezed
Directions:
Heat olive oil in a nonstick skillet. Once hot, sauté garlic, tomato, bell
pepper, mung bean sprouts, and pumpkin seeds. Squeeze in lemon juice. Stir
well.
Pour apple cider vinegar into the sprouts. Cook until the garlic is fragrant.
Turn off the heat.
Spread lettuce leaves out. Place an equal amount of the veggie mix among
them. Roll up lettuce leaves. Serve.
Chicken in Mushroom Sauce
Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients
Ingredients:

Chicken pieces
Pinch of sea salt
Pinch of pepper
1 teaspoon fresh rosemary
1 teaspoon fresh chives
1 cup apple cider vinegar
1 ½ cups mushrooms, sliced
1 tablespoons margarine
1 cup wholemeal flour
1 ½ cups skimmed milk
Directions:
1. Preheat the oven to 350 F.
2. Place chicken in a casserole. Season with salt and pepper. Sprinkle with
rosemary and chives. Pour apple cider vinegar.
3. Cut mushrooms into small pieces and cover with foil. Bake in the oven for
45 minutes.
4. Meanwhile, in a saucepan, heat the remaining margarine and stir in flour.
Add milk. Bring to a boil.
5. Tip in juices from the chicken and mushrooms. Let it simmer for 3
minutes. Serve.
Broccoli Matchsticks
Preparation time: 5 minutes
Cooking time: 50 minutes
Servings: 5
Ingredients
Ingredients:
2 broccoli stems, sliced into thick matchsticks
olive oil, for shallow frying
1 cup almond milk
1 cup almond flour, finely milled
Pinch of salt
Dash of Spanish paprika
¼ cup cashew cheese
Directions:
Pour olive oil into a nonstick skillet.
Place almond milk, almond flour, and breading in 3 different bowls.
Dredge broccoli matchstick in this order: flour, milk. Repeat until all
matchsticks are breaded.
Once the oil is hot, fry broccoli matchsticks until crisp and golden brown.
Drain on paper towels.
Season with salt and paprika. Serve with cashew cheese as dip.
Lamb Steak with Veggies
Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
1 cup button mushrooms, sliced
1 green pepper, thinly sliced
1 leek, thinly sliced
1 cup bean sprouts
¼ cup sesame oil
2 tablespoons soya sauce
2 lamb steaks, thinly sliced
Directions:
1. In a pan over medium heat, heat the oil. Saute mushrooms, pepper, and
leek for 3 minutes or until tender.

2. Add bean sprouts and soya sauce. Saute for 2 minutes. Set aside.
3. Put the lamb steaks into the pan and cook for 5 minutes on each side.
4. Transfer lamb into a platter and top with vegetables. Serve.
Spanish Chicken Style
Preparation time: 5 minutes
Cooking time: 40 minutes
Servings: 5
Ingredients:
1 cup olive oil

3 lb chicken
1 garlic clove, crushed
2 onions, thinly sliced
1 red pepper, chopped
1 cup artichoke hearts
2 cups chicken stock
½ teaspoon saffron threads
1/8 teaspoon ground cayenne
Pinch of sea salt
Pinch of pepper
10 stuffed olives, halved
1 tablespoon sunflower margarine
1 ½ tablespoon flour
Directions:
1. Preheat the oven to 350 F.
2. Heat the oil and cook the chicken pieces for 7 minutes or until evenly
browned. Set aside.
3. Saute garlic, onions, and pepper for 3 minutes or until translucent and
fragrant. Add the artichoke hearts and cook for 2 minutes.
4. Pour over the chicken stock and tip in saffron and cayenne.
5. Add the mixture over the cooked chicken. Place inside the oven and cook
for 1 hour.
6. Add olives and bring back to a boil. Combine the blended flour and
margarine. Stir well. Serve.

