Madeleine Hull
The Mediterranean diet is a way of eating that focuses on plant-based foods and healthy fats. It is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. The diet is rich in fruits, vegetables, whole grains, and heart-healthy fats like extra virgin olive oil. It is recommended by healthcare providers to those who have risk factors for heart disease or want to support other aspects of their health. A typical breakfast on the Mediterranean diet might include Greek yogurt with fruit, nuts, and honey, or avocado toast with eggs. Other options include oatmeal with berries, eggs with vegetables, or a vegetable frittata with whole-grain bread.
| Characteristics | Values |
|---|---|
| Main ingredients | Fruits, vegetables, whole grains, healthy fats, eggs, fish |
| Example dishes | Greek yogurt with fruit, nuts, and/or honey, avocado toast, shakshuka, vegetable omelet, overnight oats, smoothies, frittata, egg scramble |
| Health benefits | Weight management, heart health, diabetes prevention, lower risk of cardiovascular disease and other chronic conditions |
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What You'll Learn
Greek yoghurt with fruit, nuts and/or seeds
Firstly, choose a good quality, thick Greek yoghurt. Full-fat yoghurt is traditional, but you can also opt for low-fat varieties if you prefer. The yoghurt can be served as a base for a breakfast bowl, topped with fruit, nuts and seeds, or mixed with honey for a classic Mediterranean breakfast that's both tangy and sweet.
For the fruit component, you can use fresh or dried fruit. Popular options include berries such as strawberries, blueberries and raspberries, as well as bananas, figs, apples and dates. These fruits provide natural sweetness and a range of vitamins and antioxidants.
Nuts and seeds add a satisfying crunch to your breakfast, as well as providing healthy fats and protein. Try almonds, walnuts, pine nuts or sunflower seeds. Chia seeds are also a great option as they are rich in omega-3 fatty acids, fibre, iron and calcium.
This breakfast can be customised to your taste preferences and is a simple, yet delightful way to start your day the Mediterranean way.
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Avocado toast
- Use a good bread that you like. You can use whole wheat bread, sourdough bread, crusty bread, Ezekiel bread, whole-grain bread, or pumpernickel.
- Brush the bread with olive oil and toast it.
- Spread mashed avocado on the bread. You can add a squeeze of lemon juice to the avocado to enhance the flavour and prevent it from turning brown.
- Sprinkle with salt.
- Add toppings of your choice. Some options include cherry tomatoes, red onion, feta cheese, fresh basil, kalamata olives, and pumpkin seeds.
- Drizzle with balsamic vinegar or olive oil, and garnish with fresh herbs, such as basil.
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Shakshuka
There are many variations of shakshuka, and it can be adapted to your taste. For example, you can add feta or goat cheese, or use roasted potatoes instead of peppers. Some people also like to add meat to their shakshuka, with common options including lamb or beef.
To make shakshuka, you will need to saute the vegetables. Dice an onion and a red bell pepper and add them to a saute pan with some olive oil over medium heat. Stir the vegetables for about 5 minutes, or until the onions become translucent. Then, add the garlic and spices and stir for another minute. Pour in a can of whole peeled tomatoes and use a spatula to break them up into smaller pieces. Once the mixture is lightly simmering, you can crack your eggs on top. Use your spatula to make small holes for the eggs, then crack an egg into each hole. Reduce the heat to low and cook for another 5 to 8 minutes, or until the eggs are done to your liking.
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Hearty breakfast sandwiches with feta, tomato and spinach
The Mediterranean diet is rich in fruits, vegetables, whole grains, and heart-healthy fats. It is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.
One tasty breakfast option that aligns with the Mediterranean diet is hearty breakfast sandwiches with feta, tomato, and spinach. Here is a recipe for four sandwiches that you can make ahead and store in your freezer for busy mornings.
Ingredients:
- 4 English muffins, or bread of your choice (gluten-free if needed)
- 4 eggs
- 4 tablespoons of feta cheese
- 8 slices of tomato
- 1 cup of fresh spinach, chopped
- Salt and pepper, to taste
- Optional: butter or cream cheese, avocado slices, hot sauce, sun-dried tomatoes, olives, bell peppers, onions, mushrooms, or jalapenos
Instructions:
- Prepare the spinach by washing and chopping it. If using frozen spinach, thaw it first and squeeze out the excess water.
- Cook the eggs to your preference. For a mess-free sandwich, you can bake the feta into the eggs.
- Assemble the sandwiches by placing the eggs and spinach on the English muffins or bread. Top with salt and pepper, to taste.
- For a Mediterranean twist, add sun-dried tomatoes and olives to the egg mixture. You can also spread butter or cream cheese on the eggs for added richness.
- If you like spice, add some hot sauce or diced jalapenos to the egg mixture.
- Store the sandwiches in the freezer for busy mornings.
These sandwiches are a tasty, protein-packed, and veggie-filled breakfast option that can be easily customized to your preferences. Enjoy!
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Oats with berries and Greek yoghurt
To make this breakfast, start by choosing your favourite type of oats. If you're short on time in the mornings, consider making overnight oats. Simply combine oats with milk or almond milk, cinnamon, and any other desired ingredients like chia seeds, in a bowl, cover, and refrigerate overnight. In the morning, you can top your oats with berries, Greek yoghurt, and a drizzle of honey for added sweetness. If you have more time, you can cook your oats on the stovetop over medium-low heat, stirring continuously. Once the oats reach your desired thickness, turn off the heat and mix in your berries. Top with sliced banana, Greek yoghurt, and a drizzle of natural peanut butter or honey.
When preparing this breakfast, feel free to experiment with different types of berries. Blueberries, strawberries, and raspberries are all excellent choices that pair well with Greek yoghurt. You can also add other toppings like walnuts, sunflower seeds, or pumpkin seeds for added crunch and nutritional benefits.
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Frequently asked questions
Some quick and easy breakfast ideas for the Mediterranean diet include avocado toast, Greek yoghurt with fruit, nuts or seeds, and scrambled eggs with spinach and tomato.
Mediterranean diet breakfast options that cater to those with a sweet tooth include overnight oats with honey, cinnamon, and berries, and a smoothie bowl with banana, blueberries, and coconut milk.
Some more substantial breakfast options for the Mediterranean diet include a vegetable frittata or spinach and feta pie, served with fruit and whole-grain toast, and a vegetable omelette served with potatoes or toast.
