Healing Recipes for Aching Joints

Did you know that diet plays a huge role in joint health? Two of the best healing foods to eat for sore joints are:

1. Dandelion: its roots can be used in teas and the leaves in pesto and salad.

2. Mint: calms inflammation and restores digestion.

Dandelions and Mint as herbal healing foods for aching joints and inflammation.

Dandelion greens are especially mineral-dense for bone growth. They are also often considered a “wild multivitamin”.

• Calcium - strengthens bones, teeth, and supports nerve function

• Iron - supports red blood cell formation and oxygen transport

• Magnesium - for muscle relaxation, nerve health, energy production

• Potassium - regulates fluid balance, lowers blood pressure, and supports heart health

• Manganese - for bone formation, metabolism, and antioxidant functions

• Phosphorous - for bone strength and energy metabolism

• Copper - helps with iron absorption, connective tissue, and immune health

• Zinc - for immune support, wound healing, enzyme activity

Mint is lighter but still offers useful minerals, along with cooling and digestive benefits.

• Calcium – strengthens bone and nerve health

• Iron – regulates blood health and oxygen transport

• Magnesium – supports muscle relaxation and enzyme activation

• Potassium – helps with fluid balance and heart rhythm

• Phosphorus – supports energy metabolism and bone structure

• Manganese – strengthens metabolism and antioxidant defense

• Copper – regulates nervous system and iron metabolism

• Zinc (trace) – strengthens immune support

Smoothie Green Smoothie with Mint

In this recipe, you have spinach, mint and coriander: cooling and anti-inflammatory foods plus, chia which is full of magnesium and calcium for healthy bones, and Omega 3s for collagen production.

Ingredients:

• 1 banana

• ⅓ large cucumber

• 1 cup raw spinach

• 1 tablespoon of chia seed

• 1 teaspoon vanilla essence

• 1 cup of almond milk

• Handful of fresh mint or coriander leaves

Directions: Blend all ingredients on high for 60 seconds until smooth. (Please don’t add ice as this inhibits your digestion).

Dandelion and Coriander Pesto

When the dandelions pop up in your lawn in spring time, don’t spray them! Turn them into a nourishing super food!

Ingredients:

• 1 cup fresh dandelion leaves (yes, straight from your lawn as long as they haven’t been sprayed with any chemicals)

• 1 cup fresh coriander (stems + leaves)

• ½ cup nuts or seeds (walnuts, almonds, sunflower, or pumpkin seeds all work)

• 2 cloves garlic

• ½ cup olive oil (or more as needed)

• 2 tbsp lemon juice (or lime juice for extra zing)

• ½ tsp salt (to taste)

• ¼ cup grated parmesan or nutritional yeast (optional for vegan)

• Optional Extra: 1 tsp honey or maple syrup if you want to soften the dandelion’s bitter edge

Directions:

1. Wash and pat dry the dandelion and coriander.

2. Add greens, nuts/seeds, garlic, lemon juice, and salt to a food processor.

3. Pulse until finely chopped.

4. With the motor running, drizzle in olive oil until you reach a smooth, spreadable texture.

5. Stir in parmesan/nutritional yeast if using. Taste and adjust seasoning.

Storage:

1. Keep in the fridge for up to 1 week in a sealed jar topped with a thin layer of olive oil.

2. Freeze in ice cube trays for quick single-serve portions.

Do you want more herbal recipes customised to your conditions? Let’s talk about it, I might have something prepared for you. Send me a message here.