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March 18, 2022

Eating an anti-inflammatory die t is more than just a "diet", it's a means of feeling better and living your best life. Chronic inflammation can result in chronic issues like period problems, headaches, mood disorders, auto-immune diseases, and more. When chronic inflammation is present in the body, the immune system messengers insert themselves in the "conversation" with our hormone messengers, resulting in "hormonal miscommunication."

However, studies suggest that some foods can help decrease chronic inflammation. 

Aim for an overall healthy diet to lower inflammation levels. Consider the Anti-Inflammatory Meal Plan for Beginners, which is heavy in fruits, vegetables, nuts, whole grains, seafood, and healthy oils, if you're searching for an eating plan that closely follows the ideas of anti-inflammatory nutrition.

These are some of my favorites to make for breakfast:

Easy Oven Herb Eggs

INGREDIENTS (Serves 1)

  • 1 teaspoon melted butter
  • 1 tablespoon milk
  • 2 eggs
  • Sprinkle of garlic powder, dried thyme, dried oregano, dried parsley, and dried dill

DIRECTIONS

  1. Set your oven to “Broil” mode, on low.
  2. Coat the bottom of a small baking dish with the butter and milk.
  3. Crack the eggs on top of butter and milk combination (or crack in a separate bowl, and pour on top). Sprinkle with garlic and dried herbs.
  4. Bake for 5-6 minutes, until the eggs are cooked to your liking.

    

Banana Pecan Overnight Oats    

INGREDIENTS (Serves 2)

1 cup old-fashioned rolled oats

1 1/2 cups milk

2 very ripe bananas, mashed

1/4 cup plain Greek yogurt

2 Tbsp. unsweetened coconut flakes, toasted

2 Tbsp. honey

1 Tbsp. chia seeds

2 tsp. vanilla extract

1/4 tsp. flaked sea salt

Banana slices, roasted pecans, fig halves, honey and pomegranate seeds, for serving

DIRECTIONS
In a medium bowl, stir together the oats; milk; bananas; Greek yogurt; unsweetened coconut flakes; honey; chia seeds; vanilla extract and sea salt until well combined. Divide mixture between 2 bowls or glass jars. Cover and refrigerate at least 6 hours or overnight. Stir, heat up if desired, and top with banana slices, roasted pecans and fig halves. Drizzle with honey and sprinkle with pomegranate seeds.

 

Hot Muesli Breakfast Crunch

INGREDIENTS (Serves 1)

  • 1/3 cup muesli (such as Bobs Red Mill)
  • 1/2 cup 2% reduced-fat milk
  • 1/4 cup fresh blueberries
  • 2 tablespoons pomegranate arils
  • 1 1/2 tablespoons unsalted cashews, chopped

DIRECTIONS

Place the muesli in a serving bowl. Microwave the milk in a glass measuring cup on HIGH for 1 minute or until hot. Pour the milk over the muesli. Sprinkle with the blueberries, pomegranate arils, and cashews.

 

Mushroom Spinach Frittata

INGREDIENTS (Serves 4)

  • 6 eggs
  • 1/4 cup (60 ml) milk
  • 1 cup (250 ml) grated cheddar cheese
  • 1 onion, thinly sliced
  • 4 oz (115 g) white button mushrooms, sliced
  • 3 tablespoons (45 ml) butter
  • 2 cups (500 ml) baby spinach
  • Salt and pepper

DIRECTIONS

  1. With the rack in the middle position, preheat the oven to 180 °C (350 °F). Butter a 20-cm (8-inch) square baking dish. Set aside.
  2. In a large bowl, combine eggs and milk with a whisk. Add cheese. Season with salt and pepper. Place bowl aside.
  3. In a large non-stick skillet, brown onion and mushrooms in butter over medium heat. Season with salt and pepper. Add spinach and continue cooking for about 1 minute, stirring constantly.
  4. Pour mushroom mixture into egg mixture. Stir well and pour into baking dish. Bake the frittata for about 25 minutes or until lightly browned and puffed. Cut frittata into four squares and remove from dish with a spatula. Place on a plate and voila, it is ready to serve warm or cold.