Loaded Vegetable Soup

Preparation time: 5 minutes
Cooking time: 50 minutes
Servings: 5
Ingredients:
4 tbsp. olive oil
2 tbsp. garlic, minced
2 cups leeks, chopped
2 cups carrots, chopped into rounds
2 cups potatoes, diced
2 cups green beans, broken into pieces
Pinch of salt
8 cups vegetable stock
4 cups tomatoes, chopped
½ tsp ground black pepper
2 tsp lemon juice, freshly squeezed
¼ cup parsley, chopped
Directions:
Pour olive oil in a heavy pot. Saute garlic for 2 minutes or until fragrant. Add
in leeks, carrots, potatoes, green beans, and salt. Cook for 10 minutes or until
just tender. Stir occasionally.
Pour vegetable stock. Add in tomatoes and black pepper. Reduce the heat and
allow to simmer for 25 minutes.
Remove from heat. Adjust seasoning, if needed.
To serve, garnish with lemon juice and parsley. serve warm.
Country Cabbage Soup
Preparation time: 5 minutes
Cooking time: 30 minutes
Servings: 5
Ingredients:
1 Tbsp. olive oil

1 white onion, sliced

1 russet potato, diced
½ celery stalk, chopped
1 carrot, sliced
1 tomato, diced
2 ½ cups vegetable stock
2 cups green cabbage leaves, shredded
Pinch of sea salt
Pinch of ground black pepper, to taste
Directions:
Pour olive oil in a soup pot. Once hot, sauté white onion for 2 minutes or
until tender. Add in carrot, tomato, potato, cabbage, and celery. Pour
vegetable broth. Stir well to combine.
Bring mixture to a boil. Once boiling, reduce to a simmer for 30 minutes or
until potatoes are tender. Season with salt and pepper.
To serve, ladle soup bowls. Serve warm.

Butternut Pumpkin and Spinach Salad

Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 5
Ingredients:
1 butternut pumpkin cut to several slices.
1 ½ cups baby spinach leaves
1/4 cup olive oil
1 tbsp. wholegrain mustard
2 tbsp. red wine vinegar
1/2cup feta cheese
3 red onions
Directions:
Preheat the barbecue grill to medium.
Brush butternut pumpkin with olive oil. Season with salt and pepper.
Grill pumpkin slices until tender. Transfer to a plate.
Grill onions until they become translucent. Transfer to a bowl.
Add grilled pumpkin and onion, spinach leaves, and feta cheese in a serving
bowl.
For the dressing, combine olive oil, mustard, and vinegar. Stir well. Pour
contents into a jar with a tight-fitting lid.
To serve, garnish salad with feta cheese. Drizzle in just the right amount of
dressing.
Spiced Oriental Greens
Preparation time: 5 minutes
Cooking time: 40 minutes
Servings: 5
Ingredients:
For the Dressing
1/2 tsp garlic cloves, minced

1/2 Tbsp. ginger, grated

1 scallion, chopped
1 Tbsp. olive oil
1 Tbsp. toasted sesame oil
1 tsp pure maple syrup
2 Tbsp. tamari
1 Tbsp. black sesame seeds
1 Tbsp. white sesame seeds
1/3 tsp crushed red chili flakes
1 1/4 Tbsp. fresh cilantro, chopped
3/4 Tbsp. lime juice, freshly squeezed
4 cups Napa cabbage, chopped
4 cups red chard, chopped
4 cups green chard, chopped
Directions:
For the dressing, put together garlic, ginger, scallions, olive oil, sesame oil,
maple syrup, tamari, black and white sesame seeds, red chili flakes, cilantro,
and lime juice in a bowl.
Meanwhile, in a saucepan, pour water. Bring to a boil. Add in red and green
chard and Napa cabbage. Cook for 30 seconds or until wilted. Drain.
Transfer to a bowl. Pour sauce all over. Toss to coat. Serve.
Sautéed Baby Zucchini
Preparation time: 5 minutes
Cooking time: 30 minutes
Servings: 5
Ingredients:
Pinch of salt
Pinch of pepper
Oregano
1 pack baby zucchini, chopped in half
1 garlic clove, crushed
1 tbsp. olive oil
Directions:
Season baby zucchini with salt and pepper.
Meanwhile, pour olive oil in a nonstick skillet. Slide zucchini. Add in
oregano. Cook for 2 minutes on each side. Add the garlic and cook for
another minute before serving.
Chapter 6: Dinner
Grilled Catfish Fillets with Tomato Salad
Preparation time: 5 minutes
Cooking time: 30 minutes
Servings: 5
Ingredients:
¼ lb. cherry tomatoes, quartered
2 salad tomatoes, ripe, cubed
2 green tomatoes, cubed

