For most of us, the only medication we’d deem (just barely) edible is flavored vitamins for kids. And yes, candy—even healthy candy—is a far cry from real food.

Turns out, though, there really are foods to fight your battles. A dish of colorful vegetables provides nutrients and antioxidantsthat can reduce inflammation. Carrots, broccoli, and cauliflower promote health with vitamin C, beta-carotene, and quercetin, and rosemary essential oil has been used as an arthritic pain reliever for generations.

If you plan your meals enough ahead of time and keep them thoughtful, they might just help you manage your joint pain (while maintaining a healthy weight).

For one ¬†such recipe, here’s Holistic Pain:

Recipe: Lemon Rosemary Chicken for Arthritis

Lemon Rosemary Chicken and Mediterranean Vegetables 

Ingredients:

Chicken

  • 4, 6-ounce boneless, skinless chicken breast halves
  • 2 teaspoons extra-virgin olive oil
  • 1 teaspoon salt-free lemon-pepper seasoning
  • 1 teaspoon salt-free citrus-herb seasoning
  • 3 lemons, thinly sliced
  • 8 fresh rosemary sprigs
  • 1 1/4 cup chicken broth
  • 1/2 teaspoon crushed garlic

Vegetables

  • 1 package (16 ounces) frozen mixed vegetables (Use your favorite: peppers, broccoli, carrots, cauliflower, or any other vegetable works perfectly)
  • 2 teaspoons olive oil

Servings: 4

Cooking Time: 20 minutes

Directions:

  1. Preheat oven to 375 degrees.
  2. Brush both sides of the chicken pieces with olive oil. Sprinkle lemon-pepper seasoning and citrus-herb seasoning on top.
  3. Place lemon slices and several sprigs of rosemary on the bottom of a baking dish. Place the chicken breasts on top, and finish the dish off with another layer of lemon slices and rosemary sprigs.
  4. Bake for 20 to 25 minutes, until the chicken reaches 165 degrees and is no longer pink.
  5. While the chicken is baking, place olive oil in a large skillet and heat on medium-high. Once the pan heats up, place the frozen vegetables inside and cook, stirring occasionally.
  6. Once the chicken is done, remove from the oven. Take four rosemary sprigs from the baking dish and place in a small saucepan. Add chicken broth and garlic.
  7. Boil over medium-high heat until the mixture reduces by half.
  8. Strain the mixture using a fine-mesh strainer to separate any solids from the juice. Pour juice over chicken and vegetables and serve.

It almost goes without saying: no one wants to come home from a long day of arthritis flare-ups at work, only to stand in the kitchen cooking a gourmet meal.

Meal planning not only allows you to purchase and plan for vegetables and herbs with pain-relieving properties—you can cook ahead of time, too! If you keep a couple of these meals frozen securely in your freezer, you’ll find real relief at the easy dinner prep.