Brenda Khan
The Mediterranean diet is known for its health benefits, with doctors recommending it due to its abundance of plant foods, fruits, vegetables, whole grains, legumes, and nuts. So, what are some tasty toppings for a slice of toast inspired by the Mediterranean diet? Hummus is a popular choice, with many recipes suggesting a generous spread of hummus topped with vegetables, olives, feta cheese, and extra virgin olive oil. Another option is whipped feta, which is a mixture of Greek yoghurt and feta, topped with cherry tomatoes, bell peppers, and kalamata olives. For those who enjoy avocado, a slice of toast brushed with olive oil and topped with avocado, cherry tomatoes, feta, and olive tapenade is a delicious option. Lastly, a simple egg toast with vegetables is a quick and easy breakfast option, consisting of whisked eggs, vegetables, and feta cheese baked on sliced bread.
| Characteristics | Values |
|---|---|
| Bread | Ezekiel bread, sourdough, whole wheat bread, crusty artisan bread, challah, gluten-free bread |
| Toppings | Hummus, avocado, cherry tomatoes, cucumber, red onion, feta cheese, bell pepper, kalamata olives, sun-dried tomatoes, capers, arugula, radish, yellow squash, purple onion, basil, olive tapenade, dukkah, za'atar, oregano, parsley, spinach, mushrooms |
| Preparation | Toast the bread, spread with toppings, drizzle with olive oil, sprinkle with spices |
| Meal | Breakfast, snack, after a workout |
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What You'll Learn
Hummus with vegetables
To make hummus with vegetables on toast, you can follow these steps:
- Toast a slice of bread of your choice. A sturdy, hearty bread is recommended to complement the creamy hummus and toppings. Suggested options include sourdough, sprouted whole grain, gluten-free bread, or a basic white bread.
- Spread a generous amount of hummus on the toast. You can use store-bought hummus or make your own. Basic hummus is recommended if you plan to add many toppings to avoid overwhelming flavours. However, you can use any variety of hummus you like, such as coriander hummus or curry leaf and green chilli hummus.
- Choose your vegetables. You can use raw vegetables or sauté/roast them beforehand for a softer texture. Suggested vegetables include cucumbers, carrots, radishes, tomatoes, leafy greens (arugula, spinach, baby kale), bell peppers, jalapeño peppers, corn, onions, avocado, or mushrooms. Finely chop the vegetables and sprinkle them over the hummus.
- Add extras for more flavour and crunch. Options include nuts or seeds (walnuts, almonds, pecans, hemp seeds, sunflower seeds), fresh herbs (parsley, coriander, dill, cilantro), spices (black pepper, red pepper flakes), or a drizzle of olive oil.
- Enjoy your hummus with vegetables on toast! It is best eaten fresh, so prepare only what you plan to consume immediately.
This versatile dish can be tailored to your taste preferences and is a great way to incorporate more vegetables and protein into your diet.
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Feta cheese with cherry tomatoes and olives
Ingredients:
- Feta Cheese
- Cherry Tomatoes
- Kalamata Olives
- Greek Yogurt
- Extra Virgin Olive Oil
- Oregano
- Black Pepper
- Bread of your choice
Instructions:
- Place the feta cheese in a small bowl and add Greek yogurt, extra virgin olive oil, oregano, and black pepper. Mash the mixture with a fork until it becomes somewhat smooth.
- Toast a slice of bread of your choice. Any bread will work, but for a more authentic Mediterranean experience, consider using whole grain or sourdough bread.
- Spread the whipped feta-yogurt mixture generously on the toasted bread.
- Top the toast with cherry tomatoes and Kalamata olives. You can also add other vegetables like bell peppers, sun-dried tomatoes, capers, or sliced cucumbers.
- Drizzle extra virgin olive oil over the toast for added flavour and texture.
- Sprinkle a bit more oregano on top for an extra Mediterranean touch.
- Enjoy your delicious and nutritious Mediterranean toast!
This recipe combines the salty feta cheese and briny olives with the sweetness of cherry tomatoes, creating a burst of flavours in every bite. The Greek yogurt adds a tangy and creamy texture to the spread, while the olive oil and oregano enhance the Mediterranean flavours. Feel free to experiment with different types of bread and additional vegetables to make this toast your own!
