Fight inflammation with these plant-based meals | Arctic Power Berries

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Inflammation reducing meals

Inflammation tends to play a huge host for many illnesses from heart and cardiovascular diseases to cancer, and even depression. Some foods such as sugar, alcohol, processed meat and refined carbohydrates increase the inflammation in your body. Before the stage of an illness, inflammation can occur by lowering the quality of every day life – tiredness, grey skin, low energy etc. are signs of your body not functioning at its highest. A little steps towards inflammation reducing diet can be made by eating a lot of good fats, nuts, seeds, berries, oily fish, greens, fruits and vegetables and by avoiding those inflammation increasing foods mentioned above.

Arctic Berries in particular are very high in antioxidants (up to three times compared to cultivated berries) which fights inflammation. For instance, wild blueberry and Arctic Sea buckthorn amongst others have superior high antioxidant levels compared to many other foods.  We recommend including one to two teaspoons of the powder to your meals daily. That is equivalent to a handful of fresh berries. The powder is fully raw so antioxidants are locked in and they are not lost in the drying process. More specifically, anthocyanin pigments are the antioxidant that gives many fruits and vegetables their red, purple, and blue colouring. These pigments also give fruits and vegetables the ability to protect the body against inflammation caused chronic diseases. Arctic berries, especially wild blueberry and blackcurrant, are jam-packed with anthocyanin, together with flavonoids and polyphenols.

To make sure your precious body is given enough nutrients to stay well make sure you fill your diet with variety of salads, smoothies, vegetables, multi-grains and fish. Also pay attention to your breakfast, which sets the direction for the day. When your breakfast is nutrient-rich, it is easier to stick to healthy meals throughout the day. By adding a teaspoon of the berry powder to your yogurt, cereal, porridge or smoothie you already feed your body with tons of essential nutrients in the morning.

Here are a few fully plant-based recipes for you to make sure your antioxidant intake is covered daily!

  1.  This Green smoothie is a real inflammation fighter. Packed with inflammation reducing dark greens, lemon and Arctic Seabuckthorn which has over 190 different nutrients and over 60 different antioxidants. Not to mention the range of vitamins it’s packed with – A, B1, B2, B12, C, E and K

green smoothie with arctic seabuckthorn

Handful of spinach or kale
A kiwi fruit
A pear
Lime or lemon juice (squeeze 1-2 limes/lemons if you can’t find organic juice)
1-2 tsps of Arctic Sea Buckthorn powder
3-4 cups of chosen milk or water

Instructions:

Blend ingredients together. Add natural yogurt, soy, coconut or almond milk to soften the taste if you wish. Sweeten with pineapple or honey if necessary.

Also try with:

Green grapes, cucumber, fresh mint, mango, orange juice, fresh ginger, bananas, Cranberry powder or flaxseeds.

2.

Cashew yogurt with Wild Blueberry swirl – This dairy free yogurt is good way to get those oils and nutrients from nuts. By stirring in one to two teaspoons of wild blueberry powder you triple the nutrients of this yogurt without all the refined sugar you get by eating ready-made berry yogurts. Wild Blueberries are a lot smaller and darker compared to their cultivated cousins and therefore those inflammation reducing antioxidants are noticeably higher. Also the taste is more intense. Even the youngest in the family will approve!

wild blueberry cashew yogurt

Yogurt:

1/2 cup cashews
1/4 cup coconut/cashew milk (drinking)
5 tbsp canned coconut milk (thick and creamy part off the top)
Zest from 1 fresh lemon
Dash of vanilla extract/powder

Wild Blueberry compote:

2 tbsp Arctic Berries Blueberry Powder
2 Tbsp Brown rice Syrup
3 Tbsp almond milk

Recipe:

To make the yogurt, combine all of the ingredients in a food processor and blend until smooth and creamy.
Pop this into the fridge to chill for a couple of hours.
For the berry compote, mix together the berry powder and brown rice syrup, then gradually stir in the almond milk. Pop this into the fridge with the yogurt.

When you’re ready to serve, swirl some of the berry mixture through the yogurt and enjoy!

3.

Arctic Blackcurrant smoothie bowl – Delicious, quick to prepare, yet super healthy! Arctic Blackcurrant, once again, counts as a high antioxidant fruit, thanks to it’s dark purple colour. It’s a vitamin C powerhouse, so very good to add a teaspoon to your meals especially in the flu season. Make your smoothies with vegetables, berries and dark fruits and you’re highly reducing the inflammation compounds in your body. Also the toppings matter – Add another sprinkle of berry powder, perhaps Cranberry this time, organic nut butter, seeds and sliced fruit!

blackcurrant smoothie bowl

Ingredients: 

  1. Blend all ingredients until smooth.
  2. Pour in the bowl.
  3. Top with strawberries, more berry powder, dragon fruit and banana slices, coconut flakes seeds and hemp hearts.
  4. Enjoy!

4.

Overnight oats – this is easy breakfast for those in rush. You can prepare this the night before to make sure your first meal of the day is nutrient rich. Nourishing breakfast keeps temptations in bay and sticking to healthy meals throughout the day is easier. Overnight oats make also a good afternoon snack or pre/post workout meal, so your sugar level stays steady. You can add protein powder to make it more filling. Arctic Lingonberry powder is excellent addition, it has detoxifying, purifying and weight loss properties amongst high dose of antioxidants!

wild lingonberry overnight oats

1/2 cup of oats
1/2 cup plant-based milk
1/2 cup plant-based yoghurt
1 tbsp chia seeds
2-3 tsp Lingonberry powder (or any other berry powder for nutrients. Try mixing two flavours too for extra nutrient kick and health benefits) 
Liquid stevia drops to taste (optional)
Toppings such as banana, blueberries, quinoa pops, coconut chips, more berry powder (suggest cranberry powder) ….

Instructions

1. Mix all dry and wet ingredients in a bowl or jar and leave covered in the fridge overnight.

2. The next morning, mix the overnight oats with more berry powder, add toppings and enjoy!

 

Hope these recipes will inspire you to stick to healthy, antioxidant rich diet this Autumn. They don’t only reduce inflammation but keep the flu in bay, makes you skin glow and makes you feel your absolute best when they days get shorter, darker and colder! If you have any questions, please don’t hesitate to get in touch.

 

 

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