5 Anti-Inflammatory Breakfast Options to Start Your Morning on a Healthy Note
“What do I eat for breakfast?” This is a common question we get from new patients after I have muscle tested what foods they can and cannot eat. What you eat for breakfast can set the tone for your entire day. It's been shown that it's easiest to make healthy choices in the morning before our willpower is depleted, which means that it's easy to set yourself up for success with a nutritious choice. But what does "healthy" even mean? It's easy to get confused in an era of over-information when it comes to nutrition, especially when a lot of the advice out there seems to contradict itself. Even after being muscle tested and seeing which foods to avoid the questions still remain: should you eat plant-based? Drinking butter coffee exclusively? Going for a high-protein meal? The options can be overwhelming or maybe the overwhelm is you feeling the lack of options so let me give you some ideas.
When it comes to managing inflammation, we teach our patients at Healing Arts that food plays an important role. Foods help to decrease inflammation based on the antioxidants, vitamins, and minerals they contain. They can also increase inflammation if they are full of sugar, processed ingredients, chemicals, and more.
Chronic inflammation leads to ill health. Even the day-to-day issues such as fatigue, weight loss or gain, and mood disorders like anxiety and depression are due to chronic inflammation.
Breakfast is not for everyone. I do believe in eating only when you are hungry and I do believe intermittent fasting can help certain people. I also believe there is no such thing as breakfast food and you can have salmon with a salad and oil and vinegar for breakfast for a good balance of protein, greens and healthy fats. I definitely know I need protein for breakfast to be satisfied and productive until lunch. Whether you eat breakfast or not how you break your fast for the day is very important. That first meal of the day, no matter what time, should be a healthy, nutrient-dense meal to increase your energy levels, promote cognitive function so you stay alert during the day. This will also lead to making better food choices throughout the day. Do not reach for a donut. Starting the day out with refined carbohydrates with sugar can cause an increase in your blood sugar and a 'crash' shortly after. This can lead to the desire to snack throughout the day, reach for another sugary option, or make you feel like taking a midday nap.
If you're looking to avoid the crash, as well as steer clear of inflammation-promoting foods, start reading food labels for hidden sugars, which are often lurking in many "healthy" breakfast products like yogurts, granola, and cereals. When reading a food label do not read the Nutrition Label that says: Sugar 4 grams. That is the amount of sugar including natural sugar that is even found in rice and peas. Instead read the ingredient list for the word sugar, cane sugar, sucrose, or glucose. The constant blood sugar roller coaster that comes with eating foods high in sugar can cause hormonal fluctuations and inflammation—pretty much the opposite of starting off your day on the right foot.
The good news is that by making smart breakfast choices, you can manage your energy levels, promote overall health and wellness, and prevent inflammation. Here are some fantastic, anti-inflammatory breakfast ideas to start your day off right. I can’t find recipes that fits everyone’s dietary changes based on muscle testing but I’m hoping everyone can find 2-3 recipes they can use.
Anti-Inflammatory Breakfast Ideas
1
Oatmeal With Walnuts and Berries
This gluten-free grain is high in fiber to help decrease cholesterol levels and balance blood sugar. The walnuts slow down digestion and provide a dose of omega-3 fatty acids, which are anti-inflammatory. Berries add sweet flavor without a lot of sugar and have a lot of antioxidants. Berries have anthocyanins that reduce inflammation and risk of disease. If you can’t have oats try hot buckwheat cereal. It can be found at any health food store. Buckwheat contains high levels of rutin, which is a type of antioxidant. Antioxidants can help protect the body from damage caused by free radicals, which can cause oxidative stress, affecting lipid levels as well as triggering a variety of diseases. Buckwheat is also good for digestion, lowering high blood pressure, and is a good source of iron.
2
Fruit With Almond Butter
For an on-the-go breakfast, grab an apple or banana with a packet of almond butter for a satisfying and portable meal. Fruit is full of antioxidants that prevent free radicals from creating damage and disease in our bodies, and contain fiber, which helps to flush toxins through our body. Pair that with nut butter that contains healthy fat with some protein, and fiber so that the fruit sugar doesn’t hit your bloodstream so quick.
3
Greek Yogurt and Fruit
The protein and healthy bacteria strains in Greek yogurt serve anti-inflammatory roles, aid with digestion, and keep you satiated. Eat yogurt that is full fat, not 2% or 0% fat. Without the fat you won’t feel full and enzymes are missing that help you digest the yogurt. Eat full fat, the way nature intended it to be. If milk is off the table try CocoJune, my favorite coconut yogurt. Pair that with antioxidant-rich berries and you have a power breakfast full of healthy fats, probiotics, and protein.
4
Pasture-raised Eggs and Greens
Eggs are rich in nutrients including vitamin D, protein, omega 3, and choline. Healthy fats and protein are powerful in managing blood sugar levels, which helps temper inflammation. Add in greens for even better nutrition, void of sugar, and high in fiber. I usually saute spinach while I’m cooking the eggs.
If eggs are not part of your diet and soy is then try an organic tofu scramble with turmeric. Turmeric has an active compound called curcumin that's been shown to provide anti-inflammatory effects, especially for the brain.
5
Protein-Packed Smoothie
When it comes to inflammation-fighting superfoods, this is your chance to blend them all together for the ultimate anti-inflammatory breakfast. Kachava is my favorite protein powder because it’s vegan, pea protein, with a bunch of different superfoods. It’s $4 a serving and tastes so good. I do put it in the blender with water, a cup of spinach, 1/2 avocado, and 1/4 cup organic wild blueberries from Trader Joe’s for an even more nutrient dense breakfast. Avocado adds healthy fat but also makes it creamy and smooth. Avocados also have carotenoids and tocopherols; both help reduce the risk of chronic disease. Banana would do the same thing but I don’t want high fruit sugar first thing in the morning and banana is high in fruit sugar. Also if you are in a hurry or traveling then just add water or an unsweetened nut milk, shake and enjoy. I think this breakfast is the most nutrient dense, anti-inflammatory combo.
