1 serving

Cucumbers contain curcubitacins, substances that can block inflammatory pathways.
Apples are rich in quercetin, an anti-inflammatory flavonoid that can actually help heal the lining of the intestine. That’s key, because intestinal permeability (“leaky gut”) is linked to some arthritis issues.
Spinach may help reduce inflammatory markers in the blood.
Lemon with peel contains anti-inflammatory limonene, so using unpeeled lemon in this recipe bumps up the inflammation-fighting power.


1 cup fresh spinach, lightly packed
1 large cucumber
1 tsp fresh ginger root (about ½ inch)
¼ bunch flat-leaf parsley
½ apple, cored
1/2 lemon, with peel
stevia powder to taste

Wash and roughly chop all produce. Place them in a blender and blend until smooth. Add stevia, if desired. Serve immediately.

Cal: 108 - P: 4 - F: 0.4 - Cb: 23.9

You can replace it with a fruit or portion of fruit, if you have fruit in your plan. Or for a whole wheat bread or rice cracker, if you have bread or chicken in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch.