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Anti-Inflammatory Breakfast Oatmeal with blueberries

🌿 Anti-Inflammatory Breakfast

Oatmeal with blueberries, walnuts, and turmeric
Ingredients (2 servings)

  • 100 g gluten-free oats

  • 300 ml water or unsweetened almond milk

  • 1 tsp turmeric (anti-inflammatory spice)

  • ½ tsp cinnamon (stabilizes blood sugar and has anti-inflammatory effects)

  • 1 pinch black pepper (enhances absorption of turmeric/curcumin)

  • 1 ripe banana, sliced (provides natural sweetness and potassium)

  • 100 g fresh or frozen blueberries (rich in antioxidants)

  • 1 handful walnuts (omega-3 fatty acids)

  • 1 tbsp chia or flax seeds (fiber and omega-3)

  • Optional: a little freshly grated ginger (extra anti-inflammatory boost)

Instructions

  1. Combine oats, water/almond milk, turmeric, cinnamon, and pepper in a pot.

  2. Slowly bring to a boil while stirring until the oatmeal becomes creamy (about 5–7 minutes).

  3. Slice the banana and gently stir it into the oatmeal at the end.

  4. Pour the oatmeal into a bowl and top with blueberries, walnuts, and chia/flax seeds.

  5. Optionally, sprinkle a little freshly grated ginger on top for extra strength.

🌟 Why is this breakfast good for inflammation?

  • Oats: High in soluble fiber (beta-glucans), which supports digestion and stabilizes blood sugar.

  • Turmeric + black pepper: Contain curcumin, one of the most well-documented anti-inflammatory compounds. Pepper enhances absorption.

  • Blueberries: Packed with antioxidants, especially anthocyanins, which protect cells from oxidative stress.

  • Walnuts, chia, and flax seeds: Contain omega-3 fatty acids that reduce inflammation in the body.

  • Ginger and cinnamon: Both have natural anti-inflammatory and immune-supporting properties.