This is a guest post by Katrina Rice.
The key element to setting the tone for a good energized day is by eating a healthy breakfast. It will boost your immune system and stabilize your blood glucose level. It shall also fuel your body with the energy it craves for, especially when you workout or go for a run early in the morning.
Foods that are high in saturated fats and processed sugars trigger the release of cytokines – the messengers in your body that spur inflammation. This implies that eating a bagel with a cup of sweetened coffee will not heal inflammation if you are already dealing with this problem.
We typically wake up in the morning with low blood sugar. If we choose to eat sugary breakfast choices like muffins, cereals and bagels, it will spike our blood sugar levels and cause more inflammation. Skipping breakfast or eating poor breakfast meals also deprives your body from the proteins, good fats, vitamins and minerals it needs to support your metabolism.
Inflammation is the body’s way of responding to trauma caused by different kinds of exercises, including running. This natural response of the body causes muscle tenderness, soreness and swelling.
These symptoms do not necessarily cause any health problems in themselves. But if your body is already experiencing chronic inflammation due to unhealthy habits, it is important that you recover from its consequences to help you stay fit.
Reducing inflammation in the body starts with a breakfast that can nourish your cells appropriately. As such turmeric spice pancakes is a vegan-friendly recipe and a delicious anti-inflammatory breakfast to start your day.
Turmeric is a spice used in many Asian cuisines. It contains the active ingredient curcuminoids – the antioxidants that demonstrate its anti-inflammatory properties. It helps address problems brought about by muscle sprains, injuries and inflammatory conditions like rheumatoid arthritis.
It also helps protect your from liver diseases and reduce the symptoms of digestive problems like irritable bowel syndrome.
Here are the ingredients and their respective health benefits:
- 1/2 cup unsweetened applesauce – Contains fiber and fights constipation and coronary diseases
- 1 1/4 cup oat flour – Contains beta-glucans, a soluble fiber that has been shown to reduce high cholesterol, high blood pressure and lower the risk of heart disease
- 1/2 cup non-dairy milk – Rich in proteins, omega-3, omega-6, folic acid, vitamins A, E and B12. This is also easily digested by the body
- 2 tablespoons honey – Helps with weight management, promote sleep, contains antioxidants
- ½ teaspoons cinnamon – Helps lower blood sugar levels and reduce the risk of heart diseases
- ½ teaspoons ground turmeric – Contains curcumin, the bioactive compound that helps fight chronic inflammation
- a pinch of black pepper – Contains healthy minerals such as manganese, magnesium, calcium, copper, phosphorus, iron, potassium and riboflavin
- ¼ teaspoons ginger – Helps relieve digestive problems and treat various types of stomach issues like diarrhea, irritable bowel syndrome (IBS) and nausea
- 1 tablespoons baking powder
- 1 teaspoons vanilla extract
- 1/8 cup of water
- Extra: yogurt, nuts, almond butter
Follow these steps:
- Combine all ingredients in a large bowl and mix using an electric mixer or a whisk. Make sure that all ingredients are well combined without overbeating the batter. You should end up with a thick batter.
- Heat a non-stick skillet or any non-stick pan under a medium high heat.
- Pour about a quarter cup of the batter into the pan and spread it into a circle to get the desired pancake thickness.
- Leave one side on the pan for 2 to 3 minutes and flip to cook the other side.
- You can top your pancakes with some fresh yogurt, a teaspoon of almond butter and chopped almonds or various nuts if desired.
This anti-inflammatory, nutrition-packed breakfast is a great way to start your active morning. And because the recipe is so simple, you can easily make alterations and tweak its flavor profile to please your palate differently if you wish. You can even add more turmeric if you like it.
Bdw do check out Katrina’s other post on this blog given below.
Till then stay fit and keep running.
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What is your go to breakfast after your run?