Warm up your morning meal by choosing seasonal breakfast foods that have anti-inflammatory properties to help soothe the pain of swollen joints and other symptoms that often accompany rheumatoid arthritis (RA). What’s more, these smart breakfast ideas require minimal fine motor maneuvers, so you can prepare them despite morning stiffness symptoms.
The Health Benefits of Eating Foods in Season
You can, of course, enjoy these delicious fall foods year round; buying in season simply means ingredients are more affordable and easier to find. Most importantly, these wholesome meal ideas are much healthier than the high-fat, processed convenience foods that can be tempting to grab when you’re on the go. Consider making these meals that feature good-for-you ingredients:
RA Fall Breakfast Pick: Greek Yogurt or Cottage Cheese Topped With Fruit
For an easy morning meal that needs little prep time, top a serving of cottage cheese or Greek yogurt with fall fruits, such as apple slices, applesauce, or pureed pumpkin. For a twist, try yogurt or cottage cheese with veggies, such as sweet potato, butternut, or acorn squash. Greek yogurt is higher in protein than non-Greek yogurt, and many yogurts are fortified with vitamin D, which is important for people with rheumatoid arthritis, according to Sonya Angelone, RDN, the owner of a nutritional counseling firm based in the San Francisco area.
RA Fall Breakfast Pick: Overnight Chia Pudding
Chia is a seed that’s high in omega-fatty acids, which help reduce inflammation. When mixed with liquid, chia seeds gel into a pudding texture, notes Robin Foroutan, RDN, an integrative medicine dietitian based in New York City. Mix 4 tablespoons of chia into 2 cups of water or a nondairy drink, like almond or hemp milk, and leave it in the refrigerator overnight, she suggests. The next morning, season it to taste. Sweet versions can include cinnamon, orange zest, preserves or marmalade, honey, or maple syrup, while savory flavors could incorporate anti-inflammatory spices turmeric or ginger, as well as black pepper or cardamom. Experiment with different combinations of spices to determine what you like best. These puddings can be eaten cold from the refrigerator, heated up in the microwave, or simmered over a low heat.
RA Fall Breakfast Pick: Quick or Overnight Oatmeal
Add ½ cup of instant oatmeal to a ½ cup of water, then heat for a minute in the microwave. For satisfying steel-cut oats, either simmer for 20 to 30 minutes over low heat with water and add a dash of salt, or, the night before breakfast, put the oats and water into a slow cooker for 5 to 7 hours. Top oatmeal with fruit or a nut or seed butter. For extra anti-inflammatory benefits, mix in blueberries and powdered ginger, which gives the meal “a nice punch,” Foroutan says. Top with crumbled walnuts, which are high in omega-3 fatty acids, for extra benefits.
RA Fall Breakfast Pick: Cold Water Fish Paired With Eggs or Avocado
Did you know that wild salmon season lasts through early fall? Fish that swim in cold water are packed with healthy fats that have been shown to help people with rheumatoid arthritis, according to research published in the journal Epidemiology, as well as a study published in March 2018 in the journal Arthritis Care & Research. These benefits come from fatty-fish, including salmon, tuna, sardines, and anchovies, as well as omega-3 fish oil supplements, researchers found. Some ideas to increase your fish intake include mixing smoked salmon into an omelet, poaching salmon, or eating individual-sized, easy-to-open packages of salmon or tuna paired with an avocado or a hard-boiled egg. “Purchase tuna or salmon in foil packs instead of cans, because they are easier to open,” says Angelone. “Even the newer ‘easy-open’ cans with tabs are not that easy to open for someone with rheumatoid arthritis.”