1 leek, minced
Pinch, fresh cilantro, minced
1 tbsp. balsamic vinegar
Pinch of salt
Pinch of black pepper
4 catfish fillets
2 Tbsp. Spanish paprika powder
½ tsp. sea salt
1 tsp. red pepper flakes
Directions:
Set the grill pan on medium high heat.
Meanwhile, put together cherry tomatoes, green tomatoes, salad tomatoes,
leek, cilantro, balsamic vinegar, salt, and pepper in a bowl. Toss until all
ingredients are well-combined. Place inside the fridge until ready to serve.
In another bowl, mix Spanish paprika powder, salt, and red pepper flakes.
Dredge catfish fillets on the marinade sauce.
Grill for 5 minutes on each side. Flip and grill for 3 minutes on the other
side.
Transfer fish to a platter with aluminum foil. Allow to rest for 3 minutes.
To serve, place fish fillets on a platter with tomato salad on the side.
Baked Brussels Sprouts
Preparation time: 5 minutes
Cooking time: 40 minutes
Servings: 5
Ingredients:
2 tbsp. olive oil, divided
1 lb brussels sprouts
½ onion, chopped finely
½ tsp. salt
½ tsp. ground black pepper
Directions:
Preheat the oven to 425 F. Lightly grease baking sheet with olive oil.
Place the steamer basket in a pot. Pour water. Bring to a boil.
Once boiling, put Brussels in the steamer basket. Steam for 5 minutes.
Remove Brussels from the pot. Drain and then transfer to a bowl.
Add in the remaining olive oil, onion, salt, and pepper.
Place inside the oven and bake for 15 minutes. Serve.
Stir-Fry Mixed Veggies
Preparation time: 5 minutes
Cooking time: 40 minutes
Servings: 5
Ingredients:
3 tbsp.olive oil
1 package frozen mixed green vegetables
2 tbsp. water
2 tbsp. soy sauce
1 package fresh spinach
Directions:
Pour olive oil in a nonstick skillet. Add in frozen mixed greens. Stir fry for 5
minutes or until tender.
In the same skillet, pour water. Season with soy sauce. Allow to simmer for 3
minutes.
Stir in spinach. Steam for 3 minutes together with the mixed veggies,
covered. Serve.
Salmon and Dill Spread
Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
4 oz. smoked salmon

4 oz. non-fat cream cheese

2 ½ Tbsp. mayonnaise
Pinch of sea salt
Pinch of ground black pepper, to taste
2 Tbsp. fresh dill, chopped
Directions:
Place smoked salmon, mayonnaise, and cream cheese in a food processor.
Pulse until all ingredients are well-combined.
Pour mixture into an airtight container. Add in fresh dill. Season with salt and
pepper.
Place inside the fridge for a few hours or until ready to serve. This spread is
best served with cucumber, carrot, and celery sticks.
Fried Vegetable Mixture
Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients
Two cupsful of chopped Broccol

i.
Two chopped red and green Pepper.
One chopped yellow Onion.
Two packs of chopped Oyster Mushrooms.
Six tbsp of pure Olive oil.
Four chopped Zucchini.
Sixteen chopped Cherry tomatoes.
Directions:
Pour the Olive oil into a frying pan.
Complement with Tomatoes and Onions.
Add mushrooms and stir-fry for about another 4-5 minutes.
Add Zucchini, bell peppers, Broccoli and stir-fry 4-5 minutes.
Pasta Salad
Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 5
Ingredients
Two tbsp of Sea salt.
Two sprints of Cilantro.
Two tbsp of fresh Lime juice.
One packet of Spelt penne.
One Avocados cut in sizes.
A quarter cupful of Olive oil.
A three-quarter cupful of Sun-dried Tomatoes.
A quarter cupful of sliced Onions.
Two tbsp of Almond milk.
One and a half tbsp of Maple syrup.
Directions:
Cook the pasta as directed by the producer.
Add the whole recipes together in a large container.
Mix well until uniformly distributed.
Salad Made with Mushroom
Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients
Half bunch of torn romaine lettuce.
One tsp. Basil.
One red chopped bell pepper.

Half bunch of torn fresh Spinach.

