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Mediterranean diet for breakfast: 7 breakfast recipes

Mediterranean diet breakfast meal

Have you ever wondered what a Mediterranean diet breakfast looks like? Especially that it is seen to be more lenient compared to other diets. Along with, the diet provides you with many options when it comes to cooking your meals, especially breakfast. You can try Mediterranean diet for breakfast with eggs, olive oil, fresh fruits and veggies and whole grains which will take your breakfast to the next level.

But before we move straight to breakfast recipes, lets have a fast tour to the Mediterranean diet basics.

What is Mediterranean diet

The Mediterranean diet is more than a typical diet that its purpose is to get you drop weight quickly. Instead, it’s a lifestyle and a way that allow you to eat and enjoy food that will help you lose weight steadily.

Its beginning goes back to the 1960s, as it was tradition emphasizes rich variety, hearty filling meals and sustainable harvesting practices.

Studies revealed that people following the Mediterranean diet had lower risk of heart disease, metabolic syndrome as well as they manage to lose their weight effectively.

 

How Mediterranean diet works

All components of the Mediterranean diet enhance faster metabolism, body fat elimination, and cholesterol reduction.

In general, the diet urges people to eat healthy food and not to skip their meals.

Knowing that carbohydrates comprise at least 40% of our daily calorie intake, people tend to limit their calories intake to lose more weight by eating less food. However, the Mediterranean diet is based on food that contains less carbohydrate which allow you to eat more.

Unlike other strict vegetarian diets, the Mediterranean diet is considered to be safer because it allows the consumption of quality protein and healthy fats which promotes a lean body structure and boosts the metabolism.

It contains Healthy Fats

Mediterranean diet cannot be imagined without the mention of virgin olive oil, in fact it is one of its basic components.

Virgin olive oil contains healthy fats which adds flavor to your meals and makes you feel full after a few bites.

It contains High Fiber Content

This diet program basically consists of consuming more vegetables which are considered a significant source fiber.

Fiber helps in digestion and metabolism. Moreover, it enhances the excretion of fat and cholesterol from the body.

It’s Rich in Minerals

The Mediterranean diet realizes the vitamins and minerals your body need. That is reason why fruits and vegetables are included in the program of the diet.

Fruits and vegetables contain significant amounts of potassium and magnesium. The benefit of these minerals is that they help speed up metabolism and push your body to convert fat into energy.

It contains Herbs and Spices

Mediterranean meals are not only healthy, they are even really tasty. This is thanks to the variety of herbs and spices which are used in those meals.

These spices themselves contain active ingredients that help longevity and weight loss.

 

Mediterranean diet benefits

According to several studies, the Mediterranean diet may protect you from stomach cancer as well as it reduces breast cancer risk for women. This is thanks to being high in olive oil, fish and fruits.

Another beneficial effect of the Mediterranean diet is that it may protect the brain from damage related with cognitive problems thanks to being rich in whole grains.

Also, if you suffer from hard disease and cholesterol levels this diet may be perfect for you. Because it’s rich in low fat and sodium, and it led to healthy weight loss which helps prevent you from these diseases.

Not only that, but also the diet reduces the risk of Parkinson’s disease because it contains high levels of antioxidants. These antioxidants help protect the cells the damage occurs by several factors.

 

How to start Mediterranean diet

Remember, the diet is a lifestyle more than being a typical diet. To start Mediterranean diet for breakfast or any other meal, you need to give up some habits and acquire new ones commensurate with the program of the diet.

In general, you need to start:

  • Eating more vegetables and fruits.
  • Eat fish and seafood at least twice a week.
  • Have moderate portions of dairy products.
  • Take fewer portions of red meat.
  • Avoid eating processed food and sugar.

 

Mediterranean diet breakfast recipes 

Well, enough talking about the basics of the and let’s talk about how can you use Mediterranean diet for breakfast throughout these recipes below:

 

1 • Caprese avocado toast

Serves: 2 | Time: | 20 Minutes | Calories: 209 | Protein: 12.8 Grams | Fat: 10 Grams | Carbs: 25 Grams

Ingredients:

  • 2 slices of sloppy bread
  • 1 ripe avocado
  • 4 cherry tomatoes
  • Buffalo mozzarella
  • Juice of 1 lemon
  • Salt, just enough
  • Black pepper, just enough
  • 2 basil leaves
  • Extra virgin olive oil

Directions:

Start preparing your goats with avocado version toast by abbrutoasting the slices of bread. You can roast using a dodgy pan and leaving the slices of bread about 2 minutes on each side.

