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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 mix the ingredients in a bowl and eat it instead.
Prep Time10 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: blueberries, cinnamon, flax seed, Greek yogurt, honey, oats, walnuts
Servings: 1 32 oz smoothie
Calories: 550kcal

Equipment

  • 1 Blender (capable of holding at least 32 fl oz; or a bowl, if not blending)
  • 1 kitchen scale

Ingredients

  • 6 oz Greek Yogurt
  • 2 oz steel-cut oats
  • 1 oz shelled walnuts
  • 0.5 oz flax seed
  • 1 tbsp raw, local honey
  • 1 tsp cinnamon
  • 0.5 oz dark cocoa powder (optional, if you want it chocolatey, but also more bitter; non-dutched, at least 85% cocoa)
  • 1 cup cold water
  • 8 oz ice (about 2 cups)

Instructions

  • Get your blender (or bowl) and kitchen scale
  • If blending, add the cold water to the blender
    1 cup cold water
  • Add the honey and cinnamon
    1 tbsp raw, local honey, 1 tsp cinnamon
  • Set the blender jar or bowl on the scale, and add the needed weight of each dry ingredient
    6 oz Greek Yogurt, 2 oz steel-cut oats, 1 oz shelled walnuts, 0.5 oz flax seed, 0.5 oz dark cocoa powder
  • If blending, add the ice
    8 oz ice
  • Blend it all together and serve

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. Walnuts are the best nut due to containing the most omega-3s, polyphenols, and vitamin E, 1 oz
  4. Steel-cut oats are the most potent oats and contain beta-glucans which reduce metabolic inflammation, 1.5 oz
  5. Cinnamon contains polyphenols which help lower blood sugar and inflammation, 1/2 tsp
  6. Dark cocoa powder (>85% cocoa) contains flavonoids which reduce oxidation, 0.35 oz (1 tbsp)
  7. Greek yogurt, like other fermented foods, contains probiotics which reduce gut inflammation (5.3 oz)
  8. Honey, when raw and local it can help with allergies, and also has moderate anti-inflammatory effects (1 tbsp), but mostly it's in here as a sweetener