One of the main reasons making a holiday feast is so hard for those of us with joint pain is the actual chopping, standing, and time consuming repetitive strain on our joints. Because of that, I’ve put together a holidayesk feast that minimizes difficult cooking activities like chopping vegetables (for those with arthritis) and maximizes the kind of food that can help with long term joint pain relief. Salmon, garlic, broccoli, brussel sprouts, sweet potatoes, and onions are all healthy joint food that is said to help reduce inflammation and keep your joints jubilant. This meal serves 4 and is quick and easy to make for a family during the holidays. If you’re having more people over, simply double the ingredients and you’re good to go without that much work at all!
Tips to help make your holiday dinner easier:
- Let others help. If you suffer from chronic joint pain or even if your joints often bother you when you are cooking or doing certain activities, don’t be afraid to ask for help. Your loved ones love you and would love to help in any way they can. You just have to let them.
- Splurge on things that make your life easier. If chopping up veggies is hard on your joints, buy pre-chopped veggies or veggies that are easy to just throw on a baking sheet (like broccoli and brussel sprouts below).
- Take breaks. Cooking all day can be fun, but as we all get older, it is harder on our feet and joints to stand for long periods of time. Make sure to rest when you have a moment. Roll out on the Chirp Wheel. Lift up your feet and have a drink. It is your holiday for goodness sake.
4 (6-ounce) Salmon Fillets
Garlic Butter Spread to taste
2 cups Broccoli Florets
2 cups Brussel Sprouts
2 Sweet Potatoes (there are frozen pre-cubed sweet potatoes in the frozen food section, or if you’re feeling up to it, you can cube some fresh ones)
1 large Onion (you can purchase a pre-diced onion at the store, or it you’re feeling up to it, you can dice it yourself or have a loved one help out)
1 lemon (optional)
- Preheat oven to 400 degrees F. Grease a sheet pan with cooking spray.
- Arrange broccoli florets, brussel sprouts, sweet potatoes, and salmon fillets on prepared sheet pan. (If you purchased frozen sweet potatoes, you’ll want to start cooking them in the oven about 15 to 20 minutes before you add the rest of the ingredients to the baking sheet.)
- Rub garlic butter spread over each fillet. Set aside.
- Melt a portion of the garlic butter spread and pour the butter mixture over the veggies.
- Take half of a lemon and squeeze lemon juice over everything.
- Season with salt and pepper.
- Place the sheet pan in the oven and cook for 15 minutes, or until the fish flakes easily with a fork. If you have a meat thermometer, the internal temperature of the salmon should be at least 145 degrees F.
- Remove from oven, and serve.
Cary Orthopaedics. (2020). 10 foods that help reduce joint pain. Retrieved from https://www.caryortho.com/10-foods-that-help-reduce-joint-pain/