Half a bunch of torn red leaf Lettuce.
Two chopped red onion.
One cup of Olive oil.
One tsp of Sea salt.
Sixteen oz. of Mushrooms.
Half cup fresh lime juice.
One tsp. of Dill.
Directions:
Wash the following perfectly and dry: mushrooms and the greens and slice.
Add onion, bell pepper, olive oil, lime juice, dill, sea salt, and basil to the
Mushroom.
Place in the refrigerator for 30 minutes. This will make it marinade.
Add the other washed greens to the Mushroom and mix very well.
Cream of Rye
Preparation time: 5 minutes
Cooking time: 30 minutes
Servings: 5
Ingredients
1 1/2 cup of cream of rye.

1/2 cup of water.

1/2 cup of almond milk.
1 tsp of vanilla extract.
1/4 cup of agave nectar.
Directions:
Add water to a pot and bring to boil.
Once boiling, take opt off the fire.
Add cream of rye mix until thickens.
Add vanilla extract, agave nectar, and milk.
Stir then serve.
Soup made from Mushroom Vegetable
Preparation time: 5 minutes
Cooking time: 40 minutes
Servings: 5
Ingredients
One cupful of chopped Oyster mushrooms.

One cupful of Quinoa.

One red and green chopped bell Pepper.
One tie of rinsed Spinach and steamed.
Two tbsp of pure Olive oil.
A half cupful of Kamut spiral pasta.
A half cupful of spring water.
Two sliced Onions.
Two large Chayote squash peeled and sliced.
Three bunches Kale.
One Clove.
Half tsp of marjoram, rosemary, oregano, thyme, red pepper, and cumin.
Directions:
Using medium heat, place olive oil on it and heat.
Add Mushrooms, Bell peppers, and Onions to the oil and Stir-fry lightly for
15 minutes.
Add the mushroom mixture in the soup pot and fill with spring water
Add Chayote squash.
Add the following: Cumin, Marjoram, Rosemary, Oregano, Red pepper,
☐uinoa Thyme, and Clove.
Cook for about 40-45 minutes.
Add Kamut Pasta and cook for 10-15 minutes.
Complement with Spinach.
Mix well and consume.
Salad Dressing with Cream
Preparation time: 5 minutes
Cooking time: 50 minutes
Servings: 5
Ingredients
Half tsp. of Maple syrup.
A quarter cupful of Fresh lime juice.
One tbsp of spring water.
A pinch of Sea salt.
One green Onion.
A pinch of Ground Cumin.
Two tbsp. of Almond butter.
Quarter tsp. of Sweet basil.
A pinch of Thyme.
Directions:
Add all the recipes together with the exemption of spring water, place in a
bottle.
Shake the mixture very well before consumption.
Cauliflower Casserole
Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients
Ingredients:
Olive oil
1 garlic clove, chopped
1 onion, chopped
½ cup green bell pepper, chopped
¼ cup celery, sliced thinly
3 cups cauliflower, chopped
1 tbsp. balsamic vinegar
1/8 tsp. salt
1/8 tsp. ground black pepper
Directions:
Heat the olive oil in a nonstick pan. Sauté onion, garlic, celery, and bell
pepper for 5 minutes or until tender.
Add in cauliflower. Pour balsamic vinegar. Season with salt and pepper.
Bring mixture to a boil. Once boiling, reduce to a simmer for 10 minutes.
Serve.
Sweet Corn and Chipotle Chowder
Preparation time: 5 minutes
Cooking time: 40 minutes
Servings: 5
Ingredients
1 tbsp. coconut oil
2 garlic cloves, minced
1 cup onion, diced

½ cup carrot, diced

½ cup celery, diced
1 sweet potato, diced
Pinch of sea salt
Pinch of ground black pepper
2 cups sweet corn kernels, fresh
1 ½ tbsp. chipotle pepper in sauce, minced
1 cup coconut milk
3 cups vegetable broth
¼ cup red bell pepper
½ tbsp. parsley, chopped
¼ tsp. cilantro, chopped
Directions:
Pour coconut oil in a nonstick pan. Sauté garlic, onion, carrot, and celery
until tender and fragrant.
Add in sweet potato. Season with salt and pepper. Sauté until the potatoes are
tender.
Stir in corn kernels and chipotle peppers. Stir well. Pour coconut milk and
vegetable broth. Bring mixture to boil.
Once boiling, reduce the heat and allow to simmer for 10 minutes.
Let cool before transferring to an immersion blender. Blend to the desired
level of consistency.
Transfer back to the pan. Tip in red bell pepper, parsley, and cilantro. Heat
for 2 minutes. Serve.