Loaded Quinoa Breakfast Bowl

INGREDIENTS (Serves 1)    

  • 3/4 cup water, divided
  • 1/4 cup tri-colored quinoa, rinsed
  • 2 tablespoons dried cranberries
  • 1 small banana
  • 1/4 cup unsweetened almond milk
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon vanilla extract
  • 1/4 cup fresh blueberries
  • 1 tablespoon chopped walnuts
  • 1 tablespoon slivered almonds
  • 1 tablespoon fresh pumpkin seeds

DIRECTIONS

  1. In a small saucepan, bring 1/2 cup water to a boil. Add quinoa. Reduce heat; simmer, covered, until liquid is absorbed, 12-15 minutes. Meanwhile, soak berries in remaining water for 10 minutes; drain. Halve banana crosswise. Slice 1 banana half; mash the other.
  2. Remove quinoa from heat; fluff with a fork. Mix in mashed banana, almond milk, maple syrup, cinnamon and vanilla. Transfer to an individual bowl; add blueberries, walnuts, almonds, pumpkin seeds, banana slices and cranberries. Serve.

Breakfast Beans with Easy Poached Egg

INGREDIENTS (Serves 2)

  • 2 teaspoons canola oil
  • ¼ cup chopped red bell pepper
  • 2 chopped scallions, whites and greens separated
  • ½ teaspoon ground cumin
  • ¾ cup rinsed canned low-sodium black beans
  • ½ cup cooked barley
  • ½ cup low-sodium chicken broth or vegetable broth
  • ⅛ teaspoon salt
  • ⅛ teaspoon hot sauce
  • 1 cup water, divided
  • 1 teaspoon distilled white vinegar, divided
  • 2 large eggs, divided
  • 2 tablespoons shredded pepper Jack cheese
  • ½ avocado, sliced
  • 2 tablespoons coarsely chopped fresh cilantro

DIRECTIONS

  1. Heat oil in a medium skillet over medium heat. Add bell pepper, scallion whites, and cumin; cook, stirring often, until softened, 1 to 2 minutes. Add beans, cooked barley, broth, and salt. Cook until most of the liquid is absorbed, 3 to 5 minutes. Stir in scallion greens and hot sauce. Divide between 2 bowls. 
  2.  Place 1/2 cup water and 1/2 tsp. vinegar in a microwave-safe small bowl. Carefully crack 1 egg into the water so it is completely submerged. Cover with a microwave-safe plate and microwave on High until the egg white is firm and the yolk is still somewhat runny, about 1 minute. (If necessary, continue to microwave, checking every 10 seconds.) Remove the egg with a slotted spoon, pat dry and place atop the bean mixture in 1 bowl. Repeat with the remaining 1/2 cup water, 1/2 tsp. vinegar, and egg. 
  3. Top each bowl with 1 Tbsp. cheese and 1/4 avocado. Sprinkle with cilantro, if desired.

  

While there is still much to learn about the underlying causes of illnesses like RA, fibromyalgia, and more. Research consistently shows that chronic inflammation is one of the contributing factors to and potential causes of most chronic conditions. 

The anti-inflammatory diet is more a philosophy of eating than a diet, it’s similar to a Mediterranean diet and there is research to support that it may reverse chronic inflammation and have preventative properties for diseases like diabetes, heart disease, depression, Alzheimer’s, obesity, and cancer. 

An anti-inflammatory diet is a diet designed particularly for persons who want to minimize chronic inflammation. It eliminates processed foods while increasing whole grains, healthy fats, fruits, veggies, and spices. As a result, an anti-inflammatory diet is both tasty and nutritious!

This is the central concept of the Anti-Inflammatory Diet Meal Plan for Beginners. All the dishes you make are so easy and delicious so the meal plan has such a high rate of success!