anti inflammatory breakfast recipes ~ Health Is your wealth

What are the benefits of eating an anti-inflammatory breakfast?

Inflammation is your body's natural response to tissue damage, chemicals, or other harmful elements. Although it is natural, chronic inflammation can lead to common diseases such as diabetes and heart disease. Inflammation can also aggravate pain in chronic pain patients. Incorporating anti-inflammatory foods into your diet can help you stay healthy and reduce pain.

Although all fruits and vegetables contain potent micronutrients that target your cells and improve your overall health, certain foods have additional anti-inflammatory properties. These are some examples. Running on Real Food has even more anti-inflammatory pantry staples.

Whole grain literally means food that contains the entire grain—bran, endosperm, and germ. These heart-healthy foods also aid in the reduction of inflammation. Among the options are:

Whole-grain bread
Brown rice
Oatmeal
Quinoa
Millet

Many anti-inflammatory breakfast recipes include these foods. However, keep in mind that many labels are deceptive and may say "containing whole grain." This does not imply that they contain enough of the beneficial components to provide the health benefits you seek. Check the ingredients to ensure that the first ingredient is "whole grain." Better yet, use whole grains directly in one of our recipes so you know exactly what's in your breakfast.

Ginger has anti-inflammatory properties. diabetic patients with low-grade inflammation who took two ginger tablets daily had significantly less inflammation.

Vegetables with dark green leaves

Kale, spinach, broccoli, and chard are among the vegetables with a strong flavour. Although not everyone enjoys the taste, incorporating these incredibly healthy plants into your morning smoothies or delicious egg bakes will make your body happy. These vegetables have a high concentration of anti-inflammatory vitamins A, C, and K.

10 anti-inflammatory breakfast Recipes

01. Blueberry Cocao Breakfast Smoothie

Blueberries and cocoa combine to make a decadent anti-inflammatory breakfast smoothie that is also a tasty way to satisfy a chocolate craving! Add a handful of dark leafy greens for extra nutrition — you won't even notice!

1 cup of frozen blueberries
1 tbsp unsweetened cocoa powder
1 tbsp. raw cacao nibs
1 tbsp. almond butter
½ cup full-fat unsweetened coconut milk
½ cup unsweetened almond milk

In a blender, combine all of the ingredients and pulse until smooth.

02. Greek yoghurt recovery smoothie

If you want to live an anti-inflammatory lifestyle while also simplifying your morning routine, this recovery smoothie recipe is for you! It contains protein-rich, anti-inflammatory, and easily digestible ingredients such as spinach, blueberries, and greek yoghurt.

½ cup plain Greek yoghurt
1 cup nut milk of choice, such as almond milk
¼ cup blueberries (fresh or frozen)
¼ cup packed baby spinach
pinch of ground cinnamon or cardamom, pistachios, or bee pollen
1 tablespoon nut butter of choice
3-4 ice cubes

In a blender, combine all of the ingredients and pulse until smooth.

03. Maple-baked rice porridge

Brown rice is regarded as one of the safest foods for migraine sufferers to consume. It is the star ingredient in this recipe for sweet baked rice porridge. The flavour comes from cinnamon (an anti-inflammatory spice), vanilla extract, and maple syrup, which bubbles and caramelizes when baked. This breakfast is so decadent that you might consider eating it for dessert as well!

½ cup brown rice
Pinch of cinnamon
½ teaspoon pure vanilla extract
Sliced fruit, such as berries, pears, plums, or cherries
2 tablespoons pure maple syrup
Pinch of salt (optional)

Preheat the oven to 400°F.
In a medium-high-heat pot, combine the rice and 1 cup of water.
Bring to a boil, then stir in the vanilla extract and cinnamon.
Reduce the heat to medium-low and cover.
Simmer for 10-15 minutes (or according to package directions if using rice that takes longer to cook) or until tender.
Stir the rice and divide it between two heat-safe bowls.
Top each bowl with a tablespoon of maple syrup and your favourite sliced fruit.
If desired, season with salt.
Bake for 10-15 minutes, or until the maple syrup begins to bubble and the fruit begins to caramelize.
Serve right away.

04. Energizing pineapple anti-inflammatory smoothie

Pineapple contains bromelain, a proteolytic enzyme that aids the body in fighting inflammation. Turmeric and ginger are also anti-inflammatory, and chia seeds are high in omega-3 fatty acids. Omega-3 fatty acids are essential fats that the body cannot produce on its own and must obtain from food. They are an essential component of cell membranes and play a role in the action of hormones that regulate inflammation. Immune-boosting, blood sugar-stabilizing protein powder completes this smoothie for a powerful morning start.

1 cup brewed and cooled green tea
2 cups spinach or kale
1 cup frozen pineapple chunks
2/3 cup cucumber, peeled and cut into large chunks)
½ cup frozen mango chunks
½ of a medium banana, peeled
1/2” fresh ginger – peeled and cut from the stalk (about ½ tsp)
¼ tsp ground turmeric
3 mint leaves – rough chopped
1 scoop of protein powder
1 Tbsp chia seeds
4–5 ice cubes (or more or less to personal desired consistency)

In a high-speed blender, combine all of the ingredients except the chia seeds.

Chia seeds should be added at the end of the blending process to prevent them from sticking to the blender container.

If you prefer a thicker smoothie, add ice cubes and blend until the desired consistency is reached.

05. Coffee and mint parfait

Migraine headache pain, in particular, is frequently caused by widened blood vessels pressing against nerves. Caffeine, which can reduce the size of blood vessels, can sometimes help to relieve headache pain.

However, in this case, less is more, as too much caffeine will dehydrate you and exasperate symptoms. Experts recommend drinking one small cup of coffee or incorporating a small amount into a recipe.

