What An Inflammation Expert Eats For Breakfast

Photo: Tatjana Zlatkovic

Mornings can be the trickiest time of day to get in a healthy meal, especially when you’re in a hurry. As a busy mom, naturopathic doctor, and author, I know how hard it can be to serve up a breakfast that’s filling and gives you plenty of energy to start your day off right.

That’s why I love to begin my busy mornings with a delicious and nutritious shake. There are plenty of smoothie and shake recipes out there, but most of them are high in sugar, low in good fats and protein, and will leave your blood sugar levels crashing long before lunch.

I created a shake that is a powerhouse breakfast option loaded with nutritious berries, greens, healthy fats, and fiber that your body will love. Even better? Each ingredient has nutritional properties that work hard to fight inflammation. Your cells will love all the nutrition and be grateful for the extra help pushing out toxins. Fighting inflammation is your key to excellent health, and this shake will set you up with all kinds of anti-inflammatory goodness.

I’ve included lots of fresh, nutrition-packed foods to feed your cells, jump-start your energy, and kick your body’s inflammation fighters into high gear. Here’s what you’ll be drinking.


It’s full of antioxidants, especially one called quercetin, which has been shown to reduce inflammation. It’s a great source of vitamin A, too!


These gorgeous little fruits are chock-full of fiber, plus they’ve got another impressive array of antioxidants and are loaded with vitamins.

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Flaxseeds and chia seeds:

Both excellent sources of insoluble fiber, which expertly sweeps your digestive tract to keep it free of toxins and working strong. They’re also packed with a hefty dose of omega-3, which is an essential tool in your inflammation-kicking tool kit.

Coconut milk:

This creamy stuff is full of high-quality fats that will keep your metabolism burning strong while keeping you satisfied all morning long. It’s also been proven to have anti-inflammatory properties, ensuring you’re doing right for your body.


If you choose to add in avocado, you’ll also get the benefit of more healthy fats (and an even creamier shake). You’ll also be adding essential folate and more inflammation-busting compounds like fiber. Raw cacao powder is high in antioxidant flavonoids, so it will really boost your breakfast.

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The biggest fighter in the inflammation battle? Collagen. Collagen is one of the most common proteins in our bodies, but as we age we begin to produce less of it. It’s the main protein in your hair, skin, nails, joints, and even your digestive tract! Since chronic inflammation tends to speed up the aging process, adding collagen to your diet can help you keep those wrinkles and aching joints at bay.

The biggest way that collagen helps fight inflammation is by helping to heal your digestive tract. You’ve probably heard all about leaky gut syndrome and its chilling effects. When your gut has been through the trauma of years of junk food, it just doesn’t work like it should. Toxins in your digestive tract can escape and end up in your bloodstream, wreaking havoc and triggering an immune response. Next thing you know, you’re wrestling with the effects of lifelong chronic inflammation.

Luckily, taking collagen is the easiest way in the world to heal your gut, calm your inflamed body, and help you start to feel healthy and strong again. You can probably see why I think it’s "supercharged." Drink this a few mornings every week, and you’ll start to feel supercharged too!

So there you have it. The quickest, tastiest, and healthiest way to start out your busy mornings right. Here’s the recipe so you can get going. Enjoy it and have the best day ever!

Inflammation-Fighting Chocolate Shake

Serves 1


  • 1 cup water or almond milk or coconut milk
  • 1 scoop chocolate collagen protein powder (like my SLIM Collagen Shakes in Chocolate Almond)
  • Handful or two of fresh spinach
  • Handful of blueberries (about ½ cup)
  • 1 tablespoon ground flaxseed or chia seed
  • ¼ avocado (optional)
  • 1 tablespoon raw cacao powder (optional)
  • Ice, add to blender or pour shake over ice (optional)


  1. Pour all ingredients into your blender, and blend to your preferred texture.
  2. Serve in your favorite glass or to-go mug. Enjoy!

Want to keep fighting inflammation all day long? Just follow these five easy principles.

And are you feeling a little fatigued? Feel like something's just not right, but Western Medicine tells you, "you're fine"? Jason Wachob, founder & CEO of mindbodygreen, tells all in his health story. Sign up now for FREE!

Kellyann Petrucci, M.S., N.D.

Kellyann Petrucci, M.S., N.D., is the author of the New York Times bestselling book Dr. Kellyann’s Bone Broth Diet, Dr. Kellyann’s Bone Broth Cookbook, and The 10-Day Belly Slimdown. She also is the host of the highly successful PBS special, 21 Days to a Slimmer, Younger You and 10-Day Belly Slimdown with Dr. Kellyann.A weight-loss and natural anti-aging expert, Dr. Petrucci is a concierge doctor for celebrities in New York City and Los Angeles. She is a board-certified naturopathic physician and a certified nutrition consultant. Dr. Petrucci did postgraduate work in Europe, studying naturopathic medicine in England and Switzerland. She is one of the few practitioners in the United States certified in biological medicine by the esteemed Dr. Thomas Rau of the Paracelsus Klinik Lustmuhle in Switzerland.Dr. Petrucci is a weekly contributor on Dr. Oz and appears regularly on Good Morning America and other national news programs. She has authored six best-selling books for John Wiley & Sons. In addition, she is a regular contributor to the Huffington Post and MindBodyGreen. She has been featured in the Wall Street Journal, Woman’s World, Life & Style, Closer, Harper’s Bazaar, Daily Mail, Cooking Light, Redbook, and more. As the driving force behind the popular website drkellyann.com. Currently, Dr. Petrucci is focusing much of her attention on developing innovative beauty- and food-based products.
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Kellyann Petrucci, M.S., N.D.

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