Tuna and Mango Salad

Preparation time: 5 minutes
Cooking time: 30 minutes
Servings: 5
Ingredients
For the dressing
¼ tsp. raw, unprocessed honey
3 Tbsp. lemon juice, freshly squeezed
Pinch of sea salt
Pinch of black pepper, to taste
½ cup, tuna fillet, sliced into cubes, precooked
1 ripe mango, diced
1 cup red oak leaf lettuce, torn
½ cup watercress, torn
2 cups round leaf lettuce, torn
1 fresh jalapeno pepper, minced
Directions:
For the dressing, pour honey, lemon juice, salt, and black pepper in a bowl.
Whisk until the salt dissolves.
For the salad, combine tuna fillet, diced mango, red oak leaf lettuce,
watercress, round leaf lettuce, and jalapeno pepper in a salad bowl. Toss to
combine.
Drizzle in just the right amount of dressing. Toss to coat.
To serve, ladle equal amount of salad on plates. Drizzle in remaining
dressing. Serve.
Tomato Salad Sandwich
Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
2 wheat bread, toasted
1 Tbsp. pesto sauce

For the Toppings

2 red cherry tomatoes, quartered
2 green cherry tomatoes, quartered
Pinch of palm sugar, crumble
¼ tsp. balsamic vinegar
¼ tsp. apple cider vinegar
Pinch of kosher salt
Pinch of white pepper, to taste
Directions:
Spread pesto sauce on one side of the bread
Place inside the oven toaster and heat until warmed through.
Meanwhile, put together red cherry tomatoes, green cherry tomatoes, palm
sugar, balsamic vinegar, and apple cider vinegar in a bowl.
Season with salt and pepper. Spread mixture on bread. Serve.
Simple Spinach and Kale Salad
Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 5
Ingredients:
3 cups loosely packed spinach

½ cup kale leaves

Dash of Worcestershire sauce
4 tsp. balsamic vinegar
1 ½ tsp. sugar
2 tsp.olive oil
1 oz Tofutti cheese
Directions:
Combine Worcestershire sauce, balsamic vinegar, sugar, and olive oil in a
bowl. Mix well. Set aside.
Place kale and spinach in the bowl. Toss well to combine.
To serve, portion salads in plates. Pour dressing all over salad. Top with
Tofutti cheese. Serve.
Fresh Avocado Salad
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 5
Ingredients:
2 ripe avocado, cubed
½ cup stevia
1 cup almond milk
Directions:
In a mixing bowl, combine avocado, stevia, and almond milk. Stir well.
Chill for 1 hour or until ready to use.
To serve, place equal portions in bowls.

Broccoli Stem Noodles with Artichoke Pesto

Preparation time: 5 minutes
Cooking time: 40 minutes
Servings: 5
Ingredients:
2 fresh broccoli stems, tender parts only
Pinch of salt
Directions:
Scrape one side of broccoli stem using a vegetable peeler for the thick
noodle. Turn broccoli a quarter-way to scrape that side, too.
Continue turning and scraping until stem is processed. Discard the rest.
Place vegetables in a colander. Sprinkle salt. Toss well to combine. Leave for
30 minutes to sweat.
Layer broccoli noodles on a towel. Roll tightly to remove salt and moisture.
Do not rinse. Use as needed.

Artichoke Pesto Sauce

Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
½ cup canned, artichoke hearts

¼ cup cashew nuts, toasted

3 garlic cloves, minced
1 cup fresh basil leaves
¼ tsp. red pepper flakes
2 Tbsp. lemon juice, freshly squeezed
¾ cup extra virgin olive oil
Pinch of kosher salt
Pinch of white pepper, to taste
Directions:
Place artichoke hearts, cashew nuts, garlic cloves, basil leaves, red pepper
flakes, lemon juice, olive oil, salt, and white pepper into the blender.
Process until smooth. Adjust taste if needed. Use with broccoli noodles.
Chicken with Vegetable Rice
Preparation time: 5 minutes
Cooking time: 40 minutes