The Health Benefits of Buckwheat
Despite its name buckwheat is not wheat but a nutrient-packed, gluten-free seed that is high in both protein and fiber. Its health benefits include cholesterol-lowering effects, anti-hypertensition effects and improving digestion by reliving constipation.
Buckwheat is usually found as raw “buckwheat groats” or in flour form. Both are highly nutritious staples to keep in your kitchen since there can be used in numerous ways. It's easy to add cooked groats to stews, soups or cold salads. Have a bowl of buckwheat for breakfast instead of oatmeal and use buckwheat flour in muffins and breads. Buckwheat pancakes is one of my favorites!
Buckwheat is Heart Healthy
Buckwheat groats contain high levels of rutin, which is a type of antioxidant. Antioxidants can help protect the body from damage caused by free radicals, which can cause oxidative stress, affecting lipid levels as well as triggering a variety of diseases. One study that evaluated the heart healthy benefits of buckwheat groats, revealed that individuals who consumed 100 grams of buckwheat per day had lower levels of bad LDL-cholesterol levels, and had higher levels of the good HDL-cholesterol levels when compared to individuals who did not regularly consume buckwheat. The fiber and magnesium content in buckwheat groats makes it a good choice for reducing the formation of plaque in the heart, and improving the heart’s ability to pump blood throughout the body.
Digestion
Buckwheat helps in digesting food better because it is rich in fiber which adds bulk to bowel movements. It also helps bowels to move slowly and steadily through the digestive tract, and stimulate peristaltic motion. Fiber also helps to regulate bowel movements and reduce the occurrence of serious gastrointestinal issues, and colon and gastric cancer. It also helps lower the chances of Irritable Bowel Syndrome and diarrhea. Buckwheat’s neutral thermal properties help cleanse the intestines and strengthen them. This improves one’s appetite, and gets rid of dysentery and chronic diarrhea.
Balance blood sugar with buckwheat
The dietary fiber and resistant starches contained in buckwheat groats make them a good choice for diabetics. Since it takes the body a longer time to break down the complex carbohydrate, blood sugar levels rise evenly, preventing drastic spikes in blood sugar. Another compound in buckwheat groats is D-chiro-inositol, which helps to lower elevated glucose levels.
Relief from arthritis with groats
The rutin in buckwheat groats contains anti-inflammatory properties, which can help reduce the severity of arthritis and other inflammatory disease. One study revealed that a dose of 500 mg/day of flavonoids, such as those found in buckwheat groats, provided relief from arthritis that was more effective than the traditional drugs used to treat the condition.
Buckwheat beauty benefits
Buckwheat groats can help promote strong hair as well as healthy looking skin. Buckwheat contains high levels of B complex vitamins, which, when combined with the rutin contained in buckwheat groats, can help to prevent or reduce the look of fine lines and wrinkles. It also has high amounts of selenium in it which is good for strengthening nails and teeth.
Anemia
Buckwheat is rich in iron, which is instrumental in forming red blood cells. A deficiency of iron leads to anemia, characterized by headaches, fatigue, mental slowness and other serious side-effects.
Blood pressure
Rutin in buckwheat helps cure high blood pressure. Rutin acts as a vasodilator which increases blood flow and reduces the chances of several types of heart problems and stroke.
Immune System Health
Its rich abundance of antioxidants has a great impact on the immune system, thereby protecting the body from disease. Its antioxidant components also eliminate free radicals, like selenium, tocopherols, flavonoids and phenolic acid.
With all its health benefits it's hard to not want to give buckwheat cereal to your babies but wait until he/she is at least eight months old.
I have made buckwheat porridge as a substitute for oatmeal. Buckwheat pancakes are delicious too! So get creative and enjoy buckwheat!
One of my favorite buckwheat recipes is from Detoxinista.com
Easy Vegan Buckwheat Chocolate Chip Cookies
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
The best vegan buckwheat chocolate chip cookies! They are nut-free, gluten-free, grain-free, dairy-free, naturally sweetened, and easy to make.
Ingredients
1 cup light colored buckwheat flour (healthiest is to grind sprouted buckwheat groats)
1/2 cup coconut sugar
1/3 cup melted coconut oil
2 tablespoons water
1 teaspoon vanilla extract
1/2 teaspoon fine sea salt
1/2 teaspoon baking soda
1 teaspoon apple cider vinegar
1/2 cup dark chocolate chips (Enjoy Life Foods makes them with cane sugar)
Instructions
Preheat the oven to 350ºF and line a large baking sheet with parchment paper or a silicone mat.
In a large bowl, stir together the buckwheat flour, coconut sugar, oil, water, vanilla, salt, and baking soda. Then add in the vinegar, which will react with the baking soda to help the cookies rise a bit.
Fold in the chocolate chips, then use a tablespoon to scoop the dough into 12 mounds spaced evenly apart on the lined baking sheet. Flatten each cookie with your hands, as these cookies will only spread slightly. Bake until the edges are firm, about 10 minutes at 350ºF. Let cool at least 10 minutes before serving.
Recipe Notes
If you'd like to replace some of the oil in this recipe, I've successfully made them using 1/4 cup melted coconut oil with 1/4 cup unsweetened applesauce. In this case, please omit the water in the recipe. The resulting cookies will be softer due to the applesauce, like a cross between a cookie and a muffin top. If you'd like them to be firmer, place them in the fridge and serve cold.