7 Nourishing Breakfast Options To Fight Inflammation
Chronic inflammation is no good news. It's a prolonged state of your immune system fighting against toxins, infections, and injuries. Weather you have it or just want to make sure you don't, you should start your day with one of these anti-inflammatory breakfast choices.
Chronic inflammation is usually the culprit to the most common Western diseases of our times, such as cancer, heart diseases, type 2 diabetes, and arthritis. The main symptoms are these: prolonged pain in the joints or other areas; skin rashes and redness; excessive mucus production; low energy levels; poor digestion in all its meanings and forms.
Foods that cause most of the problems, and that you should avoid, are processed food, dairy, meat products, saturated fats, and refined carbohydrates, such as sugar and white bread. Opting out for these anti-inflammatory diet breakfast choices will start paving your way to better health and new lifestyle habits.
1. Green Shake
Here, you want to use mainly dark green leafy vegetables, like spinach and kale, that are full of antioxidants, fiber, protein, and vitamins. You can add some celery or cucumber and go with kiwi, orange, apple, or pineapple for guilt-free sweetness.
Don't forget to add some ginger and cinnamon for extra anti-inflammation boost. Half a spoon of spirulina powder will do wonders. Sprinkle some ground hemp or flax seeds effortlessly for a dose of Omega-3. Mix with cold water or non-dairy unsweetened milk, such as oat, coconut, or nut milks.
2. Mushrooms with Beans and Greens
Mushrooms, especially Shitake and wild mushrooms, are filled with antioxidants, vitamins B and D. Gently fry them on some coconut oil with some fresh garlic.
Prepare the beans yourself, don't use the ones from the can, because they're usually filled with sugar as a preservative. Soak them overnight so you don't need to boil for very long.
Mash some ripe tomatoes for sauce, a dash of apple cider vinegar, and add some turmeric, cumin, black pepper, soy sauce or a pinch of Himalayan salt. Serve with lots of dark leafy greens.
3. Rainbow Fruit Plate with Nuts
You can use such tropic fruits as banana and mango, although the ones with less natural sugar are best for anti-inflammatory breakfast. Apples, pineapples, berries, citrus fruits, especially grapefruits, pears, kiwi, and papaya will be perfect.
Add a handful of your favorite nuts, especially walnuts and almonds. These will give you lots of Omega-3s, vitamins D and E, and healthy fats. It's recommended that you soak them for a few hours in salted water and dry them out in low temperature for easier digestion.
4. Porridge with Berries
Use whole-grain oats or buckwheat. You can pre-soak them overnight with seeds, moderate amount of dried fruit (make sure they don't have added sugar), and dairy-free milk or yogurt.
In the morning, you can add a little bit of hot water or milk to nicely warm it up a bit. Top with a range of fresh or frozen (and defrost) berries, such as blueberries and raspberries.
5. Chia Pudding
This is one of the most popular among anti-inflammatory breakfast foods. Mix two teaspoons of chia seeds and a teaspoon of cacao powder with a cup of non-dairy yogurt, such as coconut. Leave it overnight. This alone will give you enough Omega-3s and probiotics to fight a disturbed digestion system.
In the morning, top the pudding with fresh fruit, some nut butter (avoid peanuts, though, as they are a high allergen) or sprinkle some gently roasted ones.
6. Salad Bowl with Seeds
This, clearly, can be made out of any fresh veggies you find in your fridge. Mix them with greens, herbs, and seeds, such as sunflower, sesame, and pumpkin. I always have ground hemp and flax seeds around (to sprinkle on top of pretty much everything).
You can try this option. Shred some raw carrots, beets, radish, and zucchini. Add some seaweed, dry and soaked or ground. Bring a few green olives into the mix. Sprinkle some rosemary, coriander, black pepper, ground ginger, and ground flax seeds. Top with tahini, some lime juice, and a little bit of extra virgin olive oil.
7. Chickpea and Cauliflower Omelet
This is a great cholesterol-free substitute for you traditional omelet. You'll probably even find the former to be tastier and more satisfying.
Mix one cup of chickpea flour, 1 tablespoon of flax meal, a pinch of Himalayan salt, spices (turmeric, black pepper, cayenne), and a good pinch of baking powder. Add a cup of warmish water or dairy-free milk, a teaspoon of apple-cider vinegar and mix into a smooth batter. Add a cup of finely grated cauliflower and other veggies of your choice (mushrooms, onions, and tomatoes are wonderful together). Add some fresh herbs, like dills, coriander, or basil.
Pour everything into a non-stick pancake (or use some coconut oil, if needed). Put the lid on and leave for a few attentive minutes. When ready, sprinkle some nutritional yeast with added B12.