Avocado Toast: Avocado is rich in monounsaturated fats and antioxidants, which can help reduce inflammation. It is one of the anti-inflammatory foods heroes. Spread mashed avocado on whole-grain toast and top with sliced tomatoes, a sprinkle of hemp seeds, and a drizzle of olive oil.
Ingredients:
1 ripe avocado
2 slices of whole-grain bread
1 small tomato, thinly sliced (optional)
Salt and pepper to taste
Red pepper flakes (optional)
Lemon juice (optional)
Fresh herbs like cilantro or parsley (optional)
Extra virgin olive oil (optional)
Instructions:
Prepare the Avocado: Cut the avocado in half and remove the pit. Scoop the flesh into a bowl using a spoon. Mash the avocado with a fork until smooth or until it reaches your desired consistency. If you prefer a chunky texture, leave it slightly unmashed.
Toast the Bread: Toast the slices of whole-grain bread until golden brown and crispy. You can use a toaster or toast them in a skillet with a little olive oil for added flavour.
Assemble the Toast: Spread the mashed avocado evenly onto the toasted bread slices. Use the back of a spoon to spread it out smoothly. If using, sprinkle a pinch of salt and pepper over the avocado to enhance the flavour.
Optional Additions: Top the avocado toast with thinly sliced tomatoes for extra freshness and flavour. You can also add a sprinkle of red pepper flakes for a touch of heat, a squeeze of lemon juice for acidity, or fresh herbs like cilantro or parsley for added freshness.
Drizzle with Olive Oil: For an additional burst of flavour and healthy fats, drizzle a little extra virgin olive oil over the avocado toast before serving.
Serve and Enjoy: Place the assembled avocado toast on a plate and serve immediately while the bread is still warm and crispy. Enjoy it as a satisfying breakfast or snack!
Salmon Breakfast Bowl: Salmon is high in omega-3 fatty acids, which have anti-inflammatory effects, making it a great anti-inflammation food which is affordable and accessible in most supermarkets. Top cooked quinoa or brown rice with flaked salmon, steamed greens like kale or spinach, and a poached egg.
Ingredients:
1 cup cooked quinoa or brown rice
1 small salmon fillet, cooked and flaked
1 cup baby spinach leaves
1/2 cup cherry tomatoes, halved
1/4 cup diced cucumber
1/4 cup diced red onion
1/4 avocado, sliced
1 poached or soft-boiled egg (optional)
1 tablespoon chopped fresh dill (optional)
Lemon wedges, for serving
Salt and pepper to taste
Instructions:
Cook the Quinoa or Brown Rice: Prepare 1 cup of quinoa or brown rice according to package instructions. Once cooked, fluff with a fork and set aside.
Cook the Salmon: Season the salmon fillet with salt and pepper. Heat a non-stick skillet over medium-high heat and add a drizzle of olive oil. Place the salmon fillet in the skillet, skin-side down, and cook for 3-4 minutes per side, or until cooked through and flaky. Remove from the skillet and let it cool slightly before flaking it into smaller pieces.
Assemble the Breakfast Bowl: Divide the cooked quinoa or brown rice evenly between serving bowls. Top with baby spinach leaves, cherry tomatoes, diced cucumber, diced red onion, and sliced avocado.
Add the Salmon: Arrange the flaked salmon on top of the assembled bowls.
Optional Egg: If desired, top each bowl with a poached or soft-boiled egg for additional protein and richness.
Garnish and Serve: Sprinkle chopped fresh dill over the bowls for extra flavour and garnish with lemon wedges for squeezing over the bowl before eating.
Season to Taste: Season the breakfast bowls with salt and pepper to taste, adjusting as needed.
Serve: Serve the salmon breakfast bowls immediately, allowing each person to mix the ingredients together and enjoy!
Vegetable Frittata: Eggs are a good source of protein and contain anti-inflammatory nutrients like vitamin D. Don't overdo them - some people can be allergic - but they make a great addition to your diet. Make a vegetable frittata using eggs, spinach, mushrooms, onions, and bell peppers. Bake in the oven until set and serve with a side of salsa.
Ingredients:
8 large eggs
1/4 cup unsweetened almond milk
Salt and pepper to taste
2 tablespoons olive oil
1 small onion, diced
2 cloves garlic, minced
1 bell pepper, diced
1 cup diced anti-inflammatory vegetables (such as spinach, kale, broccoli, cauliflower, bell peppers, tomatoes, etc.)
Fresh herbs (such as parsley, basil, or cilantro), chopped (optional)
Instructions:
Preheat your oven to 350°F (175°C).
In a large bowl, whisk together the eggs, almond milk (or milk of your choice), salt, and pepper until well combined. Set aside.
Heat the olive oil in an oven-safe skillet over medium heat. Add the diced onion and cook until translucent, about 3-4 minutes. Add the minced garlic and cook for another minute, until fragrant.
Add the diced bell pepper and other anti-inflammatory vegetables of your choice to the skillet. Cook until the vegetables are tender, about 5-7 minutes.
Pour the egg mixture evenly over the vegetables in the skillet.
Let the frittata cook on the stovetop for 3-4 minutes, until the edges start to set.
Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the frittata is set in the centre and the top is lightly golden brown.
Remove the skillet from the oven and let the frittata cool for a few minutes before slicing.
Garnish with fresh herbs, if desired, before serving. Enjoy your delicious and anti-inflammatory vegetable frittata!
