🌿 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
-
Combine oats, water/almond milk, turmeric, cinnamon, and pepper in a pot.
-
Slowly bring to a boil while stirring until the oatmeal becomes creamy (about 5–7 minutes).
-
Slice the banana and gently stir it into the oatmeal at the end.
-
Pour the oatmeal into a bowl and top with blueberries, walnuts, and chia/flax seeds.
-
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.