Go Back
Print Recipe
The "AI" here is for "anti-inflammatory" — all of the ingredients have properties that help fight inflammation in the body. Chronic inflammation is linked to all kinds of heart, brain, and metabolic problems.
The ingredients were selected to maximize the anti-inflammatory effects of a breakfast smoothie, while ensuring minimum dosage for each ingredient.
You can also make a smoothie and drink it instead.
Prep Time30 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: açai berry purée, blueberries, cinnamon, flax seed, Greek yogurt, honey, oats, walnuts
Servings: 4 bowls
Calories: 750kcal

Equipment

  • 1 large bowl
  • 1 mixing spoon
  • 4 medium bowls with lids (1 pint / 2 cups / 16 fl oz)

Ingredients

  • 32 oz plain Greek yogurt
  • 16 fl oz kefir or açai berry purée, unsweetened (kefir will make it creamier)
  • 16 oz blueberries or blackberries (or combination)
  • 8 oz steel-cut oats (dry)
  • 4 oz shelled walnuts
  • 2 oz ground flaxseed (whole flaxseed is not digestible)
  • 2 oz Manuka or raw local honey (a little under 3 tbsp)
  • 2 tbsp Ceylon cinnamon (do not use standard/Cassia cinnamon daily due to toxicity to the liver)

Instructions

  • If using frozen açai berry puree, thaw it out
  • Get the large bowl and mixing spoon
  • Put the plain Greek yogurt into the bowl
    32 oz plain Greek yogurt
  • Mix in the açai or kefir
    16 fl oz kefir or açai berry purée, unsweetened
  • Mix in the honey and cinnamon
    2 oz Manuka or raw local honey, 2 tbsp Ceylon cinnamon
  • Mix in the oats and ground flaxseed
    8 oz steel-cut oats, 2 oz ground flaxseed
  • Mix in the berries and walnuts
    16 oz blueberries or blackberries, 4 oz shelled walnuts
  • Transfer into bowls for storage and serving

Notes

Notes on the medicinal qualities of the ingredients, listed in order of anti-inflammatory effect, with the minimum effective daily dosage:
  1. Flax seeds are the best source of plant-based omega-3 acids, 0.35 oz (1 tbsp)
  2. Blueberries (along with blackberries) are the most effective berries, due to anthocyanins, 3.5 oz (3/4 cup)
  3. Açai berry purée has high anthocyanin & polyphenol content (3.5 oz)
  4. Kefir has probiotic strains for gut health (3.4 oz)
  5. Walnuts are the best nut due to containing the most omega-3s, polyphenols, and vitamin E, 1 oz
  6. Steel-cut oats are the most potent oats and contain beta-glucans which reduce metabolic inflammation, 1.5 oz
  7. Ceylon cinnamon contains polyphenols which help lower blood sugar and inflammation. (Don't use standard/Cassia cinnamon, as it damages the liver.) 1-2 tsp
  8. Greek yogurt, like other fermented foods, contains probiotics which reduce gut inflammation (5.3 oz)
  9. Honey, when raw and local it can help with allergies, and also has moderate anti-inflammatory effects (2 tsp), but mostly it's in here as a sweetener. Manuka honey is the most potent, but considerably pricier.