5 Quick & Delicious Anti-Inflammatory Breakfast Ideas
What we eat has a direct impact on inflammation and stress in our bodies as well as our ability to respond to external stress we encounter. Inflammation on a chronic level also leads to chronic pain and other health problems.
We can have an immediate impact on our inflammation and stress levels by eating a well-balanced diet filled with anti-inflammatory foods.
In the busy that is our every day lives, breakfast often gets overlooked. So many mornings we run around making sure everyone and everything is ready for the day that we overlook the nutritional foundation to our day. We grab our coffee and run out of the door on an empty stomach and then wind up starving later only to grab a donut or a bagel or a protein bar that’s more sugar than anything else. And we wonder why we don’t feel well by about 10 AM. Our bodies are inflamed and our blood sugar has spiked and crashed.
Here are five easy and nutritious breakfast recipes that not only help reduce inflammation but also provide a balanced mix of complex carbohydrates, protein, and healthy fats. Each recipe is under 350 calories and perfect for kickstarting your day to give you long lasting energy that won’t give you the blood sugar spike and crash. They are also easy to make ahead of time so you can grab and go on those busy mornings.
Drop a comment and let me know which one you are excited to try!
Berry Almond Overnight Oats
Equipment
- mason jar or bowl
- measuring cups and spoons
Ingredients
- 1/4 cup rolled oats
- 1/4 cup unsweetened almond milk
- 1/4 cup nonfat plain Greek yogurt
- 1/4 cup mixed berries blueberries, raspberries, strawberries
- 1 tbsp chia seeds
- 1 tbsp almond butter
Instructions
- In a mason jar or bowl, combine oats, almond milk, and Greek yogurt.
- Stir in the berries and chia seeds.
- Top with almond butter.
- Cover and refrigerate overnight.
- Enjoy chilled in the morning.
Notes
- Carbs: 30g (35%)
- Protein: 30g (35%)
- Fat: 15g (30%)
Avocado and Smoked Salmon Toast
Equipment
- toaster
- cutting board
- kitchen knife
- bowl
- spoon
Ingredients
- 1 slice whole-grain bread
- 1/2 ripe avocado mashed
- 2 oz smoked salmon
- 1 tbsp lemon juice
- A pinch of black pepper and red pepper flakes
Instructions
- Toast the slice of whole-grain bread.
- Mash the avocado and mix with lemon juice, black pepper, and red pepper flakes.
- Spread the avocado mixture on the toast.
- Top with smoked salmon.
- Serve immediately.
Notes
- Carbs: 25g (30%)
- Protein: 25g (35%)
- Fat: 17g (35%)
Turmeric Quinoa Bowl
Equipment
- pot
- pan
- bowl
Ingredients
- 1/2 cup cooked quinoa
- 1/4 cup canned chickpeas
- 1 cup spinach
- 1 egg cooked to your liking
- 1/2 tsp turmeric powder
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
- Cook quinoa according to package instructions.
- In a pan, sauté spinach in olive oil and add turmeric powder and chickpeas until heated through.
- Prepare egg to your liking in a pan (scramble or over easy) or slice an already hard boiled and peeled egg.
- In a bowl, combine quinoa, chickpeas, and sautéed spinach.
- Top with an egg.
- Season with salt and pepper.
Notes
- Carbs: 30g (35%)
- Protein: 30g (35%)
- Fat: 15g (30%)
Chia Seed Pudding with Walnuts and Berries
Equipment
- bowl or mason jar
- spoon
Ingredients
- 1/4 cup chia seeds
- 1 cup unsweetened almond milk
- 1 tsp vanilla extract
- 1/4 cup mixed berries
- 1 tbsp chopped walnuts
Instructions
- Mix chia seeds, almond milk, and vanilla extract in a bowl.
- Stir well and let it sit for about 15 minutes in the refrigerator, stirring occasionally. You can also let sit overnight once stirred well.
- Once the mixture thickens, top with mixed berries and chopped walnuts.
- Serve chilled.
Notes
- Carbs: 28g (35%)
- Protein: 30g (35%)
- Fat: 18g (30%)
Spinach and Mushroom Egg Muffins
Equipment
- muffin tin
- mixing bowl
Ingredients
- 2 eggs
- 1/2 cup fresh spinach chopped
- 1/4 cup mushrooms chopped
- 1/4 cup diced tomatoes
- 1 tbsp feta cheese
- Salt and pepper to taste
- Cooking spray preferably olive oil or avocado oil
Instructions
- Preheat oven to 350°F (175°C).
- Spray muffin tin with cooking spray.
- In a bowl, whisk the eggs and add spinach, mushrooms, and tomatoes.
- Season with salt and pepper.
- Pour the mixture into a greased muffin tin (makes 2-3 muffins).
- Sprinkle feta cheese on top.
- Bake for 15-20 minutes or until set.
- Serve warm.
Notes
- Carbs: 25g (30%)
- Protein: 35g (45%)
- Fat: 12g (25%)
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