After that, Cut the avocado in half, cut the flesh into small pieces and store it in a bowl with the squeezed juice of the lemons. This will not only serve not to darken the fruit but also to emphasize its flavor.

At this time, Cut the cherry tomatoes into slices, the mozzarella into diced and put everything in a container, salt, stir and keep in part.

When the bread is well toasted start to compose your toast by bathing the slices of bread with a thread of extra virgin olive oil.

Finally, spread all the ingredients in this order: on the bottom put the avocado and lemon pulp, tomato slices, mozzarella, and basil leaves. Bon Appetit!

 

2 • Gluten-free pancakes

Serves: 4 | Time: 40 Minutes | Calories: 147 | Protein: 3 Grams | Grams Fat: 5.8 Grams | Carbs: 20 Grams

Ingredients:

  • 150g rice flour
  • 50g coconut sugar
  • 100ml milk
  • 1 teaspoon vanilla yeast for sweets
  • Fresh fruit, just enough
  • 1 egg
  • Maple syrup, enough
  • 1 pinch of salt

Directions:

First sift the flour, baking powder, coconut sugar and salt in a large bowl.

Next, Break the egg and start mixing with the help of a whisk. Add the milk flush to obtain a homogeneous butter free of lumps.

At this point you are ready to bake your pancakes: heat a non-stick frying pan well – if necessary, grease it with a few butter bows – then pour a ladle of butter on the bottom. Brown on both sides and continue this way until you finish the butter at your disposal.

Last but not least, serve the pancakes warm, making them with red fruits, maple syrup and other wonderful ingredients. 

 

3 • Eggy veggie bake

Serves: 4 | Time: 45 Minutes | Calories: 175  | Protein: 15.8 Grams | Fat: 9.8 Grams | Carbs: 8 Grams

Ingredients:

  • 8 eggs 
  • 4 tbsp Parmesan cheese 
  • 1 sprig of thyme ☐ 1 carrot 
  • 1/2 eggplant 
  • 1 celery
  • Extra virgin olive oil
  • 1 tomato 
  • Butter, just enough 
  • 1 courgetti 
  • 1 small potato
  • Salt, just enough
  • 1 onion
  • Black pepper, just enough
  • 1 red pepper acorn 

Directions:

First, Carve the tomato. Blanch it in boiling water about 30 seconds, deprive it of the seeds and vegetation water.

Cut all the vegetables into thin strips. Then, cook the vegetables steamed for 5/6 minutes outside the tomato.

Sprinkle a 26 cm diameter baking dish, put the steamed vegetables inside and the tomato kept aside, salt. Add the beaten egg with Parmesan salt and pepper.

Mix and distribute the vegetables evenly.

Last, switch to a hot oven at 356 degrees F (180 degrees C) static for about 25 minutes plus 3 of maximum power grill.

 

4 • Avocado toast with egg

Serves: 2 | Time: 10 Minutes | Calories: 321 | Protein: 11.8 g | Fat: 22.9 g | Carbs: 20.8 g

Ingredients: 

  • 1 ripe avocado, pitted, peeled and reduced to mush 
  • 1 drizzle of extra virgin olive oil 
  • A few slices of well-toasted or toasted bread (depending on taste) 
  • 2 fresh eggs (calculate one egg for each slice of bread) 
  • Lemon juice 
  • Salt, just enough 
  • Black pepper, just enough 
  • Little chili (option)

Directions:

Firstly, peel the avocado, remove the core and reduce the pulp to mush, helping you with a fork or mixer if it should be hard.

After that, add salt, pepper and add a little chilly if you want. Also spray a little lemon juice, mixing everything well. Toast the slices of bread (prefer a sourdough or wholegrain white bread) to the desired degree of cooking. Remember that the criss-crunchy and toasted the bread, the better the end result.

At this time, spread the avocado on the slices of bread and cook the egg serving a saucepan with a little water that you will bring to the boil.

Next, gently place your egg in the saucepan keeping in mind these cooking times to have a more or less soft egg à la coque. Remember that if the eggs are very fresh, you should consider 30 more cooking seconds at the indicated times.

