Mediterranean Diet Breakfasts
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what is Mediterranean Diet ?
- High consumption of fruit, vegetable, whole grains, legumes, and nuts
- Moderate consumption of fish, poultry, and dairy products
- Low consumption of red meat and processed foods
- Use of olive oil as the main source of fat
- Limited use of salt
- Regular consumption of red wine, in moderation
How to build a healthy Mediterranean breakfast ?
best Mediterranean Diet recipe
Mediterranean Baked Eggs:
- 1-2 tablespoons of olive oil cups
- 1 small onion, chopped
- 1 large tomato, chopped
- 1 bell pepper, chopped
- Salt and pepper to taste
- 4 large eggs (scrambled )
- Fragrant basil leaves (optional)
- Vitiated feta cheese (optional)
- Toast with fruits (optional)
Preheat the oven to 200°C (400°F). In a large, safe oven pan, heat olive oil over medium flame. Finely diced onion, tomato, and sweet pepper are added to the pan, seasoned with salt and pepper. Cook until the greens become tender, approximately 5-7 minutes. Crack eggs over the greens and sprinkle with minced rosemary and shredded feta cheese, if desired. Transfer the pan to the oven and bake for 10-12 minutes, or until the egg is fully cooked to your preference. Serve with whole grain bread or pita bread. This recipe is a delicious and nourishing way to start your day, and can easily be tailored to suit your tastes and preferences.
Here’s another recipe for a mid-sized Greek diet that you can consume throughout the night and stay:
- 8 large eggs (whisked)
- 1/4 cup milk Salt and pepper to taste
- 1 tablespoon olive oil
- 1 small onion, diced
- 1 cup cherry tomatoes, halved
- 1 cup chopped spinach
- 1/2 cup crumbled feta cheese
- 1/4 cup freshly chopped herbs (such as basil, parsley, or cilantro)
Preheat the oven to 400°F (200°C). In a large bowl, whisk together the eggs, milk, salt, and pepper.
In a large, oven-safe skillet, heat the olive oil over medium heat.
Add the onion to the skillet and cook until softened, about 5 minutes.
Add the cherry tomatoes, spinach, feta cheese, and herbs to the skillet and cook until the spinach has wilted, about 2 minutes.
Pour the egg mixture over the vegetables in the skillet and cook until the edges begin to set, about 5 minutes.
Transfer the skillet to the oven and bake for 10-12 minutes, or until the top is golden brown.
Serve hot with whole grain or Arabic bread. This frittata is a versatile dish that can be served for breakfast, lunch, or dinner and is a great way to use up leftover vegetables and cheese.
Mediterranean Chickpea Salad:
- 1 can chickpeas, drained and rinsed
- 1 large tomato, diced into cubes
- 1 cucumber, diced into cubes
- 1 red onion, diced into cubes
- 1/4 cup freshly chopped parsley
- 1/4 cup freshly chopped mint
- 1/4 cup crumbled feta cheese
- 2 tbsp freshly squeezed lemon juice
- 2 tbsp premium extra-virgin olive oil Salt and pepper to taste
In a large bowl, mix together the chickpeas, tomato, cucumber, red onion, parsley, mint, and feta cheese.
In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour the dressing over the chickpea mixture and toss to combine.
Serve chilled as a side dish or at room temperature as a light main course. This revitalizing, nourishing, and refreshing Mediterranean Chickpea Salad is a perfect dish for hot summer days.
It can be served as a side dish with grilled chicken or fish, or as a light main course with some crusty bread.
The tangy lemon and olive oil dressing provides a delightful contrast to the creamy chickpeas and fresh vegetables, making this dish a true taste of the Mediterranean.
Mediterranean Chickpea Salad is a healthy and delicious way to eat, and is rich in nutritious ingredients such as fruit, vegetables, whole grains, legumes, and healthy fats. The addition of eggs and olives make it a truly complete meal, while the herbs and spices add depth and flavor to this tasty and nutritious dish.