5 Anti-Inflammatory Foods to Eat for Breakfast
Photo: Emily Kate Roemer
Here's good news for banana lovers who are trying to keep inflammation under control: You can still avoid sugar, refined flour and dairy and have a breakfast that tastes a lot like banana bread. The not-so-secret ingredient? Oats. In research published in the Journal of Nutrition, overweight and obese participants saw a drop in an inflammatory marker called C-reactive protein (CRP) when they ate foods that were low on the glycemic index, one of which is oats. Turning the healthy ingredient into an indulgent-tasting breakfast is easy. You stir together oats, milk, bananas, Greek yogurt, coconut flakes, honey, chia seeds, vanilla and sea salt; then refrigerate the mixture overnight. In the morning, warm it in the microwave or on the stove, and top with bananas, roasted pecans, figs, honey and pomegranate seeds, for a sweet and satisfying bowl that tastes so good you'll hardly believe it's good for you.
Get the recipe: Pecan Banana Bread Overnight Oats
Photo: © 2016 Clare Winfield
Nuts are a tried-and-true healthy ingredient, helping us live longer, look great and, yep, reduce inflammation. A study in the American Journal of Clinical Nutrition found that people who frequently ate nuts had lower levels of CRP. These delicious, slightly sweet bars contain pureed nuts, in the form of roasted almond butter, along with other beneficial ingredients, including chia and hemp seeds, medjool dates, rolled oats, apple and cinnamon.
Get the recipe: Roasted Almond Butter Bars
Photo: Issy Croker
Another reason to eat more eggs: They're an excellent source of vitamin D, and one study in the Journal of Inflammation found that healthy women who had low levels of vitamin D had higher levels of inflammatory markers. And we were thrilled to find this new way to enjoy them: fluffy, omelet-y mini muffins that can go in myriad directions. Start with simply whisked eggs and then add anything from crumbled feta, olives and red-pepper flakes to grated Parmesan, chopped scallions and diced tomatoes.
Get the recipe: Egg Muffins
Photo: Many Kitchens
Sure, you know that yogurt's good for you, but did you know that the dairy product's hefty dose of probiotics can be beneficial for everything from IBS and chronic stomach inflammation to constipation, acid reflux, urinary tract infections and vaginal yeast infections. Eat it plain, with fruit, or try this brilliant recipe, which has you top cooked peach halves with vanilla- and honey-spiked yogurt, so you get a fantastic combination of hot and cold.
Get the recipe: Peaches with Greek Yogurt, Honey and Pistachios
Photo: Kate Mathis
We use fruity, luxurious, extra-virgin olive oil for cooking dinner and dressing salad—but it turns out it’s useful in breakfast dishes, too. And you may not know the oil contains a compound called oleocanthal, which, research suggests, has anti-inflammatory properties that can help alleviate aches and pains. This anytime-of-day stew includes olive oil two ways: for sautéeing the veggies and frying the eggs.
Get the recipe: Kale, Chickpea and Tomato Stew