Health and Diet Recipes

Arthritis Health and Diet Recipes

Autumn Harvest Salad

An abundance of delicious root vegetables makes for a nutrient-packed salad. Using a food processor to shred the vegetables makes it quick and easy too!

1 cup (250 mL) shredded carrot

 1⁄2 cup (125 mL) shredded turnip

1⁄2 cup (125 mL) shredded beet

1 apple, diced

2 green onions, thinly sliced on the diagonal

2 tbsp (30 mL) fresh thyme leaves

1 tbsp (15 mL) chopped fresh sage

1⁄3 cup (75 mL) Harvest Dressing (see recipe below)

1⁄4 cup (60 mL) coarsely chopped cashews

3 tbsp (45 mL) sesame seeds


  1. In a large salad bowl, combine carrot, turnip, beet, apple, green onions, thyme and sage. Toss well to combine. Drizzle Harvest Dressing over top and toss well. Scatter cashew nuts and sesame seeds over top and serve immediately.



Shaving or shredding the root vegetables makes them easy to combine and digest.

Harvest Dressing

1 whole head garlic, roasted (or 1 clove garlic, finely chopped)

3 tbsp (45ml) Olive Oil

1 tbsp (15ml) tamari or soy sauce

1 tbsp (15ml) freshly squeezed lemon juice

2 tbsp (30 ml) chiffonade basil

Salt (optional)


  1. In a jar with a lid or small bowl, combine garlic, oil, tamari, lemon juice and basil. If using roasted garlic, squeeze soft cloves into the container and mash with a fork. Shake or whisk ingredients to mix well. Taste and adjust seasonings, adding salt, if needed.

Chickpea Tofu Burger with Coriander Mayonnaise

The combination of chickpeas and tofu gives a rich texture to these unusual burgers. Choose eggs that are high in omega-3 fatty acids.

  • Preheat oven to 425°F (220°C)
  • Food processor
  • Baking sheet sprayed with vegetable spray

1 cup (250 mL) rinsed drained canned chickpeas

8 oz (250 g) firm tofu

1⁄3 cup (75 mL) dry bread crumbs

2 (30 mL) tbsp tahini

11⁄2 tbsp (22 mL) freshly squeezed lemon juice

1 tsp (5 mL) minced garlic

1 large egg

1⁄4 tsp (1 mL) freshly ground black pepper

1⁄4 tsp (1 mL) salt

1⁄3 cup (75 mL) chopped fresh cilantro

1⁄4 cup (60 mL) chopped green onions

1⁄4 cup (60 mL) chopped red bell peppers



1⁄4 cup (60 mL) 2% plain yogurt

1⁄4 cup (60 mL) light sour cream

1⁄4 cup (60 mL) chopped fresh cilantro

1 tbsp (15 mL) light mayonnaise

1⁄2 tsp minced garlic


  1. In a food processor, combine chickpeas, tofu, bread crumbs, tahini, lemon juice, garlic, egg, pepper and salt; process until smooth. Add cilantro, green onions and red peppers; pulse on and off until well mixed. With wet hands, scoop up 1⁄4 cup (60 mL) of the mixture and form into a patty. Put on prepared baking sheet. Repeat the procedure for the remaining patties. Bake for 20 minutes, turning burgers at the halfway point.
  2. Sauce: Meanwhile, in a small bowl, stir together yogurt, sour cream, cilantro, mayonnaise and garlic; set aside.
  3. Serve burgers hot with sauce on the side.


Serve in pita breads or on rolls, with lettuce, tomatoes and onions.
Tofu is found in the vegetable section of your grocery store. If desired, it can be replaced with 5% ricotta cheese.
Tahini is a sesame paste, usually found in the international section of your grocery store. If unavailable, try peanut butter.

Permissions and credits

Courtesy of The Complete Arthritis Health, Diet Guide and Cookbook by Kim Arrey © 2019 Reprinted with permission.

Available where books are sold.

Text copyright © 2012, 2019 Kim Arrey
Recipes copyright © 2012, 2019 Robert Rose Inc.
Illustrations copyright © 2012, 2019 Robert Rose Inc.
Cover and text design copyright © 2012, 2019 Robert Rose Inc