Mediterranean breakfasts

Mediterranean Diet Guide from Google play

What if there was a diet that not only celebrated life and living, but also extended life? A diet backed with solid evidence that it could reduce your risk of heart disease, type 2 diabetes, bowel, breast and other cancers, and – as an added bonus – also help you to maintain a healthy weight. ~ Jean Hailes

Well that diet exists and it is the The Mediterranean Diet. It incorporates the basics of healthy eating including olive oil and a glass of red wine. The diet includes all fruits, vegetables, fish and whole grains, and limits certain fats such as butter.

Research has shown that the Mediterranean diet reduces the risk of heart disease, cancer, as well as a reduced incidence of Parkinson's and Alzheimer's diseases.

But what do you actually eat on the Mediterranean diet?

Today we will focus on breakfasts.

 

Unsweetened yoghurt with fruit and nuts.

 

 

Lightly sauté vegetables such as tomatoes, zucchini, mushrooms and garlic in olive oil.

Egg dishes made with oil instead of butter and no or minimum milk.

 

Whole grain bread with avocado, tomato and herbs or with fruit and honey.

 

Whole grain cereal like spiced apple cereal (above)

Oats: Old fashioned rolled oats are what you need. They cook quicker than steel cut, but still retain some texture, unlike quick or instant oats. It also goes with the basics of the Mediterranean diet which includes wholegrain breads and cereals with meals.

While oats are technically gluten free, they are often processed on equipment that also processes gluten ingredients. For that reason, if you have celiac disease or gluten intolerance, you’ll want to make sure to look for certified gluten-free oats.

Spices: Since this is a basic recipe for adding whatever toppings you choose, you can add whatever spices you like. A dash of cinnamon and a little pinch of salt is all that’s needed. Don’t love cinnamon? Just leave it out! Personally I love cardamon. 

Apples: could be any fruits at all. some of our faves include blueberries, pears, bananas and mango. I even use frozen blueberries straight from the freezer!

Extras: I add 1 tablespoon of ground flaxseed (linseed) or 1 tablespoon of chia seeds at the finish to ensure I get healthy omegas that reduce inflammation. 

Cooking the oatmeal: 

• 3 ¼ cups water
• ▢2 cups old fashioned rolled oats

• Add the oats to the water and THEN turn on the stove to medium-high. As soon as the oatmeal comes to a simmer, turn down the heat to low, add the cinnamon and salt, and cook until desired consistency, stirring occasionally, This takes less than 10 minutes.
• Spoon into individual bowls and top with (or stir in) ingredients of choice.

Thanks to Veggie Inspired

Find out the basics about the Mediterranean diet at Mediterranean diet simplified