In some cases, inflammation might persist for long periods or crop up despite the absence of pathogens. This inflammation might then be a sign of a more serious disease or condition, such as diabetes or cancer.
Scientists find that one of the best approaches to inflammation, acute or chronic, is to consume foods that can stamp out inflammation thanks to their nutrients and potent organic compounds.
Inflammation-fighting foods and recipes
The impact of food on inflammation is clear, but incorporating those foods into a balanced diet on the regular might be easier said than done for most people. Here are six nutritious and delicious breakfast recipes featuring inflammation-fighting foods.
Tropical carrot, ginger and turmeric smoothie
This smoothie features ingredients that are potent inflammation fighters. Turmeric, for instance, contains an organic compound called curcumin that can help reduce inflammation. Turmeric can also be applied to the skin for fast-acting pain relief.
Ginger, on the other hand, is also hailed in traditional medicine as a potent medicinal food for inflammation and pain linked to arthritis and exercise-induced injuries. In addition, the orange pigment called beta-carotene in carrots is also thought to fight inflammation.
Total time: 5 minutes
Ingredients:
- 1 blood orange, peeled
- 1 large carrot, chopped
- 1/2 cup frozen mango chunks
- 2/3 cup coconut water
- 1 tablespoon raw hemp seeds, shelled
- 3/4 teaspoon ginger, grated
- 1 1/2 teaspoon turmeric, grated
- 1 pinch cayenne pepper
- 1 pinch salt
Preparation:
- Using a blender or a food processor, puree all of the ingredients.
- Once smooth, add half a cup of ice or more if so desired.
Golden milk chia seed pudding
This quick and simple pudding recipe can be a real treat for breakfast. Made from turmeric, chia seeds, ginger and coconut milk, this pudding can fight inflammation and keep gut health in check. Prepare and refrigerate it the night before for a cold, delicious pudding in the morning.
Total time: 10 minutes
Ingredients:
- 4 cups coconut milk
- 3 tablespoons honey
- 1 teaspoon vanilla extract
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 1/2 cup chia seeds
- 3/4 cup coconut yogurt
- 1/4 cup toasted coconut chips
- 1 cup fresh mixed berries
Preparation:
- In a large mixing bowl, combine coconut milk, honey, vanilla extract, turmeric, cinnamon and ginger.
- Toss in the chia seeds and stir to combine.
- Set it aside for five minutes to allow the flavors to develop, then stir it again.
- Cover the bowl and let it sit in the refrigerator overnight.
- Served once the mixture thickens. Top it with coconut yogurt, fresh mixed berries and toasted coconut chips.
Smoked salmon and spinach breakfast
Omega-3 fatty acids in salmon can block molecules and substances linked to inflammation. Spinach is also a good source of these omega-3s and other inflammation-fighting nutrients, such as vitamin K and vitamin A. Plus, this rich and delectable breakfast dish is sure to be filling and energizing.
Total time: 50 minutes
Ingredients:
- 4 eggs
- 8 oz smoked salmon, sliced
- 2 sweet potatoes, peeled and diced
- 1/2 onion, sliced
- 1/2 cup mushrooms, sliced
- 2 cups fresh spinach
- 1 garlic clove, minced
- 1/2 teaspoon ground onion
- 1/2 teaspoon ground garlic
- 1/4 teaspoon paprika
- 2 tablespoons clarified butter
- 2 tablespoons olive oil
- 1 pinch salt
- 1 pinch ground black pepper
Preparation:
- Preheat the oven to 425 F.
- Dice the sweet potatoes, then coat them with olive oil, onion, garlic and paprika. Season with salt and pepper to taste.
- Bake the sweet potatoes for 25–30 minutes.
- Boil the eggs.
- Saute the onion, garlic and mushrooms in the clarified butter. Cook until the mushrooms are soft.
- Toss the spinach leaves in the pan and cook until wilted.
- Serve the baked sweet potatoes and top it with sauteed spinach and mushroom, boiled eggs and sliced smoked salmon.
Tropical turmeric smoothie bowl
Smoothie bowls are versatile and take no more than five minutes to make. This smoothie bowl, in particular, is teeming with antioxidants thanks to a wide range of fruits and healthful spices.
Total time: 5 minutes
Ingredients:
- 1 cup orange juice
- 1 cup frozen pineapple chunks
- 1 cup frozen mango chunks
- 1/2 banana
- 1 tablespoon chia seeds
- 1 pinch turmeric
- 1 cup sliced strawberries
- 1 cup sliced kiwis
- 1 cup chopped almonds
- 1 cup coconut flakes
Preparation:
- Using a blender, puree the orange juice, pineapple, mango, banana, chia seeds and turmeric until smooth.
- Add more orange juice if it gets too thick.
- Pour it into a bowl and top with sliced fruits, nuts and coconut flakes.
Chocolate paleo pancakes
Cacao is abundant in antioxidants that help suppress inflammation, and this pancake recipe makes generous use of it. It also features almond butter, a healthier plant-based butter capable of reducing inflammation. (Related: Here's why you should start snacking on almonds every day.)
Total time: 20 minutes
Ingredients:
- 1/4 cup coconut oil
- 4 tablespoons ground cacao
- 2 large eggs
- 2 ripe bananas
- 2 tablespoons ground cacao
- 2 tablespoons almond butter
- 1 teaspoon vanilla extract
- 1/8 teaspoon salt
Preparation:
- To make the chocolate sauce, melt the coconut oil in a pan and add the ground cacao. Stir to combine, then set the mixture aside.
- Preheat a large skillet and add a tablespoon of coconut oil for greasing.
- Using a blender or food processor, puree the eggs, bananas, ground cacao, almond butter, vanilla extract and salt until smooth.
- Measure 1/4 cup of batter and pour it onto the skillet. Cook until bubbles start to form on the surface, flip and then cook for another minute.
- Stack the pancakes, then pour the chocolate sauce.
Paleo turmeric scones
These golden scones are great for filling up on a delicious and nutritious breakfast despite the morning rush. Prepare them the night before and keep them in the refrigerator until it's time to go.
Total time: 30 minutes
Ingredients:
- 1 1/3 cup almond flour
- 1/4 cup arrowroot flour
- 1 tablespoon coconut flour
- 1 cup almonds, chopped
- 1 teaspoon turmeric
- 1/2 teaspoon ground black pepper
- 1 pinch salt
- 1 egg
- 1/4 cup palm oil
- 3 tablespoons maple syrup
- 1 teaspoon vanilla extract
Preparation:
- Preheat the oven to 350 F.
- In a large bowl, combine the chopped almonds, almond flour, arrowroot flour, coconut flour, turmeric, black pepper and salt.
- In another bowl, mix the egg, palm oil, maple syrup and vanilla extract. Pour them over the ingredients in the first bowl and mix until a dough forms.
- Divide the dough into six pieces and bake them for 15–20 minutes.
Eating more of certain foods helps fight inflammation and protect cells from the damage that it can cause. It's possible to just snack on those foods, but it also doesn't hurt to combine them for a potent inflammation-fighting dish.
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