2021’s Top 5 Breakfast Recipes – Arthritis Research
2021’s Top 5 Breakfast Recipes
The taste of a favorite cookie in your morning oats. Not only does this breakfast taste delicious but it starts your day off limiting excess inflammation. Rolled oats are gluten-free whole grains and a great source of important vitamins, minerals, fiber and antioxidants. Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats. See more benefits of the anti-inflammatory benefits in the original recipe post, and to start making your oatmeal, see the below recipe.
- 4 cups water
- 2 cup old fashion oats – Use rolled oats, not quick/instant cooking oats.
- 1 ½ tablespoon ground cinnamon
- ¼ teaspoon ground coriander
- ¼ teaspoon ground nutmeg
- ¼ teaspoon ground ginger
- ¼ teaspoon ground allspice
- ¼ teaspoon ground cardamom
- ⅛ teaspoon ground nutmeg
- Sweetener: Avoid using processed sugar. Try sweetening with stevia, honey or maple syrup
- Bring water to a boil in a pot
- Add oats
- Add spices
- Reduce heat to keep oatmeal at a low simmer
- Stir occasionally until oats are done (around 20-30min)
- Add choice of sweetener and serve
- Cooked oats can be stored in an air-tight container for up to three days
Mushroom and Spinach Breakfast Quiche
Increased inflammatory markers can arise if you experience large fluctuations in blood sugar. In order to maintain more consistent levels, try eating a low-carb, high-protein breakfast. This recipe is a delicious start to the day that contains a number of ingredients shown to aid in the reduction of excess inflammation. Extra-virgin olive oil contains oleocanthal, which has been shown to work in a similar fashion to ibuprofen, a common over-the-counter anti-inflammatory medication. Mushrooms are rich in anti-inflammatory compounds, including phenolic acid and carotenoids. View the full listing of benefits and even specific mushroom benefits in the detailed description along with the recipe. The full recipe is also below.
- 2 tablespoons extra-virgin olive oil
- 1 cup sliced fresh mixed wild mushrooms (Chaga, shiitake)
- 1 cup thinly sliced onion
- 1 tablespoon minced garlic
- 2 teaspoons minced fresh thyme
- ⅔ cup package fresh spinach, coarsely chopped
- 8 large eggs
- ⅔ cup whole milk
- 2 teaspoons Dijon mustard
- ½ teaspoon salt
- ½ teaspoon ground pepper
- ¾ cup shredded Gruyère cheese
- Preheat oven to 325 degrees.
- Heat oil in large nonstick skillet over medium-high heat.
- Add mushrooms in an even layer; cook stirring occasionally until browned evenly (approx. 8 minutes)
- Add onion; cook, stirring occasionally, until they begin to soften (approx. 4 minutes).
- Stir in garlic and thyme
- Add spinach stirring constantly, until just wilted (approx. 2 minutes)
- Remove from heat
- Whisk eggs, milk, Dijon, salt and pepper in a large bowl
- Stir in cheese and mushroom mixture.
- Coat a standard 12-cup muffin tin with cooking spray.
- Divide mixture among prepared muffin cups.
- Bake, uncovered, until puffed and set, about 30 minutes.
- Remove from the pan and serve immediately.
Simple, healthier Granola
Many people like to start their day off with a delicious bowl of granola. Unfortunately, many varieties found in supermarkets are high in calories and sugar. Making your own means you can enjoy a family favorite while ensuring you aren’t exposing your body to unnecessary inflammation. Even if you have not been a fan of granola, this recipe is worth a try. One whiff of the delicious aroma as you pull this homemade treat out of the oven should be enough to make this a regular part of your breakfast rotation.
Ingredients (Makes 10 Servings):
- 1 cup raw nuts (pecans, almonds, cashews, walnuts etc.)
- 5 pitted soft dates
- ½ cup dried fruit of your choosing (select those high in anti-oxidants such as cranberries, blueberries, strawberries, mangoes, etc.)