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Avocado with cherry tomatoes and olive tapenade
To make this Mediterranean treat, start by preparing the tapenade. In a food processor, combine one ripe avocado, pitted and diced, with extra-virgin olive oil, lemon peel, garlic, red chilli flakes, basil, Italian parsley, oregano, capers, and pitted Kalamata olives. Pulse until you have a smooth mixture. You can adjust the quantities of these ingredients as per your taste preferences. Next, lightly toast some bread—a whole-grain variety goes well with these toppings. Spread the tapenade generously onto the warm toast. Finally, top the tapenade with halved cherry tomatoes, adding some extra virgin olive oil and vinegar if desired. You can also add some feta cheese for an extra tangy kick.
This dish is not only delicious but also provides various health benefits. Avocados are a great source of healthy monounsaturated fats, making this toast a nourishing option for people with specific dietary needs. The Mediterranean diet, of which this toast is an example, is often recommended by cardiologists due to its health advantages. This recipe is a fun and creative way to incorporate more vegetables into your diet, and you can also experiment with different types of bread, such as sourdough or rye, to make it your own.
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Egg with vegetables and feta cheese
There are many ways to prepare a Mediterranean-style breakfast toast with eggs, vegetables, and feta cheese. Here is one way to make this delicious and nutritious breakfast.
First, prepare your desired vegetables. A simple combination of diced tomatoes and cucumbers will do, but you can also add bell peppers, onions, or even zucchini. If you want a warm vegetable topping, you can sauté the vegetables in a pan before placing them on the toast.
Next, prepare your eggs. You can boil or fry the eggs according to your preference. For a runny yolk, a fried egg with a crispy edge may be preferable, while a boiled egg should be cooked until the yolk is firm but still soft. Dice the eggs into small pieces before placing them on the toast.
Now, it's time to assemble the toast. Start with a slice of your favourite bread, toasted to your liking. You can use regular sourdough, low-carb, gluten-free, or grain-free options. Spread a teaspoon of mayonnaise, butter, or avocado on the toast for added flavour and creaminess.
Place the diced eggs on the toast, followed by crumbled feta cheese. You can adjust the amount of feta to your taste preference. Sprinkle the toast with a little sea salt and pepper, and finish with fresh dill or another herb of your choice.
Finally, add your vegetable topping. If you're using raw vegetables, simply toss them with olive oil and vinegar before placing them on the toast. If you've sautéed your vegetables, place them on the toast and enjoy your delicious and nutritious Mediterranean breakfast!
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Whipped feta with cherry tomatoes and kalamata olives
Ingredients:
- Feta cheese: Use Greek-style feta made from cow's milk, or traditional Greek feta made from goat or sheep milk.
- Cream cheese: For an extra creamy texture and a hint of sweetness.
- Greek Yogurt: This forms the base of the whipped feta, giving it a light and fluffy texture.
- Olive oil: Extra virgin olive oil adds healthy fats and enhances the natural flavors of the dish.
- Lemon: Lemon juice and zest add a refreshing taste and cut through the heaviness of the fats.
- Honey: Honey creates a sweet and savory flavor profile.
- Salt and pepper: Season to taste.
- Cherry tomatoes: Roast the tomatoes with olive oil and salt before adding them to the whipped feta.
- Kalamata olives: These Greek olives add a briny flavor. You can also use a combination of green and kalamata olives or any other variety you prefer.
Method:
- Step 1: Roast the cherry tomatoes. Place whole or halved cherry tomatoes on a baking sheet. Toss with olive oil and sprinkle with coarse salt or Greek seasoning. Roast at 400°F for 10-20 minutes or until soft.
- Step 2: Make the whipped feta. In a food processor, combine the feta, cream cheese, Greek yogurt, olive oil, lemon juice and zest, honey, salt, and pepper. Whirl for 2-3 minutes until the mixture is smooth and whipped.
- Step 3: Prepare the olive topping. In a small pot over medium-low heat, add the kalamata olives, olive oil, thyme, and black pepper. Stir and heat for 3 minutes to blend the flavors. Remove from the heat and let cool.
- Step 4: Assemble the dish. Spread the whipped feta on toast or a plate. Top with the roasted cherry tomatoes and olive mixture. Garnish with fresh herbs such as dill or basil if desired.
Enjoy this delicious and healthy Mediterranean-inspired treat!
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Frequently asked questions
Hummus, vegetables, olives, za'atar, and feta cheese.
Avocado toast with cherry tomatoes, basil, and olive tapenade.
Egg toast with vegetables and feta cheese.
Bell peppers, cherry tomatoes, green onions, spinach, and mushrooms.
Feta toast with cherry tomatoes, bell peppers, kalamata olives, and extra virgin olive oil.