Greek Yogurt Parfait: Greek yogurt contains probiotics, which can help promote a healthy gut microbiome and reduce inflammation. Anti-inflammatory foods are also often "healthy gut" foods, since problems with your gut health often lead to chronic inflammation and chronic health issues. Layer Greek yogurt with mixed berries, a sprinkle of almonds or walnuts, and a drizzle of honey or maple syrup.
Ingredients:
1 cup Greek yogurt (plain, unsweetened)
1/4 cup mixed berries (such as blueberries, strawberries, raspberries)
1 tablespoon honey or maple syrup (optional, for sweetness)
1/4 cup granola (look for low-sugar or homemade varieties)
1 tablespoon chia seeds
1 tablespoon chopped nuts (such as almonds, walnuts, or pistachios)
1/2 teaspoon ground cinnamon
Fresh mint leaves for garnish (optional)
Instructions:
In a small bowl, mix together the Greek yogurt and honey or maple syrup (if using), until well combined. Adjust sweetness to your preference.
In a separate bowl, toss the mixed berries with the ground cinnamon until evenly coated.
In a glass or parfait dish, start layering the ingredients. Begin with a spoonful of Greek yogurt at the bottom of the glass.
Add a layer of the mixed berries on top of the yogurt.
Sprinkle a layer of granola over the berries.
Add another layer of Greek yogurt on top of the granola.
Sprinkle chia seeds and chopped nuts over the yogurt layer.
Repeat the layers until you reach the top of the glass, finishing with a layer of mixed berries.
Garnish with fresh mint leaves, if desired.
Serve immediately or refrigerate until ready to eat. Enjoy your anti-inflammatory Greek/plain yogurt parfait as a nutritious snack or breakfast option!
Sweet Potato Hash: Sweet potatoes are rich in antioxidants like beta-carotene, which can help fight inflammation. Make a savoury sweet potato hash by sautéing diced sweet potatoes with onions, garlic, and your choice of herbs and spices. Serve with a side of scrambled eggs or tofu for protein.
Ingredients:
2 medium sweet potatoes, diced
2 tablespoons olive oil
1 small onion, diced
2 cloves garlic, minced
1 bell pepper, diced
1 cup diced vegetables (such as spinach,
kale, broccoli, or mushrooms)
1 teaspoon ground turmeric
1/2 teaspoon ground cumin
1/4 teaspoon ground ginger
Salt and pepper to taste
Fresh parsley or cilantro, chopped (for garnish)
Instructions:
In a large skillet, heat the olive oil over medium heat.
Add the diced sweet potatoes to the skillet and cook, stirring occasionally, until they start to soften, about 5-7 minutes.
Add the diced onion and minced garlic to the skillet with the sweet potatoes. Cook for another 2-3 minutes, until the onion is translucent and the garlic is fragrant.
Stir in the diced bell pepper and other vegetables of your choice. Cook for an additional 5-7 minutes, until all the vegetables are tender.
Sprinkle the ground turmeric, ground cumin, and ground ginger over the vegetables in the skillet. Season with salt and pepper to taste. Stir to evenly coat the vegetables with the spices.
Cook the hash for another 2-3 minutes, allowing the flavours to meld together.
Once the vegetables are cooked to your liking and seasoned well, remove the skillet from the heat.
Garnish the potato hash with freshly chopped parsley or cilantro.
Serve the anti-inflammatory potato hash hot as a side dish or main course. Enjoy!
Quinoa Breakfast Bowl: Quinoa is a whole grain that is gluten-free and rich in fibre and protein. Cook quinoa and top it with sautéed vegetables like kale, zucchini, and cherry tomatoes. Add a sprinkle of feta cheese and a drizzle of balsamic glaze for extra flavour.
Ingredients:
1 cup quinoa, rinsed
2 cups water or vegetable broth
1 tablespoon olive oil
1 small onion, diced
2 cloves garlic, minced
1 bell pepper, diced
1 cup diced anti-inflammatory vegetables (such as spinach,
kale, broccoli, cauliflower, zucchini, etc.)
1 can (15 ounces) chickpeas, drained and rinsed
1 teaspoon ground turmeric
1/2 teaspoon ground cumin
1/4 teaspoon ground ginger
Salt and pepper to taste
Juice of 1 lemon
Fresh herbs (such as parsley, cilantro, or basil), chopped, for garnish
Optional toppings: avocado slices, cherry tomatoes, cucumber slices, nuts or seeds (such as almonds, pumpkin seeds, or sunflower seeds)
Instructions:
In a medium saucepan, combine the quinoa and water or vegetable broth. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.
While the quinoa is cooking, heat the olive oil in a large skillet over medium heat. Add the diced onion and cook until translucent, about 3-4 minutes. Add the minced garlic and cook for another minute until fragrant.
Add the diced bell pepper and other anti-inflammatory vegetables of your choice to the skillet. Cook for about 5-7 minutes, until the vegetables are tender but still crisp.
Stir in the drained and rinsed chickpeas, ground turmeric, ground cumin, and ground ginger. Season with salt and pepper to taste. Cook for another 2-3 minutes to heat through and allow the flavours to meld together.
Once the quinoa is cooked, add it to the skillet with the vegetable and chickpea mixture. Squeeze the lemon juice over the quinoa and vegetables. Stir well to combine.
Taste and adjust seasoning if needed.
Divide the quinoa mixture into bowls. Garnish with freshly chopped herbs and any optional toppings of your choice.
Serve warm and enjoy your delicious and anti-inflammatory quinoa bowl!
Remember to include plenty of colourful fruits and vegetables in your breakfast to provide a variety of antioxidants and phytonutrients that can help combat inflammation. Additionally, aim to include healthy fats like avocado, nuts, seeds, and olive oil to further support your body's inflammatory response.
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