11 Easy Anti-Inflammatory Breakfast Recipe Ideas

Inflammation is something everyone has experienced or will experience at some point in their life.

It’s our body’s natural reaction to fighting with infections, damaged tissue or any type of injury that has happened in your body.

While it’s usually a passing thing if left untreated inflammation can cause some serious conditions and worsen others.

Inflammation can lead to diabetes and cardiovascular diseases, as well as chronic pain.

What Not to Eat for Breakfast if You Have Inflammation

When your body is experiencing inflammation, there are some foods that can worsen the condition of it.

You should try to avoid these foods to be able to fight through the inflammation and help your body recover easier and faster:

Sugary Foods and Drinks

Sugary foods and drinks can lead to obesity, which can later lead to diabetes and other heart problems with it.

These are well-known factors for inflammation all around the body, but new research has also shown that consuming foods and drinks that have high levels of sugar can cause even more serious conditions, one of the worst ones being cancer.

Moreover, the sucrose found in sugar has been proven to block the positive effects of the omega-3 fatty acids, which can worsen the inflammation you’re experiencing.

Saturated Fats

Saturated fats can trigger a type of inflammation called adipose, which is inflammation of the fat tissue.

This type of inflammation has been known to worsen certain bone conditions such as arthritis and cause several types of heart diseases.

Additionally, they can lower the good cholesterol called HDL and impair the function of the endothelial cells found in your arteries, which will deteriorate blood flow and worsen the inflammation.

Saturated fats can be found in certain types of margarine used to produce processed foods to extend their life, and in great quantities in pizzas and cheese.

Soybean and Vegetable Oil

Soybean and vegetable oils are full of omega-6 fatty acids. While the body benefits from a good balance of omega-6 and omega-3 fatty acids, excess consumption of omega-6 fatty acids can lead to the production of pro-inflammatory chemicals. 

Instead, the best option for you, if you’re experiencing inflammation or want to eat healthier in general, would be to replace vegetable oil with a healthier type of oil, and one of the best anti-inflammatory ones is the extra virgin olive oil.

White Flour Products

White flour products, white rice, white potatoes, and cereals are all considered refined carbohydrates.

The refined carbs have a higher glycemic index that has the potential to raise the blood sugar level rapidly and with it, raise the inflammatory markers all over your system, which is the number one reason doctors recommend avoiding white flour products and replacing them with a healthier substitute.

Artificial Sweeteners

The main ingredient in sodas worldwide is a chemical called Aspartame, which is an artificial sweetener that many people are intolerable of but don’t realize it.

As a result of this intolerance, the body starts trying to fight off the chemicals as a natural response which can cause or worsen the inflammation in your body.

When you’re preparing your next breakfast, instead of reaching out for that soda, try preparing yourself a delicious smoothie or squeezing yourself a nice, refreshing juice.

What to Eat at Breakfast if You Have Inflammation?

As there are foods that worsen inflammation, there are those foods that help fight through it.

By consuming these foods, you’re helping your body regenerate faster and produce healthy cells that fight off inflammation.

They contain a variety of chemicals, nutrients and anti-inflammatory properties that will not only help you fight and prevent inflammation but will also boost your overall health.

With that in mind, if you’re experiencing inflammation, tend to consume the following foods:

Eggs

Eggs are the most common breakfast food around the world, regardless of the region or culture.

In fact, it’s difficult to find a healthy diet that doesn’t have eggs in it, whole or part of it (the white or the yolk).

They contain an abundance of healthy nutrients such as the natural, high-quality protein, vitamin B2, selenium, and various minerals.

The anti-inflammatory properties of the eggs come from the chlorine in it, which has been found to be effective against inflammation throughout the whole body.

You can consume eggs any way you want, boiled, fried with extra virgin olive oil or as a delicious omelet.

Coffee

I’m sure many of you smiled when you saw coffee on this list. It’s one of the most consumed beverages in the world most people can’t imagine their day without.

The vast majority of people tend to drink it in the morning, before or during their breakfast to give them that extra energy boost and wake up their sleeping body, but not many realize coffee has other, more useful benefits for your body.

It contains many antioxidant compounds that are effective against the known pro-inflammatory protein called C-reactive protein.