For quicker and easier cooking, you can cook the fried egg in a pan with a drizzle of oil, being careful not to harden the yolk too much.

As soon as your egg is ready, lay it on the slice of bread sprinkled with avocado cream.

 

5 • Cornmeal waffles

Serves: 2 | Time: 30 Minutes | Calories: 406 | Protein: 12.8 Grams | Fat: 17 Grams | Carbs: 53 Grams

Ingredients: 

  • 1 cup flour 00
  • 1 tbsp coconut sugar 
  • 1/2 cup milk (or rice, soy milk or almonds) 
  • 1 teaspoon baking powder 
  • Grated zest of half a lemon
  • 1 tbsp seed oil 
  • 1 egg
  • 100g ricotta  
  • 1 pinch of salt 

Directions:

Firstly start with mixing the flour, baking powder, pinch of salt and coconut sugar.

Then, in a separate bowl, beat the egg with the ricotta, milk, oil and grated lemon zest. Add the liquid mixture to the solid mixture, then mix well to dissolve lumps.

Next, you need to heat the waffle plate and pour a spoonful of mixture for each waffle when it is hot.

Follow the Directions of the appliance or, anyway, cook them until they are golden brown.

Continue to the end of the dough, then arrange the waffles on a plate by hand and decorate them to taste with sauces or berries.

 

6 • Blueberry pancakes

Serves: 4 | Time: 60 Minutes | Calories: 146 | Protein: 5.8 Grams | Fat: 2,9 Grams | Carbs: 25 Grams

Ingredients: 

  • 50g butter 
  • 2 eggs 
  • 250ml milk 
  • 60g coconut sugar 
  • a pinch of salt 
  • 200g flour 
  • 1/2 sachet of vanilla yeast 
  • 125g blueberries

Directions:

First melt the butter then let it cool. I usually melt it in the microwave at 400 W, it only takes a few seconds.

Now put the eggs in a bowl and mix with a whisk, add the milk, coconut sugar and pinch of milk. Stir until smooth. Then, add the melted butter, sifted flour and vanilla yeast and continue to stir until the butter is well mixed.

After that, let the butter rest for about 1 hour at room temperature.

Meanwhile, gently wash the blueberries under running water. After which, dry them well with kitchen paper. After the rest time, add the blueberries to the butter. Place a diapered scottex with seed oil on a dodgy frying.

Pan, even better if you have the pancake pan, then put it on the heat and heat it.

Now pour the butter with the blueberries into small ladles on the pan, let it be republished then turn the pancake and cook the other side for about 1 minute.

Adjust the flame of the heat well depending on the pan you use to cook them without burning them.

Repeat until the butter is exhausted. Place your pancakes still warm and spray them according to your liking with acacia honey, maple syrup or cherry syrup and Bon Appetit!

 

7 • Chocolate waffles

Serves: 6 | Time: 25 Minutes | Calories: 226 | Protein: 5 Grams | Fat: 8 Grams | Carbs: 36 Grams

Ingredients:

  • 160g flour 0 
  • 20 g cocoa powder 
  • 200ml lactotosis-free milk (or skim milk) 
  • 2 eggs 
  • 60g coconut sugar 
  • 50ml seed oil 
  • 1 pinch baking powder 
  • Strawberries, just enough 
  • Cherries, just enough 
  • Lemon juice 
  • Greek yogurt, just enough 
  • Oat flakes, just enough

Directions:

Firstly, prepare the cocoa waffles by mixing the coconut sugar with the eggs in a food processor (or in a bowl with a whisk).

Stir until foamy and add the milk and oil. Then, sift the flour with the cocoa and baking powder and add it to the mixture a little at a time, mixing all the ingredients well.

After that, lightly oil the waffle plate and heat. Pour into the center of the hot plate 3-4 tablespoons of dough (adjust the amount according to the size of the plate, being careful not to overdo it so as not to let the mixture out of the sides).

Close the plate and cook for about 4-5 minutes. Repeat until all the mixture is exhausted. Prepare a fruit salad of strawberries and cherries by cleaning both fruits, cutting them into pieces and spraying them with lemon juice.

When serving the cocoa waffles pour over each a tablespoon of Greek yogurt and top with strawberries, cherries and oatmeal.

Now that you learn about these amazing recipes to cook in your Mediterranean diet breakfast, it’s time to chop-chop to the kitchen.

 

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