Tuna, pineapples and sunflower seeds transform a simple side salad into a therapeutic meal for natural arthritis treatment.   

Prep Time: 15 minutes

Total Time: 15 minutes

Ingredients

2 cups baby spinach torn into bite sized pieces

2 cups lettuce torn into bite sized pieces

1 cup carrots grated

1 cup broccoli

4 oz water packed tuna

½ cup pineapple cubes

1 Tablespoon grated cheddar cheese

2 Tablespoons sunflower seeds

¼ cup whole grain croutons

1 tablespoon extra-virgin olive oil

3 tablespoons lemon juice

Salt and pepper to taste

Instructions

1. Place the green leafy vegetables in a large bowl. Add the other vegetables. Toss in the tuna, croutons and pineapple. Sprinkle the sunflower seeds and grated cheese on top.

2. In a separate bowl make the dressing by whisking the olive oil and lemon juice as you season them with salt and pepper.

3. Drizzle the dressing over the salad and toss it with a fork.

4. Serve immediately.

Nutrient Notes

Spinach contains omega 3 fatty acids which have anti-inflammatory properties for dealing with the joint inflammation or arthritis. It also contains vitamin A and vitamin C which are potent antioxidants.

Broccoli is a good source of omega 3 fatty acids, vitamin B3 or niacin, vitamin B5 or pantothenic acid, vitamin C and iron.

Carrots are a good source of vitamin A which is a potent antioxidant.

Fatty fish like tuna contain omega 3 fatty acids which have anti-inflammatory properties that are useful for dealing with the joint inflammation associated with arthritis.

Pineapples contain bromelain which is useful for reducing the inflammation in the joint associated with arthritis.

Cheese is a good source of calcium which is required for healthy bones.

Calorie Counter

2 cups Spinach 15 calories

2 cups Lettuce 15 calories

Broccoli 1 cup 30 calories

Carrots 1 cup 50 calories

Tuna (water packed) 4 oz 150 calories

½ cup pineapple 40 calories

2 Tablespoons sunflower seeds 50 calories

1 Tablespoon cheddar cheese 30 calories

¼ cup whole grain croutons 50 calories

Olive oil 1 tablespoon 100 calories

1 lemon 10 calories

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