Our Three Best Superfood Breakfast Recipes

April 23, 2021
|In Food
|By Neel Patel

At Pain Relief Institute we help our clients to achieve relief from chronic or acute pain and to enjoy continuing joint preservation over their lifespan. Along with pain treatment, a plan for long-term joint and muscle care should also include a healthy diet. To that end, you can use the following recipes containing superfoods to make healthful additions to your weekly meal-plan.

Superfood Breakfast Featuring Fried Eggs and Broccoli

Eggs are chock full of protein and other nutrients essential for healthy muscles, bones, skin, nails, and hair. They can help your entire body feel better with each meal. Besides, eggs also contain these highly beneficial components:

  • Vitamin A – benefits the eyes and skin
  • Vitamin D – promotes healthy teeth and bones
  • Vitamin E – acts as a powerful antioxidant
  • Vitamin B-12 – supports healthy blood and nerves
  • Omega-3 fatty acids – promote a healthy heart.

Broccoli has long been considered a superfood by health food enthusiasts. One cup of raw broccoli contains 25 calories, fewer than five grams of carbohydrates, no fat, and several grams of protein. Broccoli is also rich in these essential nutrients:

  • Calcium
  • Iron
  • Phosphorous
  • Potassium
  • Zinc
  • Thiamin
  • Riboflavin
  • Niacin
  • Vitamins B6 and K
  • Folate
  • Fiber

In addition, two of the seasonings used in this recipe, turmeric and chili pepper, help to decrease oxidation and inflammation throughout your body.

Recipe

Serves: 2
Prep time: 5 minutes
Cooking time: 15 minutes

Ingredients

  • 2 cups broccoli
  • 1 minced garlic clove
  • 2 tbsp. pumpkin seeds
  • Lemon juice
  • 2 tbsp. coconut oil
  • 1/4 chopped onion
  • 1 tbsp. dried cranberries
  • 4 eggs

Spices

  • 1/2 tsp. ground turmeric
  • 1/2 tsp. chili flakes
  • 1/2 tsp. paprika
  • 1/2 tsp. oregano

Instructions

  • Chop the broccoli into tiny pieces or make broccoli rice using a food processor.
  • Heat 1 tbsp. of oil in a pan on medium-high; add garlic, onion, and pumpkin seeds and fry, stirring for about 5 minutes until browned.
  • Add cranberries, broccoli, and spices, season with salt and pepper, mix and fry for another 5-7 minutes. If necessary, add water to avoid burning. When cooking is completed, sprinkle with some lemon juice.
  • In a separate pan, heat the remaining oil and fry the eggs. When ready, serve over broccoli and season with salt and pepper. 

Antioxidant Blueberry Protein Smoothie

Chemicals called antioxidants produced in the body and also found in foods defend the cells from damage caused by potentially harmful molecules known as free radicals. Blueberries are full of antioxidants and polyphenols, both of which reduce inflammation and combat a condition called oxidative stress.

Recipe

Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes

Nutritional content per serving

  • 197 kcal
  • 4g fats
  • 14g carbohydrates
  • 26g protein

Ingredients

  • 1/2 cup (125 ml) coconut water
  • 1/2 cup (125 ml) coconut milk
  • 1 scoop vanilla protein powder (plant based)
  • 1/2 cup (50g) frozen blueberries
  • 1 tsp ground cinnamon
  • 1 tsp chia seeds

Instructions

Blend all of the ingredients in a blender until smooth. Serve.

Pesto Zoodles with Prosciutto

Pesto zoodles with prosciutto is healthy for the intestines and rich in nutrients. Zucchini, the recipe’s main ingredient, contains a lot of water and fiber, has no fat, and has antioxidant and anti-inflammatory chemicals called phytonutrients. Zucchini is also filled with large amounts of these other nutritional powerhouses:

  • Vitamin B6
  • Riboflavin
  • Folate
  • Potassium
  • Manganese

When making noodles (zoodles) with the zucchini, leave on the skin as it contains vitamins A and C, and the helpful enzymes glutathione peroxidase and superoxide dismutase.

Recipe

Serves: 2
Prep time: 10 minutes
Cooking time: 5 mins

Ingredients

  • 2 medium zucchinis, spiralized
  • Juice from 1/2 lemon
  • 2 tbsp. pesto
  • 10 olives, sliced
  • 1/4 cup sun-dried tomatoes, chopped
  • 1/4 cup walnuts, chopped
  • 4 slices prosciutto
  • Basil leaves for garnish

Instructions

  • Use a spiralizer to cut the zucchini into long ribbons and toss them together with the lemon juice. Add the pesto and mix until well coated.
  • Mix in the olives, sun-dried tomatoes, and walnuts
  • Heat in a non-stick pan over medium heat and fry the prosciutto until crispy. Chop it up and mix it with the zoodles.
  • Place the mixture in bowls and garnish with fresh basil.

Eating wholesome doesn’t mean having to endure tasteless, boring meals every day. With a little research and the right ingredients, you can create food that’s both mouthwatering and good for you too. With all of the stress of life today, it makes a lot of sense to do so. Find out just how responsive your body can be when you fill it with the best ingredients possible.