Morning Delights: Five Scrumptious Mediterranean Breakfasts to Brighten Your Day !
By Foodogma
Content
What Are Typical Mediterranean Dishes
The Mediterranean diet has long been in the limelight for its numerous health benefits. It emphasises on eating a plant-based diet as opposed to a meat-based diet – where vegetables, fruits, nuts, herbs, beans, wholegrains; with a moderate intake of fish and poultry and red meat to be consumed only occasionally. They believe in eating foods made with fresh wholesome ingredients to support overall health.
A diet review conducted by the Harvard T.H Chan School of Public Health in the USA, suggests that individuals following this diet have a 25% reduced risk of heart disease. Another study conducted at the University of Barcelona shows that this diet enhances cognitive function. Give these 5 best, quick and easy Mediterranean dishes a try, to incorporate the goodness in your life!
Five Scrumptious Mediterranean Breakfast Options
1.Greek Yogurt Parfait: (Mediterranean Breakfast)
Ingredients:
200gms Greek yogurt – a rich source of protein, calcium, and probiotics which support gut health
1 bowl Fresh berries (such as strawberries, blueberries, or raspberries) – powerhouse of antioxidants to support to body from ageing and disease
Handful Nuts (like almonds, walnuts, or pistachios) – the best way to get healthy fats and minerals in your diet
1-2 tsp Honey or maple syrup (optional) – to elevate the flavour and sweeten your mornings!
Instructions:
In a glass or bowl, layer Greek yogurt with fresh berries and nuts.
Drizzle with honey or maple syrup for added sweetness, if desired
Mediterranean Dishes Recipe
2. Mediterranean Omelette: (Mediterranean Breakfast)
Ingredients:
3 Eggs – complete source of essential amino acids – the building blocks of the body
1 Fresh tomato, diced – presence of antioxidant lycopene helps supports cellular health
Handful Spinach leaves – great source of iron and beta carotenes for the body
2 tbsp Feta cheese, crumbled – a complete source of healthy fats and proteins
Fresh herbs (such as oregano or basil), chopped – has a good presence of minerals
1 tbsp Cold Pressed Extra Virgin Olive oil – one of the healthiest forms of fat to elevate any dish
Instructions:
In a bowl, beat eggs and season with salt and pepper.
Heat olive oil in a skillet over medium heat, then add diced tomatoes and spinach leaves. Cook until softened.
Pour the beaten eggs over the vegetables in the skillet. Sprinkle crumbled feta cheese and chopped herbs on top.
Cook until the eggs are set, then fold the omelette in half and serve.
Best Mediterranean Breakfasts
3. Pasta & Vegetables : Mediterranean Brunch/ Mediterranean Salad Recipe
Ingredients:
½ cup cooked Pasta - good source of complex carbohydrates and essential fiber
½ Ripe avocado – good source of vitamin C & A, K, E, contains healthy cholesterol & monosaturated fats
½ cup of cucumber, onions & cherry tomatoes, sliced – contains phytonutrients which help resolve inflammation and boosts health
5-7 Kalamata Olives – a taste enhancer known sustaining energy, good source of healthy fats
Juice of 1 Lemon – great source of Vitamin C and enhances the alkalinity of the stomach
Salt and pepper – essential for cellular function and taste
2 tbsp Olive Oil – great source of healthy fats and micronutrients
Instructions:
Put the pasta and other vegetables in a bowl and season with lemon juice.
Top with sliced and cut cucumber, onion cherry tomatoes and sliced Kalamata olives.
Drizzle olive oil. Sprinkle with additional salt (bear in mind the olives are salty) and pepper, if desired.
Mediterranean Recipes Salads
4. Mediterranean Wrap: (Mediterranean Breakfast)
Ingredients:
1-2 Whole grain wraps or tortillas – aids digestion and sustains energy levels
2-3 Eggs, scrambled – powerhouse of nutrition, egg yolk contain coline – which boosts brain health
½ cup Roasted vegetables (such as bell peppers, zucchini, onions, and eggplant) – presence of essential micronutrients such as vitamins and minerals
5-7 Olives, sliced – helps boost iron absorption, protects against ulcers and supports the liver
3 tbsp Hummus – made with chickpeas and spices, it is a good source of fiber, supports the gut and helps manage diabetes
Instructions:
Warm the whole grain wraps or tortillas in a skillet or microwave.
Spread a layer of hummus on each wrap.
Top with scrambled eggs, roasted vegetables, and sliced olives.
Roll up the wraps tightly, cut in half if desired, and serve.
Tip : You can also enjoy with without the wrap as a Mediterranean Salad Recipe!
5. Shakshuka: (Mediterranean Breakfast)
Ingredients:
4-6 Eggs – contains various vitamins and minerals such as zinc, iron, calcium, omega 3 fatty acids, sodium, potassium, selenium which are necessary for overall health
3 tbsp Olive oil – is a natural gut lubricator which aids digestion, improves brain function, fights inflammation
1 cup Vegetables (onion, garlic, bell peppers, diced tomatoes, diced) – rich in antioxidants, maintains good health of the heart, skin, eyes, bones and internal organs
2 tsp Paprika, cumin, chili flakes (to taste) – contains phytonutrient capsaicin giving it antibacterial properties. It is also a good source of Vitamin C, enhancing immunity
Salt and pepper – seasoning to elevate any flavour or dish
Fresh parsley, chopped (for garnish) – to get the real Mediterranean flavour packed with micronutrients
Instructions:
Heat olive oil in a skillet over medium heat. Add diced onion and garlic, and sauté until softened.
Add diced bell peppers and cook until they begin to soften.
Stir in diced tomatoes, paprika, cumin, chili flakes, salt, and pepper. Simmer for a few minutes until the sauce thickens slightly.
Create small wells in the sauce and crack eggs into them.
Cover the skillet and cook until the eggs are set to your liking.
Garnish with chopped parsley and serve with crusty bread for dipping.
This century old practice, with traditional culinary cooking methods is their secret sauce to good health! Here is your opportunity to focus on holistic wellness and say bye-bye to unhealthy eating practices with these popular
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