Servings: 5
Ingredients:
2 tbsp. olive oil
1 thumb-sized ginger, grated
1 garlic clove, minced
2 stalks leeks, minced, reserve some for garnish
2 lbs. chicken thigh fillets, diced
3 cups brown rice, cooked
1 head cauliflower, cut into bite-sized florets
1 can water chestnuts, quartered
1 red bell pepper, julienned
¾ cups chicken stock
1 tbsp. fish sauce
Pinch of salt
Pinch of black pepper
½ tbsp. cornstarch
4 tbsp. water
1 tsp. stevia
Directions:
Pour olive oil in a pan. Sauté ginger, garlic, and leeks for 3 minutes or until
limp and fragrant. Set aside.
Add in chicken thigh fillets. Cook until golden brown. Place cauliflower,
water chestnuts, red bell pepper, and chicken broth. Add in sautéed garlic,
ginger, and leeks. Cook for 15 minutes, covered. Season mixture with fish
sauce, salt, and pepper.
Meanwhile, dissolve cornstarch in water. Add in stevia. Bring mixture to a
boil for 10 minutes.
To serve, place brown rice on a plate. Ladle chicken and veggies. Garnish
with the remaining leeks. Serve.

Green Curry Chicken Pie

Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
1 tbsp. olive oil
1 tbsp. green curry paste
13 ½ oz. coconut milk
4 x ½ lb. chicken breast fillets, cut into ¾-inch pieces
1 ¾ lbs. butternut pumpkin, cut into 3/4-inch pieces
5 1/3 oz. baby spinach leaves
1 tbsp. fresh lime juice
1 tbsp. brown sugar
1 egg, lightly whisked
2 tsp. fish sauce
4 sheets pastry sheets
Baby rocket leaves, for garnish
Directions:
Preheat the oven to 410 F.
Pour olive oil in a frying pan. Once hot, cook curry paste whilst stirring until
aromatic. Add in coconut milk.
Bring it to a boil. Then, add the chicken breast and pumpkin pieces. Lower
heat to medium and simmer while, occasionally stirring, for around 10
minutes or until pumpkin becomes fork tender.
Add spinach, fresh lime juice, brown sugar, and fish sauce into the mix. Stir
the contents until spinach wilts.
Remove the pan from the heat and set aside to slightly cool down.
Transfer the chicken mixture into 4 rectangular pie tins (capacity of a cup
each). Brush tin edges with the beaten egg.
Fold each pastry sheet in half. Brush each side of the pastry sheet. Top each
pie tin with a sheet. Cut pastry sheets 2 slits on top of the pie. Brush the tops
with the beaten egg.
Bake for 20 minutes or until the pastry becomes golden and puffed. Remove
it from the oven and serve with baby rocket leaves.

Chapter 7: Dessert and snacks

Blueberries in Cream Cheese Flapjacks
Preparation time: 5 minutes
Cooking time: 40 minutes
Servings: 5
Ingredients
2 eggs
2 cream cheese
Dash of nutmeg powder

Dash of pinch cinnamon powder

⅛ tsp. honey
coconut oil, for greasing
For garnish
½ cup frozen blueberries or any seasonal berries, thawed
Directions:
Whisk eggs, cream cheese, nutmeg powder, cinnamon powder, and honey
until well-combined.
Pour coconut oil in a nonstick skillet. Place just the right amount of batter
mix into the pan. Cook until the edges are set and the center bubbling. Add
half of the berries in the center.
Flip the other side. Transfer to a plate. Repeat step for the remaining batter.
To serve, stack flapjacks on a plate.
Granola Fruits and Nuts
Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5

Ingredients
4 cups old-fashioned rolled oats
1/2 cup almond slivers
1/4 cup sesame seeds
1 tsp. cinnamon
1/8 tsp. nutmeg
1/4 tsp. salt
1/3 cup honey
2 tbsp. olive oil
1 tsp. vanilla extract
2 tbsp. warm water
6 tbsp. maple syrup
1 cup golden raisins
1 cup dried cranberries
Directions:
Preheat the oven to 300 degrees. Lightly grease a jelly-roll pan with oil.
Combine rolled oats, almonds, sesame seeds, cinnamon, nutmeg, and salt in a
bowl. Mix well.
Put together honey, olive oil, vanilla extract, water, and maple syrup in
another bowl. Pour over the oats mixture. Toss well to combine.
Spread mixture over a jelly-roll pan. Place inside the oven and bake for 55
minutes. Stir well breaking large clumps every 10 minutes.
Take out pan from the oven and add in raisins and cranberries. Store in an
airtight container and store leftovers in the fridge.
Red Berries Smoothie
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 5
Ingredients:
½ cup frozen cranberries
½ cup frozen raspberries

