Looking for wholesome, nourishing Mediterranean diet breakfast recipes? Well, you’ve landed on the right page. Mediterranean diets are a sustainable choice among traditional cuisine around the globe.
They are high on whole grains, veggies, fruits, olive oil, seeds, and nuts. With flavorful and easily available ingredients, Mediterranean recipes are easy to whip up, even when you are in a rush.
A good breakfast fuels and gets you pumped for the day. From moms with hectic mornings to those rushing to the office, a rustic Mediterranean-style breakfast gives you recipes you can put together on the go. Here are 3 healthy Mediterranean diet breakfast recipes that will give you all the right nutrients to own your day.
Why Try a Mediterranean Style Diet?
Even the American Heart Association has recommended the Mediterranean-style diet due to its healthy dietary pattern. Mediterranean cuisine keeps its principle simple, which is to be heart-healthy. The soul of the Mediterranean diet lies in its use of olive oil, which is one of the best providers of healthy fats.
Proven by fact, this style of diet helps you shed your extra inches, lowers and regulates cholesterol levels, and keeps your blood pressure in control. Heavy on ingredients that are common in the Mediterranean Sea area, this diet emphasizes fruits, vegetables, fish, low-fat dairy products, and nuts.
Eat Your Breakfast, and Conquer the World
To help with your frantic mornings, we have stirred up 3 famous Mediterranean diet breakfast recipes that are lip-smacking yet will be ready in a jiffy.
1. The Versatile Toast
Whole grain toast is versatile and can go with almost anything in your fridge. But, they are best paired with eggs. Classified as superfoods, eggs are high in nutrients, which are seldom found in modern diets. Eating eggs every single day will bless your body with enough proteins to get through cravings and keep up your diet.
Egg Option:
Time Required:
15 minutes
Ingredients:
- 2 eggs
- Whole grain bread
Directions:
Step 1 – Poach your eggs or fully boil them.
Step 2 – Drizzle some olive oil on a whole grain bread slice and toast them till they are crunchy.
Step 3 – Top your toast with eggs and sprinkle salt and pepper for seasoning.
Nutritional Facts:
Toast is low on calories and cholesterol. Combined with eggs, they are the best choice for a healthy package of protein, important minerals, and vitamins.
Vegetarian Option:
A vegetarian option would be to top your toast with a flavor-packed Mediterranean salad. Prepping this salad is a breeze, and you can get it done within a couple of minutes.
Time Required:
20 minutes
Ingredients:
- A handful of cherry tomatoes
- 1 cup of parsley, mint, and basil
- 1 big onion chopped
- 1 tablespoon of lemon juice
- 2 tablespoons of extra virgin olive oil
- Black Pepper
- Kosher Salt
- Sumac
- Few blocks of crumbled feta Cheese
Directions:
Step 1 – Marinate your tomatoes, and fresh herbs, like basil and onions, with a teaspoon of lemon juice and extra virgin olive oil. Let it sit on your counter for 10 to 15 minutes.
Step 2 – Mix your marinated salad with seasonings like black pepper, kosher salt, and sumac for that tanginess. Add a few blocks of crumbled feta cheese for a creamy finish.
Step 3 – Toast your whole grain bread by drizzling some olive oil. Place a spoonful of your salad on top and munch through for a healthy breakfast.
Nutritional Facts:
High on antioxidants and low on carbohydrates, this refreshing breakfast can load you with vitamins, fiber, and potassium for a complete morning.
Extra Tip:
Bite-sized toppings make you feel fuller. Using ingredients of a relatively bigger size like cherry tomatoes or bigger blocks of feta cheese will make you satisfied for a longer time, and not resort to unhealthy snacks.
2. Berries & Nuts Smoothie Bowl
Happiness is a bowl of berries sprinkled on top of the creamiest smoothie ever! This is hands down our top pick for all the vegetarians out there. Smoothies supercharge your day and are the easiest road to get plenty of nutrients and antioxidants all at once. Say bye to boring breakfasts with this delicious smoothie recipe we have carved out for you.
Time Required:
10 minutes
Ingredients:
- ½ cup berries of your choice
- ¼ cup of frozen sliced bananas
- ½ cup milk of your choice (Our recommendation: unsweetened coconut milk)
- ¼ nuts of your choice (best to include almonds for that extra crunch)
- Few drops of vanilla essence
Directions:
Step 1 – Blend your choice of milk, ¼ cup of berries, and all the frozen bananas into a smooth and creamy texture.
Step 2 – Pour the blend into a bowl, and add your favorite nuts and the remaining berries. Add some magic with a few drops of vanilla drops.
Nutrition Facts:
This recipe is especially healthy for the heart and is low in calories. It is high in fiber and calcium, making the recipe a perfect choice for those on a diet.
3. Modern Mediterranean Overnight Oats
Hop onto the biggest diet trend on everyone’s radar. For breakfast filled with fibers and antioxidants, try out our overnight oats recipe that’ll be ready within minutes. A crunchy cheesecake-like flavor with a hint of freshness from the lemon allows you to satisfy your appetite in style.
Time Required:
Prep Time – 10 minutes & Rest Time – 8 hours
Ingredients:
- ½ cup oats of your preference
- ½ cup water
- A pinch of Mediterranean salt
- 2 tablespoons of reduced-fat cream cheese
- ½ tablespoon of walnuts
- ½ tablespoon of almonds
- 1 tablespoon of dried cherries
- Coconut palm sugar or Honey is your preference
- ½ teaspoon of lemon zest
Directions:
Step 1 – Grab a bowl and mix oats, salt, and water. Now pop it into the refrigerator and forget it for the night. Your oats need ample rest for approximately 8 hours.
Step 2 – Next morning, toast your almonds and walnuts. Chop them up along with the dried cherries for an extra crunch. Now, add our little twist to elevate your dish from regular overnight oats by topping your bowl with cream cheese, coconut palm sugar/honey, and lemon zest.
Nutritional Facts:
People with gluten sensitivity can get gluten-free oats. The dish is vegetarian and low in calories and sodium. It is also enriched with proteins to fuel your day.
Make Breakfast a Priority!
Your breakfast can decide your mood for the day. Skipping your breakfast means you are giving a free pass to a dull day low on energy. Your body is also working through the night without intake.
Only by eating breakfast every morning can your body get the energy to keep you going while you’re bustling down the day. Medical News Today has announced its support for eating breakfast through 14 observational studies, and that almost 30,000 Americans who skip breakfast are missing out on important nutrients.
Frequently Asked Questions
Why is whole-grain bread healthy?
Whole grain bread is high in nutritional value. It contains more fiber and is less on calories. This makes it healthier than white bread. Unless you are suffering from digestive problems and need less fiber in your diet, this is the best choice for those on a diet.
When should I eat breakfast?
The ideal time for eating breakfast is from 6 a.m. to 9.45 a.m., but it might vary depending on your wake-up time. A more suitable conclusion would be to eat breakfast within two hours of waking up.
But First, A Mediterranean Breakfast
Breakfast plays an important role in a healthy diet. So, making your breakfasts worth getting up for with Mediterranean diet breakfast recipes can make everything worthwhile.
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