This makes it a great addition to your morning meal, either as a liquid drink or mixed in a pastry. But, avoid adding milk or sugar in it to maximize its anti-inflammatory effects.

Whole grains

Before I start explaining the benefits of whole grains, let’s clarify what the term means. Whole grains are foods that contain the entire grain which is the bran, the endosperm, and the germ.

To put it in blunt terms, the following foods are whole grain foods:

  • Whole grain bread
  • Oatmeal
  • Brown rice
  • Buckwheat
  • Popcorn
  • Wheat (bulgur)

While you probably connect most of these with lunch rather than breakfast, most of them are included in foods we already consume at breakfast.

The anti-inflammatory properties they have are due to the low glycemic index. 

This means that they are very healthy to consume because they don’t raise your blood sugar level rapidly which is a common cause of inflammation and complications caused by diabetes.

Whole grains can be found in oatmeal, granola, and bread, so if you want to include them in your breakfast schedule, you have a whole pallet of products to choose from.

Berries

Berries are one of the healthiest breakfast fruits out there thanks to the anthocyanins found in them.

It’s an antioxidant that reduces inflammation, prevents the development of various diseases and boosts the production of healthy cells throughout your body.

It’s also responsible for the dark color of the berries, which you can use as an indicator of the concentration of antioxidants in fruits.

Berries are one of the easiest ingredients to use in any type of breakfast. You can add them in your oatmeal, make a delicious berry parfait or mix them in a colorful smoothie.

Any way will guarantee you receive the antioxidants your body needs to fight off inflammation.

Chia seeds

These tiny seeds have proven themselves time and time again. Although seemingly small in size, they are packed with tons of nutrients, some of which are omega-3 fatty acids (the best plant-based source), fibers and natural proteins.

chia-seeds-anti-inflammatory

These nutrients support the healthy function of the brain and the heart and are extremely efficient in boosting the production of healthy cells which ultimately results in less inflammation throughout the whole body.

Organic Detox Cleanse

Besides just breakfast, we need to watch what we eat throughout the day. Usually around dinner time is when most people consume most of their calories. It is quite easy to mindlessly eat the foods which are causing us inflammation.

Trying a detox cleanse can help the body flush out the toxins and bacteria which causes inflammation. Most foods consumed today are genetically modified which stops our body from absorbing the nutrients that we need.

Thomas Delauer is the creator of The Organic Total Body Reboot. He has helped many of his clients achieve their fitness and health goals. The Organic Total Reboot provides easy to follow recipes including a shopping list outlining all the ingredients you need.

He also recommends the supplements which can help improve mental clarity, lower stress levels and increase your energy and reduce inflammation. He also includes a video series outlining the importance of nutrition and what to do after completing the detox cleanse.

This is not a detox focused on just juices. This program is designed to give you the proper cleanse your body needs for it to absorb nutrients from organic whole foods. Thomas’s goal is to reduce inflammation, improve digestion and increase your energy.

Click here to read my review on The Organic Total Reboot.

11 Easy Anti Inflammatory Breakfast Recipes

1. Berry porridge

Ingredients:
1.5cups oats
4 tablespoons chia seeds
3-4cups of coconut drinking milk
3 tablespoons raw cacao
stevia
berries (fresh or frozen)

Combine the oats, coconut milk, chia seeds, the cacao and stevia in a saucepan. Bring to a boil and lower heat until the oats are cooked. Put them in a bowl and top with cherries and other toppings to your taste (coconut, maple syrup, dark chocolate…).

2. Coffee parfait

Ingredients:
½ cup yogurt
2 teaspoons coffee (brewed)
¼ cup pecans (chopped)
Stevia

Mix the coffee and stevia with the yogurt and pour them in a glass or a bowl. Pour one layer of the mixture and a layer of pecans until you’ve reached a quantity that will fill you up. Use garnish to taste (mint or berries go well with this recipe).

3. Crunchy granola

Ingredients:
2 cups granola oats
¼ cup walnuts (chopped)
2 tablespoons chia seeds
¼ teaspoon ground nutmeg
¼ cup honey
4 tablespoons unsalted butter, melted
Dried berries to taste

Prepare a baking sheet and preheat your oven. Mix together the oats, walnuts, dried berries, chia seeds, and spices and spread over the baking sheet. Melt the butter and in another bowl mix together the honey and butter. Pour it over the mixture on the baking sheet and bake for 25 minutes until it turns golden. Once it cools down, break it down in pieces and consume whenever you desire.

