Breakfast Recipes for Controlling Bruising
Are you on a quest for tempting breakfast recipes that can put a stop to excessive bruising? This recipe collection has you covered! In this section, we offer a handful of anti-bruising breakfast recipes that use foods with properties that help control excessive bruising of the skin. But before you get started on any of these recipes, make sure you have visited the section Anti-Bruise Diet Tips as well as the section Foods That Reduce Bruising.
Oat and Buckwheat Muesli with Pears and Grapes
4 servings
Having a bowl of this super-healthy muesli for breakfast is a great way to start a day. The pears in it provide plenty of vitamin C and vitamin K which help strengthen small blood vessels and therefore prevent excessive bruising.
Ingredients1 1/2 cups rolled oats
1/2 cup puffed buckwheat
1/2 cup dried apples, chopped
2 tsp ground cinnamon
1 cup organic pears, diced
1 cup red grapes, halved
3 tbsp brown sugar
Rice milk to serve
Directions
Preheat oven to 325°F (160°C, gas 3). Spread oats evenly onto a non-stick baking tray and toast in preheated oven for about 10 minutes, stirring occasionally. Watch oats very closely when toasting as they can burn easily. Remove from oven and let cool. Pour into a large ceramic or glass bowl and add water. Let soak in a refrigerator overnight. Add puffed buckwheat, dried apples, cinnamon, and brown sugar to soaked oats. Stir well. Divide mixture into serving bowls and top with pears and grapes. Serve with rice milk.
Carrot Muffins
Yields 12 muffins
Carrots are well known for their high concentration of beta-carotene, but did you know that they also contain significant amounts of vitamin C and vitamin K, both of which are great at fighting bruising.
Ingredients1 egg
1 cup rice milk
4 tbsp canola oil
2 cups quinoa flour or other gluten-free flour
1 tsp guar gum
1 tbsp flaxseed meal
3 1/2 tsp gluten-free baking powder
1/2 tsp salt
1 tsp cinnamon
1/4 cup brown sugar
1 cup organic carrots, grated
1/4 cup raisins
Directions
Preheat oven to 400 degrees F (200 degrees C, gas mark 6)Beat together egg, rice milk, and canola oil. Combine dry ingredients in a separate bowl. Add liquid ingredients to dry ingredients and mix until just blended (do not over-mix). Fold in grated carrots and raisins. Fill 12 paper muffin cups with batter (about two thirds full). Bake for 20 minutes.
Dairy-Free Blueberry Muesli
4 servings
Blueberries are one of the greatest health foods of all time, and they're a boon to anyone prone to bruising. Blueberries are brimming with flavonoids and vitamin C which help form collagen, a key structural component of the skin. The flavonoids in blueberries also help strengthen the walls of capillaries that have been weakened by bruises.
Ingredients1 1/2 cups rolled oats
1/2 cup walnuts, chopped
1/2 cup dried apples, chopped
2 tsp ground cinnamon
2 cups blueberries (preferably wild)
3 tbsp brown sugar
Apple juice, to serve
Directions
Preheat oven to 325°F (160°C, gas 3). Mix oats, sugar, and cinnamon in a bowl. Spread mixture evenly onto a non-stick baking tray. Toast oat mixture in preheated oven for about 10 minutes, stirring occasionally. Watch mixture very closely when toasting as it can burn very easily. Remove from oven and let cool. Pour into a large bowl and stir in chopped walnuts and dried apples. Divide mixture into serving bowls and top with blueberries. Serve with apple juice.
Spinach and Mushroom Omelet
3 servings
Spinach, one of the key ingredients, in this omelet, is one of the best natural sources of vitamin K, with a mere cup of fresh spinach providing almost 200% of the daily reference value. Vitamin K is required for normal blood clotting, and a deficiency of vitamin K has been linked to increased bruising.
Ingredients4 large organic eggs
2 lb fresh spinach
1 cup mushrooms, sliced
2 tbsp extra virgin olive oil
1 1/2 tbsp water
Salt, to taste
Freshly ground black pepper, to taste
Directions
Grease a non-stick frying pan with a paper towel dipped in extra-virgin olive oil. Add mushrooms and cook until they are lightly browned. Wash spinach and spread on top of mushrooms. Gently stir mushroom-spinach mixture until spinach has started to wilt (takes about 1 minutes). Beat eggs with water, salt and pepper in a small bowl and pour over mushrooms and spinach. Cook until egg is just set. Turn omelet over once. Transfer omelet onto a plate. Garnish as desired.
For more recipes that can help control bruising of the skin, visit the main recipe directory of HealWithFood.org's Guide to Preventing Bruising.
For more general information on bruising and nutrition, check out the page Natural Food Remedies to Prevent Excessive Bruising (the home page of this Guide) as well as the section Diet Tips for People Who Bruise Easily. Be also sure to check out the list of Healing Foods That Reduce Bruising.
