Start your day with a fruity breakfast. This nutritious bowl provides more than half your daily fiber – enough to help keep you full until lunchtime. It's also full of nutrients that ease inflammation. 

Avocado: this fruit may negate the effects of eating inflammatory foods. People who ate a hamburger with avocado didn't show the same inflammatory response as those who ate it without.

Tart Cherry Juice: in a study of runners, those who drank antioxidant-rich tart cherry juice the days leading up to and after a marathon saw reduced inflammation and recovered their strength faster than those who did not.

Spinach: dark leafy greens such as spinach are high in vitamin K, which may help stop inflammation.

Berries: packed with phenolic compounds, berries can trigger your body's anti-inflammatory response.

Chia Seeds: these fiber-rich seeds have been associated with a drop in inflammatory markers.

Avo-Berry Smoothie Bowls

3/4 cup unsweetened tart cherry juice, chilled

1 cup water or nondairy milk or full-fat coconut milk

1 cup baby spinach

¾ cup plain Greek yogurt or nondairy yogurt

1 ripe avocado, halved, pitted, and peeled

2 cups unsweetened frozen mixed berries, divided

2 Tbsp chia seeds

Instructions:

1. Process juice, spinach, yogurt, avocado, and ¾ cup berries in a blender until smooth, about 30 seconds.

2. Divide mixture evenly between 2 bowls.

3. Top servings evenly with chia seeds and remaining 1¼ cup berries. Keep the berries frozen for great texture.

Serving size (serves 2):

Calories 361; fat 17g; protein 14g; carb 48g; fiber 13g; sugars 27g (added sugar 0g); sodium 71mg

Recipe by Ann Taylor Pittman