2 Protein-Packed Recipes that Would Reduce Your Body Inflammation
It seems inflammation has become a popular subject among many Americans today, and not surprisingly so, with inflammatory diseases and chronic inflammation on the rise. Alzheimer’s disease, Arthritis, Asthma, Crohn’s disease, Fibromyalgia, Irritable Bowel Syndrome, Parkinson’s disease, and Ulcerative colitis are just a few among the hundreds of inflammatory diseases. Many of these diseases are so debilitating and their prescription drugs so heavy with side-effects that people are looking to more natural alternatives as a way to cope.
You’ve heard that breakfast is the most important meal of the day. But just how important is it? Think of breakfast as your body’s first morning greeting. If you are greeted in the morning by a loving spouse or parent, or even the sun shining with birds chirping, that positive environment becomes the foundation of your day. Compare this to a day begun with a screaming match, a spilled coffee on the way out the door, or a thunderstorm as your setting for the day. Which day is more likely to succeed? The body greets breakfast in the same fashion. Since breakfast is the metabolism’s ignition, what the body gets fed first thing in the morning determines its functionality throughout the day. A doughnut and coffee might get the engine revving for an hour or so, only to lead to a deadly crash in the mid-morning or afternoon. To maintain a healthy energy level and focus throughout the day, a balanced breakfast should include carbohydrates for instant energy, protein and healthy fats for a steady energy flow, and fiber to keep appetite at bay.
There are also many foods that fight inflammation, and including these in your morning meal will only give your body a more powerful boost. One of the best things you can do for your body is to feed it foods that promote healing, as opposed to foods that it will have to combat. Many Americans are so used to convenience foods that they don’t even know where to start when it comes to preparing whole, nourishing foods for their families. When this is the case, it’s a good idea to find an easy recipe that can become a staple in your home. The recipes I am sharing with you today are breakfast power-houses filled with anti-inflammatory ingredients that should put the cooking novice at ease.
Avocado Baked Eggs
- 1 avocado
- 2 eggs, preferably hormone-free or organic
- Salt and pepper, to taste
- Turmeric (optional)
- Paprika (optional)
- Cayenne (optional)
Preheat oven to 425°F (225°C). Slice avocado in half and remove the seed. Spoon out a bit of the avocado on both halves to make room for the egg, and press the avocado into a baking sheet to give it a flat bottom so that the halves will stand upright. Crack one egg in each half and season with salt, pepper, and any other desired seasonings. Put the baking sheet in the oven until the eggs are cooked to your liking.
Avocado and egg are the superstars of this recipe. Eggs are a common staple in the breakfast world, but its benefits have often been masked by its high-cholesterol accusations. However, possibly because of its cholesterol, eggs have shown to contribute to the effects of a carbohydrate restricted diet. Eggs also contain the antioxidant lutein, which regulates certain inflammatory responses in the body.
Avocados are included in many popular lists of anti-inflammatory foods. They contain a perfect dose of monounsaturated fats, which are important for maintaining good health. Avocados have been widely shown to reduce pain and inflammation, especially in people suffering from osteoarthritis and gout. They have also been linked with a reduction in chronic back and joint pain.
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Pairing Avocado Baked Eggs with a sautéed green, like kale, collards, or broccoli will further improve the anti-inflammatory punch, as dark, leafy greens contain many vital nutrients that fight off chronic inflammation.
Faux-tmeal (Paleo “Oatmeal”)
- 1 medium acorn squash
- 1/3 can coconut milk
- 1/3 cup unsweetened coconut flakes
- 1 Tbsp. cinnamon
- 1 tsp. ground ginger
- 2 tsp. honey (optional)
Preheat oven to 400°F (205°C). Slice acorn squash in half, and fill a roasting pan about 1″ deep with water. Place the squash halves flesh-side down into the water and roast for about 45 minutes to an hour, or until flesh is very soft. Scrape out the seeds and discard. Spoon out squash into a saucepan. Add coconut milk, coconut flakes, and seasonings, and cook over medium heat until well incorporated. Using a potato masher or hand blender, puree squash slightly so there are no large chunks. It should be relatively thick, so if it’s not, try adding more shredded coconut and/or coconut milk. Add toppings as you desire. Serve hot and enjoy! This may also be made in advance and warmed as needed. Serves 6.
Many choose the Paleo diet because of health concerns or a desire to lose weight. They eliminate grains and dairy in an effort to reduce inflammation, excess weight, and digestive issues. This recipe includes nutritional powerhouses in squash, coconut, and ginger.
Squash’s list of attributes includes its cancer-fighting properties, diabetes management, immune-boosting properties, ability to prevent inflammatory conditions, eliminate ulcers, and treat arthritis. Squash contains a good source of carotenoids, antioxidants, and inflammation-fighting compounds.
Ginger is another common anti-inflammatory food and is unique in that it not only fights inflammation, but actually stops the formation of inflammatory compounds altogether. Properties in ginger have been shown to reduce pain and swelling among individuals with osteoarthritis and rheumatoid arthritis.
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Coconut milk contains selenium, which is an antioxidant that fights free radicals that cause inflammatory joint pain. Another reason to choose coconut milk over a dairy-sourced milk is the types of cholesterol they produce in the body. While dairy based products increase LDL cholesterol (bad cholesterol), coconut milk consumption is linked to raised HDL cholesterol, or good cholesterol.
Knowledge is power, and this is especially true for sufferers of inflammatory diseases who are tired of living with pain or endless prescription drugs. With the right ingredients, your body may begin to heal itself. Many of the natural agents listed above have the same potency as anti-inflammatory medications, and they come with no side-effects. With whole foods, protein-packed breakfasts, and a drive to live without limitations, you could be on your way to healing!