Avocado, Chilli and Ginger Pain Relieving Salad

Many people ask how to get relief from their pain. We have lots of videos on the site demonstrating exercises that can help to reduce the amount of pain we experience, but when it comes to directly treating pain, the secret could be in what we are eating.

Of course, eating foods with anti-inflammatory properties and avoiding foods that cause inflammation will indirectly relieve pain. Reducing inflammation will help with arthritis, and reduce back, neck and joint pain, but can we go further and find foods that actively bring us relief when the pain does come. I have been researching ingredients that are both good for inflammation sufferers, and have natural pain relieving properties. How great to be able to get relief from pain whilst also eating healthily!

The three main pain relieving ingredients for this recipe are avocado, fresh ginger and red chillies. Happily, the flavors also work really well together, and lend themselves naturally to an Asian-style preparation.

Avocados are full of nutrients such as vitamins K and B6, dietary fiber and potassium, containing even more than bananas in fact! But the real magic lies in the fatty acids they contain. These are often referred to as “good fats” and have been shown to block the inflammatory mediators activated by the immune system, thus reducing the pain caused by inflammation.

The fatty acids also help to maintain healthy cartilage and tissues, meaning you are less likely to feel pain in the future.

We all know what happens when you eat too much chilli, and its certainly not pain relief, but the capsaicin from certain varieties of chillies can actually ease the pain from arthritis and joint pain. Peppers from the Capsicum genus like jalapeños, cayenne, and tabasco are the ones to go for. Capsaicin is so effective it is sold in a concentrated from over the counter, as a cream for pain relief. I have to advocate the use of chilli in moderation, but you can test out how much works for you and tweak amounts to see how effective it is in relieving your pain.

The capsaicin works by releasing endorphins into the brain, these are the happy hormones that are associated with pain relief. This is the reason we can get addicted to the chilli buzz, even if it initially burns the mouth.

The third pain reliever in this recipe is fresh ginger, used for centuries by the Chinese to treat pain. The fiery root is a powerful anti-inflammatory, but also has anti-ulcer, antioxidant and surprising analgesic properties, so it really is a pain reliever of the highest order.

The creamy avocado will contrast with the fiery chilli and ginger, with freshness from lime juice and cilantro, and crunch from nutty sesame seeds and sugar snap peas. Hopefully you will find the Asian-inspired salad nutritious and soothing but if nothing else it will be delicious!

This salad can be enjoyed on its own or with some rice noodles, which are easy to digest and a good source of fiber, zinc and iron. Grab those chopsticks from the cupboard and dig in.

Avocado, Chilli and Ginger Pain Relieving Salad

Serves 4

Preparation time: 10 minutes


2 avocados

1 red chilli

2 spring onions

1 tbsp sesame seeds

1 pound sugar-snap peas

1 bunch cilantro

For the dressing:

1 thumb fresh ginger

juice from ½ lime

2 tsp sesame oil

2 tbsp rice vinegar

1 tbsp honey

1 tsp soy sauce

a few drops of Tabasco sauce


  • Choose firm but ripe avocados so that they keep their structure when sliced and dressed. Leave peeling until the last minute as they will brown quickly.
  • Mix the dressing ingredients well in a bowl.
  • Peel the ginger and slice finely. The best way to peel it is to use a teaspoon to scrape off the skin. Then infuse the ginger in the dressing, the longer the better to extract that goodness.
  • Toast the sesame seeds in a hot, dry pan until fragrant and evenly browned. Set aside to cool.
  • Just before serving, slice the chilli and spring onions finely. Top the sugar-snap peas and slice them in half lengthways.
  • Cut the avocados lengthwise around the stone and remove it. Carefully scoop out the flesh with a tablespoon, preserving the round shape.
  • Cut the avocado into ¼ inch slices.
  • Assemble the salad ingredients in a large bowl. Pour over the dressing and carefully toss the ingredients. Adjust seasoning with more soy sauce for saltiness, chilli for heat, or vinegar for acidity to your taste.
  • Rip the fresh cilantro over the salad, and sprinkle the whole thing with the toasted sesame seeds. Enjoy the pain relieving goodness.


If you want to know what foods will help you restore your natural vitality and get slim and stay slim, then check out the Best Foods That Rapidly Slim & Heal In 7 Days.