- ½ cup unsweetened coconut flakes
- ¼ cup cacao bits
- ½ teaspoon cinnamon
- 1 ½ tablespoons honey or maple syrup
- 1 tablespoon melted coconut oil
- Preheat oven to 325 degrees.
- Use a food processor or blender to chop nuts so that they are roughly in thirds (avoid over pulsing to ensure nuts do not fall to the bottom of the storage container).
- Chop dates into small pieces. Dates will add a touch of sweetness and are high in antioxidants including flavonoids, carotenoids and phenolic acid. Additionally, dates are both anticancer and brain-protective.
- Place all dry ingredients into large bowl.
- In small bowl, combine melted coconut oil and honey. Pour over dry ingredients, mixing well to ensure an even coating.
- Try out honey from different flowers, you’ll be surprised at how different the flavors of your granola will be.
- Line a baking tray with baking parchment.
- Spread the mixture evenly on tray.
- Bake for approx. 20 minutes (until lightly brown), stirring every 5 minutes.
- Remove from oven, cool in pan.
- Store in an air tight container in the fridge for up to 10 days.
Salted Chocolate Oatmeal Smoothie
If you’re a breakfast smoothie type person and enjoy to mix in a little sweet along with the green smoothies, this oatmeal chocolate cookie smoothie is a healthy treat to include during the holidays (and all year round). For a breakdown of each ingredient and its benefits, check out the February recipes (shhh….don’t tell but it’s the last one on the page disguised as a dessert).
- 1 ripe banana
- 1 cup plain low-fat yogurt
- ½ cup old fashioned or quick oats
- 2 tablespoons cocoa powder
- 2 scoops chocolate whey protein powder + 1 cup water
- 1 teaspoon vanilla
- ½ teaspoon salt
- Ice to thicken
- Place all ingredients in high-speed blender, puree until smooth. Start with a handful of ice and add more until you’ve reached desired consistency.
Cranberry Sweet Potato Squares
Processed sugar is an ingredient to avoid when following an anti-inflammatory diet but doing so doesn’t have to exclude the sweetest part of any meal. Harnessing natural sugars found in sweet potatoes and maple syrup means you can have your anti-inflammatory cake and eat it too.
Sweet potatoes, particularly those with purple flesh, contain extremely high levels of anti-oxidants, which are key in limiting excess inflammation by negating the effects of free radicals on your cells. Sweet potatoes also contain the compound choline, limiting the incidences of systemic inflammation. With hazelnuts included in the recipe, there is a positive affect on inflammatory markers such as CRP and they provide a source of healthy fats. The ideal ratio of omega 6 to omega 3 fats is 4:1 or less, hazelnuts help to maintain this ratio. For the topping, a recent study focusing on the benefits of maple syrup has shown that the delicious liquid contains a molecule called quebecol, which has anti-inflammatory properties. Cranberries are high in antioxidants as well as anthocyanins, which not only give cranberries their deep red color but also have anti-cancer and anti-inflammatory properties.
- 1 ½ cups sweet potato purée
- ¼ cup water
- 2 tablespoons coconut oil, melted
- 2 tablespoons maple syrup
- 2 eggs
- 1 cup finely ground hazelnuts
- ⅓ cup coconut flour
- 1 ½ teaspoons baking soda
- 1 cup fresh cranberries
- Preheat the oven to 350 degrees.
- Stir together sweet potato purée, water, coconut oil, maple syrup and eggs in large mixing bowl.
- In separate bowl, sift coconut flour, then add ground hazelnuts and baking soda. Mix well.
- Combine wet and dry ingredients. Mix well.
- Grease 9-inch square baking pan with coconut oil, lining bottom with parchment paper.
- Add batter to baking pan, using a wet metal spoon to smooth the top.
- Press fresh cranberries onto the top of mixture.
- Bake for 30 – 40 minutes (test by piercing the center with a toothpick, which should come out clean when done).
- Allow to cool completely before removing from pan. Once removed from pan, slice into squares.