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
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