This parfait also includes fresh mint, which has been shown to relax blood vessels and reduce tightness in both the neck and the head. With only a few ingredients and little to no prep time, you can prepare this dish quickly and expect relief within minutes.

½ cup plain yoghurt
3-4 drops of peppermint Stevia (optional)
¼ cup chopped pecans
2 teaspoons brewed coffee
For garnish: coffee granules and fresh mint

In a small bowl, combine the yoghurt, coffee, and stevia (if using).

Layer the yoghurt and pecans in a small glass, alternating until the glass is full.

Garnish with coffee granules and mint leaves.

06. Pecan banana bread overnight oats

1 1/2 cups milk
1 cup old-fashioned rolled oats
1/4 cup plain Greek yoghurt
2 very ripe bananas, mashed
1 1/2 Tbsp. honey
2 Tbsp. unsweetened coconut flakes, toasted
2 tsp. vanilla extract
1 Tbsp. chia seeds
Banana slices, roasted pecans, fig halves, honey and pomegranate seeds, for serving
1/4 tsp. flaked sea salt

In a medium mixing bowl, combine the oats, milk, bananas, Greek yoghurt, unsweetened coconut flakes, honey, chia seeds, vanilla extract, and sea salt. Divide the mixture evenly between two bowls or glass jars. Refrigerate for at least 6 hours or overnight. Stir in the banana slices, roasted pecans, and fig halves, and serve. Drizzle honey over the top and sprinkle with pomegranate seeds.

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07. Avocado Mint Cacao Smoothie

1 frozen banana
1 cup of unsweetened almond milk
1 handful of fresh mint leaves
½ of an avocado
1 tbsp. raw cacao nibs
1 tsp. pure maple syrup

Blend all of the ingredients in a high-speed blender until smooth.

08. ancient grains breakfast bowl

Because ancient grains are easily digested and provide fuel to the body, they make an excellent pre-workout breakfast. Although the grains must be cooked, they can be prepared ahead of time and reheated. You can even boil the grains ahead of time and then stir in the heated spiced milk when ready to eat.

1 cup of grains
2½ cups coconut water or nut milk
2 whole cloves
1 cinnamon stick
Maple syrup (optional)
Fresh Fruit: apples, pears, blackberries, cranberries etc
1-star anise pod (optional)

To make the grain bowls, bring the grains, coconut water/nut milk, and spices to a boil in a saucepan. When the water begins to boil, cover and reduce the heat to medium-low. Cook for 20-25 minutes (or according to package directions) until the grains are tender. Remove the spices from the heat and set them aside. Serve with desired fruit and, if desired, a drizzle of maple syrup.

09. Yogurt parfaits with raspberries and chia seeds

Yoghurt contains probiotic bacteria that can help with bloating, inflammation, and pain. An 8-ounce container will also supply you with calcium, magnesium, and potassium.

The yoghurt in this yoghurt parfait recipe is layered with a chia seed mixture. Chia seeds are nutritional powerhouses, high in fibre (which keeps you full), protein, and omega-3 fatty acids. The seeds are combined with raspberries for a jam-like consistency in this recipe, but you can use any ripe summer berry of your choice for the same effect!

2 tbsp of chia seeds
½ cup fresh raspberries
Pinch of cinnamon
1 tsp maple syrup
Fresh fruit, such as sliced blackberries, nectarines, etc
16-ounces plain yoghurt

In a small mixing bowl, combine the raspberries. Mash the berries with the back of a fork until they have a jam-like consistency. To the bowl, add the chia seeds, honey, and cinnamon. Mash until all of the ingredients are thoroughly combined. Place aside.

In the bottom of a medium-sized glass or jar, layer yoghurt. Place a layer of the raspberry chia mixture on top. Finish with another layer of yoghurt. If desired, garnish with fresh sliced fruit and an additional drizzle of maple syrup. Rep with the second glass or jar.

10. Cinnamon granola with a crunch

½ tsp ground cinnamon
2 tbsp pumpkin seeds
2 cups old-fashioned rolled oats
¼ cup unsweetened shredded coconut
¼ cup chopped walnuts
¼ cup honey
¼ tsp ground nutmeg
¼ tsp ground cloves
¼ cup dried cranberries
¼ cup chopped dried apricots
¼ cup raisins
4 tbsp unsalted butter, melted

Preheat your oven to 300°F.
Using parchment paper, line a baking sheet.
Set aside the oats, coconuts, walnuts, pumpkin seeds, and spices in a large mixing bowl. Meanwhile, in a separate bowl, combine the honey and melted butter and pour it over the oat mixture. Stir thoroughly.
Place the oat mixture on a baking sheet. Bake for about 25 minutes, or until golden. Allow cooling after removing from the oven.
When the granola has cooled, break it up and mix in the dried fruit. Keep it in an airtight container.

Find Out more Breakfast recipes bellow

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You will get 55 delicious tasty and hearty breakfast recipes for a flat belly! Quick and easy to prepare, these healthy recipes keep you fuller for longer!

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02. 300 Vegan/Plant Based Recipe Cook Book

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03. 5 Minute Vegan Recipe COOKBOOK

With the increasing number of people moving toward a vegan lifestyle diet for health, animal welfare or the environment, it’s no wonder it’s the fastest growing eating philosophy around the world.

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Even though you can prepare these recipes in a very short amount of time, it does not mean that the taste is compromised.

We guarantee that all of the recipes in this book are full of flavour and are perfect for breakfast, lunch, dinner, and even snacks. Not only are these recipes quick to prepare, but they are also easy. You will not have a hard time finding the ingredients you need.

Health Is your wealth

Saturday, October 01, 2022