I have chronic inflammation and these are the easy anti-inflammatory breakfasts I make over and over

It will only take you 5 minutes to prepare these 5 favorite meals!

Alexandra Shytsmann

Alexandra Shytsmann

Reviewed by Dietitian Emily Lachtrupp, MS, RD

I talked about my struggles with inflammation in my dry January reflex and raved about one of my favorite anti-inflammatory lunches that time, but in case you’re behind: I was diagnosed with ocular rosacea earlier in the year. This is a chronic inflammation particularly in the face and eyes. Symptoms I personally experience include dry eyes, malar rash, eyelid swelling, and the occasional chalazion.

I take an oral medication and use a topical treatment prescribed by my dermatologist if you experience similar symptoms definitely talk to your doctor about possible treatments but I have noticed that a huge cause of my flare-ups has to do with my diet. For example, after drinking alcohol, my eyes and T-zone become more inflamed and sometimes burst, and this can last for several days afterward.

For this reason, I try to include at least anti-inflammatory foods in each of my meals throughout the day to maintain or reduce the puffiness on my face. I don’t follow a restricted eating pattern in any way, but instead include healthy ingredients that can help reduce inflammation in the dishes I already love.

Related: 24 Anti-Inflammatory Snacks for the Mediterranean Diet

And when it comes to breakfast, I stick to it. If it takes more than 10 minutes, I won’t make it 5 out of 7 days of the week. So here’s a list of some realistic options I make for myself in the morning that are so satisfying, I always have my kitchen stocked so I can quickly whip up these picks.

Toaster waffles with peanut butter and berries

Every time I go grocery shopping, whole wheat waffles are almost always added to my cart. You really can’t go wrong by popping a frozen waffle or two in the toaster and customizing it however you like. For me, I love giving them an anti-inflammatory boost with peanut butter, berry jams, and fruits like raspberries. And I don’t know why, but there’s something about making it into a sandwich that tastes so good.

Banana Nut Butter Protein Shake

Whatever nut butters I have on hand, bananas, cinnamon, unsweetened vanilla almond milk, and a little ice make my go-to smoothie. It really only takes five ingredients, and whether I choose to use leftover peanut butter or almond butter from making these 3-ingredient chocolate dates and almond butter, natural nut butters boast anti-inflammatory properties. For a higher protein version of my favorite smoothie, try our Banana Almond Butter Protein Shake.

Related: 6 healthiest nuts to snack on

Avocado toast

There are two ways I love to eat avocado toast: with a simple topping like all bagel dressing, or a little more elegant. Case in point: I love the flavor combo of a caprese salad, I’ve even written an ode to my favorite caprese sandwich, so when I stumbled upon this caprese avocado toast recipe, it was like my dreams had come true. come true. Plus, both avocados and whole-grain bread can help reduce inflammation, so it’s a win-win meal!

Yogurt semifreddo

What’s quick and easy, yet so tasty and helps keep me energized in the morning? I’m talking about yogurt parfaits. All you have to do is spread a Greek yogurt base in a bowl, add some granola and garnish with your favorite anti-inflammatory berries. This strawberry and yoghurt parfait on Eat well it’s pretty much my favorite breakfast, but I’ll stick with the granulated sugar and add a little honey if I’m looking for an extra sweetness.

Cinnamon Apple Peanut Butter Toast

Ah yes, the classic combination of peanut butter and apple. Everyone loves it, whether you’re Reese Witherspoon, Zooey Deschanel, or me on a weekday morning. And while the peerless duo makes a great snack, I need something that can Truly keep me satisfied in the morning, so I’ll add it on a toast and sprinkle with cinnamon. Peanut Butter Banana Cinnamon Toast is also a staple in my breakfast rotation (that’s just my smoothie in toast form, I know). If you’re not a peanut butter lover like me, try this Cashew Butter Clementine Toast for something different.

Next: Does Inflammation Cause High Cholesterol?

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