4strawberries, cubed
2 overripe banana, cubed
½ cup crushed ice
½ tsp. honey raw, unprocessed
Directions:
Place cranberries, raspberries, strawberries, banana, crushed ice, and honey in
a blender. Process until smooth.
To serve, pour in tall glasses. Serve immediately.
Vegetable Power Juice
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 5
Ingredients:
2 ripe tomatoes, chopped

1 pear, chopped
1 cucumber, chopped
1 lime, sliced into wedges
½ cup crushed ice
Directions:
Place tomatoes, pear, cucumber, lime, and crushed ice in a blender. Process
until smooth.
To serve, pour in tall glasses. Serve immediately.
Lime Water Infused with Strawberries and Grapes
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 5
Ingredients:
1 cup strawberries, hulled, sliced thinly
2 cups red grapes, seedless, halved
1 lime, sliced into thick half-moons
1½ cups water
1 cup crushed ice
¼ tsp. raw, unprocessed honey
Directions:
Place strawberries, red grapes, lime, water, and crushed ice in a tall, lidded
pitcher. Seal the lid.
Steep for 3 hours. Strain beverage before serving. Add in honey. Serve.
Power Carrot Juice
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 5
Ingredients:
1 carrot, chopped
1 pear, chopped
1 red apple, chopped
1 sprig fresh mint, for garnish
Directions:
Place carrot, pear, and red apple into the juicer. Process until smooth.
Pour into tall glass. Garnish with mint on top. Serve.
Tropical Infusion
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 5
Ingredients:
1 cup pineapples, diced, reserve juice, rinse well
2 kiwi fruits, quartered
1 ripe mango, cubed
1 ripe papaya, cubed
4 cups water
1 cup ice cubes
Directions:
Place pineapples, kiwi, mango, papaya, water, and ice cubes in a large glass
pitcher. Stir well.
Place inside the fridge to chill for 2 hours or more before serving.
Pour into tall glasses to serve.
Peach, Pineapple, and Mango Smoothie
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 5
Ingredients:
1peach, cubed
1 cup pineapple, cubed
1 ripe mango, cubed
1 cup crushed ice
½ tsp. raw, unprocessed honey
Directions:
Place peach, pineapple, mango, crushed ice, and honey in a blender. Process
until smooth.
Divide into glasses. Serve immediately.

Cherry Ripe Bites

Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 5
Ingredients:
½ cup fresh cherries, halved, pitted
¾ cup desiccated coconut
2 tbsp. dry-roasted strawberry powder
1 tbsp. melted coconut oil
¼ cup dark chocolate, melted
Directions:
Preheat oven to 325 F.
Spread cherries with cut-side up on a baking sheet lined with parchment
paper. Roast in the oven for 20 minutes.
Blend roasted cherries and dry-roasted powder together until smooth.
Add desiccated coconut and coconut oil into the blender. Blend to combine.
Pour the blended mixture into a silicone ice cube tray. Refrigerate for an hour
to set.
Once set, remove the set mixture from the mold.
Dip the cherry ripe bites into the melted dark chocolate. Then, lay it on
parchment paper to set.
Store in an airtight container and refrigerate for storage.
Blueberry Lemon Muffins
Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients: For the Dry ingredients
1½ tsp. baking soda
2 cups all-purpose flour, unbleached
2 tsp. lemon zest
½ tsp. salt
For the Wet ingredients
1/3 cup coconut oil
1 cup rice milk
¾ cup palm sugar, crumbled
1 tbsp. lemon juice, freshly squeezed
1½ cup blueberries, rinsed, drained well
Directions:
Preheat the oven to 375°F. Line paper liners in muffin tins.
Combine baking soda, all-purpose flour, lemon zest, and salt in a bowl.
Place coconut oil, rice milk, palm sugar, and lemon juice in another bowl.
Stir well.
Fold in blueberries. Spoon equal portions into 11 muffin tins. Bake for 25
minutes. Remove from the oven.
Cool muffins on cake rack before serving.
Strawberry and Flaxseed Shake
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 5
Ingredients:

