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Garlic zucchini rice
Aromatic beetroot hummus
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Introduction
The anti-inflammatory diet is one of the most effective diets for the people who suffer from the inflammatory processes. Nevertheless, this diet can be appropriate for all people. It can help to prevent the appearance of diseases such as diabetes and cardiovascular at an early stage.
Try to substitute all the sweet drinks with the mineral water or green tea. The green tea is a good resource of the antioxidants and can fight cancer.
Breakfast
Morning sandwiches with eggs
The eggs can be a great source of the vitamin B12 and omega-3 that are very important for our health.
Servings : 4
Prep Time : 10 minutes
Cooking Time : 10 minutes
Ingredients
- 5 oz whole grain bread
- 1 tablespoon sunflower seeds butter
- teaspoon salt
- 1 teaspoon low-fat mayonnaise
- 1 avocado, pitted
- 4 eggs
Directions:
- Slice the bread into 8 slices.
- Take the skillet and preheat it. Toss the sunflower seeds butter in the skillet and melt it well.
- Beat the eggs in the skillet and sprinkle them with the salt.
- Chop the avocado into the medium cubes and mash it well.
- Combine the mashed avocado with the low-fat mayonnaise and stir it carefully.
- Spread the bread slices with the avocado mash.
- Serve the dish immediately.
Nutritional Information: calories: 275, fat: 17.7g, total carbs: 21.7g, sugars: 3.2g, protein: 11.1g
Quinoa bowl
The quinoa and nuts reduce the anti-inflammatory load. The dish is not just very useful but also tasty.
Servings : 6
Prep Time : 10 minutes
Cooking Time : 15 minutes
Ingredients
- 2 cups quinoa
- 1 cup blueberries
- 1 cup coconut milk
- 2 cups water
- 2 tablespoon almonds
- 1 teaspoon pistachio
- 2 tablespoon honey
Directions:
- Combine the coconut milk and water together in the saucepan and stir the liquid well.
- Add quinoa and close the lid.
- Strat to cook the mixture on the medium heat for 5 minutes.
- Wash the blueberries carefully and add them to the quinoa mixture.
- Stir it carefully and continue to cook the porridge.
- Combine the pistachio and almonds together and crush the nuts.
- Sprinkle the quinoa with the crushed nuts and cook the mixture for 3 minutes more.
- Add honey and stir the mixture carefully until honey is dissolved.
- Transfer the dish to the serving bowls and serve it.
- Enjoy!
Nutritional Information: calories: 348, fat: 14.1g, total carbs: 48.3g, sugars: 9.6g, protein: 9.6g
Sweet oatmeal
The porridge has delightful taste and is very soft. Serve the dish warm to get the perfect taste.
Servings : 3
Prep Time : 5 minutes
Cooking Time : 10 minutes
Ingredients
- 1 cup oatmeal
- 5 apricots
- 1 tablespoon honey
- 1 cup coconut milk
- 1 teaspoon cashew butter
- teaspoon salt
- cup water
Directions:
- Combine the coconut milk and oatmeal together in the saucepan and stir the mixture.
- Add water and stir it again. Sprinkle the mixture with the salt and close the lid.
- Cook the oatmeal on the medium heat for 10 minutes.
- Meanwhile, chop the apricots into the tiny pieces and combine the chopped fruits with the honey. Stir the mixture carefully.
- When the oatmeal is cooked add cashew butter and fruit mixture.
- Stir the porridge carefully and transfer it to the serving bowls.
- Chill it little and serve immediately.
Nutritional Information: calories: 336, fat: 21.2g, total carbs: 35.1g, sugars: 14.0g, protein: 6.2g
Scrambled eggs
The dish contains the mixture of the anti-inflammatory vegetables that cause the positive effect on the humans body.
Servings : 2
Prep Time : 10 minutes
Cooking Time : 15 minutes
Ingredients
- cup green beans
- teaspoon salt
- 5 eggs
- 1/3 cup skim milk
- 1 sweet pepper
- 1 teaspoon olive oil
Directions:
- Wash the sweet pepper carefully and then remove the seeds from it.
- Slice the vegetable and combine it with the green beans.
- After this, pour the olive oil in the skillet and transfer the vegetable mixture to the skillet.
- Strat to cook it on the medium heat for 3 minutes. Stir it frequently.
- Meanwhile, beat the eggs in the mixing bowl and whisk them well.
- Sprinkle the egg mixture with the salt and add skim milk.
- Stir it carefully till you get homogenous mass.
- Then pour the egg mixture over the vegetable mixture and cook it for 3 minutes on the medium heat.
- Then stir the mixture carefully you should get a vegetable-egg mixture.
- Cook it for 4 minutes more.
- Then stir it again and close the lid.
- Cook the scrambled eggs for 5 minutes more.
- Then stir the mixture carefully again.
- Serve it.
Nutritional Information: calories: 231, fat: 13.4g, total carbs: 9.3g, sugars: 6.2g, protein: 16.3g
The dish has an aromatic smell and delicate taste. It can be served as warm as hot.
Servings : 3
Prep Time : 10 minutes
Cooking Time : 15 minutes
Ingredients
- 7 eggs
- 1/3 cup skim milk
- 3 garlic cloves
- teaspoon nutmeg
- teaspoon ground ginger
- 1 teaspoon cilantro
- 1 teaspoon olive oil
- 1 tablespoon chives
- 1 teaspoon turmeric
Directions:
- Beat the eggs in the mixing bowl and mix them well with the help of the hand mixer.
- When you get smooth mass add skim milk and stir the mixture with the help of the fork.
- Then sprinkle the egg mixture with the nutmeg, ground ginger, cilantro, and turmeric.
- Peel the garlic cloves and mince them.
- Chop the chives and combine with the minced garlic. Stir the mixture carefully until you get homogenous mass.
- Then add the mixture to the egg mixture and stir it again.
- Preheat the skillet well and pour olive oil.
- Preheat the olive oil on the medium heat and then pour the egg mixture in the preheat olive oil.
- Close the lid and cook the omelet for 15 minutes.
- When the dish is cooked chill it little and cut into the serving portions.
- Serve it.
Nutritional Information: calories: 179, fat: 12.0g, total carbs: 3.8g, sugars: 2.2g, protein: 14.1g
Rice pudding
This gently and sweet dish will be a great solution for your nutritious breakfast.
Servings : 5
Prep Time : 5 minutes
Cooking Time : 15 minutes
Ingredients
- 1 cup brown rice
- 2 cups coconut milk
- 1 teaspoon cinnamon
- 1 teaspoon ginger
- 1/3 teaspoon thyme
- 1/3 cup almonds
- 2 tablespoon honey
- 1 teaspoon lemon zest
Directions:
- Pour the coconut milk into the saucepan and preheat it.
- Then add the brown rice and stir the mixture carefully.
- Close the lid and cook the brown rice on the medium heat for 10 minutes.
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