4. Toast with salmon, avocado and eggs

Ingredients:
2 bread slices
2 avocado slices
1/4 tsp freshly squeezed lemon juice
3.5 oz smoked salmon
2 eggs
1 tablespoon sliced scallions

Before you start preparing the toast, you need to prepare the ingredients. Toast the bread slices, smash the avocado in a bowl and poach the eggs. Leave the eggs aside to cool down
Add the lemon juice to the mashed avocados and salt to taste. Once you’ve mixed it well, spread it over the toasted bread and add the smoked salmon to each piece. Add the poached eggs on top of the salmon and sprinkle the scallions or other toppings to your taste.

5. Berry smoothie

Ingredients:
Berries to taste (frozen or fresh)
½ cup plain yogurt

Put all ingredients in a blender and mix until you get a smooth mixture. Pour in a glass and consume on the go!

6. Yogurt, berries and chia seeds parfait

Ingredients:
½ cup fresh raspberries
2 tablespoons chia seeds
16 oz. plain yogurt
Fresh anti-inflammatory fruits
Honey

Mash the raspberries in a bowl and add the chia seeds and honey. In a small glass or a bowl place a layer of yogurt, then a layer of the mixture on top of it, then again yogurt. Layer until you’ve used all the ingredients. Top it with fresh fruits and flavor to taste (cinnamon, maple syrup…)

7. Chia granola pudding

Ingredients:
3 tablespoons chia seeds
1 cup granola
1/2 cup water
1 1/4 cup light almond milk
1/2 teaspoon vanilla
1 teaspoon maple syrup
1 cup fresh berries

Combine the almond milk, water and chia seeds in a bowl and leave in a refrigerator overnight (minimum an hour). In the morning, top with berries, granola and other toppings to your taste. You can add different flavors to the milk and toppings to modify the taste, such as vanilla, coconut and maple syrup.

8. Baked eggs with herbs

Ingredients:
2 eggs
1 teaspoon melted butter
1 tablespoon milk

Sprinkle of garlic powder, dried thyme, dried oregano, dried parsley, and dried dill
Preheat your oven at a low temperature. Layer the baking pan with milk and butter and crack the eggs on it. Sprinkle the herbs over the eggs and let the eggs bake for a few minutes. You can take them out whenever they’re a temperature to your liking.

9. Greek yogurt smoothie

Ingredients:
1 cup almond or coconut milk
½ cup plain Greek yogurt
¼ cup baby spinach
¼ cup blueberries (fresh or frozen)
1 tablespoon nut butter

Put all ingredients in a blender and mix until you get a smooth mixture. Pour in a glass and consume on the go!

10. Crepes

Ingredients:
2 pasture-raised eggs
1 tbsp. coconut oil
1 tbsp. butter
2 tbsp. coconut flour
1/3 cup coconut milk
1/8 tsp. pink salt
Greek yogurt and berries for filling

In a bowl, mix together the eggs, sweetener, salt, and oil and add the coconut flour and milk afterward. Spread ¼ of the mixture on a pan or skillet and cook for a few minutes on each side. A good indicator when the crepe is cooked is when the edges are becoming dry and crunchy. Fill the crepe with the Greek yogurt and berries or any anti-inflammatory filling to your taste.

11. Coconut cream bowl with fresh berries

Ingredients:
½ cup of full-fat unsweetened coconut cream
½ cup of fresh berries of choice
1 Tbsp. chia seeds
1 Tbsp. slivered almonds

Add the coconut cream in a bowl or glass and top with the berries, chia seeds, and almonds. Add any other toppings to taste and consume.

Conclusion

It is said that the most important meal in the day is breakfast, and that’s with reason.

What you consume at breakfast set you up for the day and gives you the energy you need throughout the day, which makes it that much more important to carefully select the ingredients you include in your breakfast.

If you choose carefully, you will fight off inflammation easily with the recipes I listed and feel better every day.

Anti Inflammatory Foods List PDF (7 downloads)

 

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