2 frozen bananas, overripe

1 cup frozen strawberries, halved
2 cups coconut milk
1 cup ice cubes
1 Tbsp. green stevia
1½ Tbsp. flaxseed, toasted
Directions:
Place bananas, strawberries, coconut milk, ice cubes, and green stevia into
the blender. Process until smooth.
Pour into tall glasses to. Serve.
Shaved Fruits and Vegetables Infusion
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 5
Ingredients:
1 zucchini, shaved into flat, thin ribbons using a spiralizer, seeds discarded
1 carrot, shaved into flat, thin ribbons using a spiralizer
1 green mango, shaved into flat, thin

ribbons using a spiralizer

1 cucumber, shaved into flat, thin ribbons using a spiralizer
1 cup ice cubes
4 cups water
Directions:
Place zucchini, carrot, green mango, cucumber ribbons, ice cubes, and water
into a glass pitcher.
Stir lightly using a spoon. Place inside the fridge to chill for 2 hours.
Pour into tall glasses. Serve.
Power Berries Juice
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 5
Ingredients:
¼ cup frozen blueberries
¼ cup frozen cranberries

¼ cup frozen strawberries

1 pear
1 sprig fresh mint, for garnish
Directions:
Place blueberries, cranberries, strawberries, and pear into the juicer. Process
until the mixture is smooth.
Pour into a tall glass. Put mint on top. Serve.
Almond Jelly Fruit Salad
Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
coconut oil, for greasing
2 pouches unflavored gelatine
2 cups almond milk, unsweetened
2 tsp. palm sugar, crumbled

2 cups water
½ tsp. almond extract
Fruit salad
1 pear, diced
2 cherries, halved
1 apple, diced
1 banana, sliced into thick medallions
¼ cup almond slivers, toasted
Directions:
Lightly grease a baking dish with coconut oil. Combine unflavored gelatin,
palm sugar, almond milk, and water in saucepan. Stir until the gelatin
dissolves.
Allow the mixture to simmer while stirring. Gelatin is done when it sticks to
the back of the spoon. Turn off the heat.
Add in almond extract. Pour gelatin into the baking dish. Let cool for a few
minutes. Seal with saran wrap. Place inside the fridge to chill before slicing
into cubes.
To serve, combine apples, cherries, banana, and pear in a salad bowl. Garnish
with toasted almonds on top.
Soy Berries Parfait
Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
2 cups soymilk
½ pack graham crackers
½ tsp. ground cinnamon
1 cup blueberries
1 cup strawberries, halved
Directions:
Place graham crackers and cinnamon into the food processor. Process until
crumbly.
To assemble, pour graham cracker crumbs to serve as parfait’s base. Pour soy
milk. Dot with strawberries, blueberries, and graham crackers. Finish with
some crumbs of graham crackers.
Place inside the fridge to cool for 2 hours or until ready to serve.
Cranberry Flax Balls
Preparation time: 5 minutes
Cooking time: 30 minutes
Servings: 5
Ingredients:
1 tbsp. ground flax seed
1 tbsp. chia seeds
1 cup date
1/2 cup honey
Pinch of salt
1 1/2 cups oats
1 cup pistachio nuts, shelled
1 cup dried cranberries
1/3 cup white chocolate chips
Directions:
Line a baking pan with parchment paper.
Meanwhile, combine dates, chia seeds, ground flax seeds, honey, and salt in a
food processor. Pulse until well-combined.
Transfer mixture to a bowl. Add in dried cranberries, oats, pistachios, and
white chocolate chips. Place inside the fridge for at 30 minutes.
Once cooled, shape into balls. Arrange on the baking pan. Allow to cool for
30 minutes before cutting. Place inside the fridge until ready to serve.
Conclusion
I hope this book was able to help you know valuable information about
arthritis and on how you can improve your overall health and wellbeing with
proper treatment and diet. I hope this has helped relieve some of the pain of
arthritis prevalent amongst young and old alike.
We hope that you have found this book to be beneficial as you set out to
reduce the inflammation in your body and begin to heal! Remember…this is
all a process. It’s a marathon, not a sprint.
The next step is to let other people know of the information you have learned
from this book with the hope that you pay forward and help alleviate at least
some of the pain and suffering and bring hope to those who think that
arthritis is incurable. So, I say, be hopeful, especially now that you know
there is cure. You do not have to deal with arthritis painfully for the rest of
your life.