The Mediterranean breakfast can easily be summed up in two words – light and satisfying. So, why settle for dry cereal or toaster pastries when you can have unlimited breakfast choices that are equally delicious and nutritious at the same time? This will surely take away the boredom out of the equation and add some zest and pizzazz to your morning meal!
Mediterranean Diet Breakfast Basics
What makes the Mediterranean breakfast? What makes it the better breakfast choice? Well, aside from providing the right amount of nutrients your body needs, the Mediterranean breakfast is also quite filling. Once you start having it for breakfast, you’re guaranteed to feel full until it’s time for lunch!
Here are the food items that you can use in preparing your Mediterranean diet morning meal:
- Whole grain breads and cereals. These are the staples of the Mediterranean breakfast. Whole grain bread and cereals will provide you with complex carbohydrates and fiber your body needs for energy and proper digestion.
- Fresh fruits and vegetables. Adding deeply pigmented fruits traditionally used by people in the Mediterranean region are one of the hallmarks of the Mediterranean breakfast. These foods are rich in vitamins A and C, folate and potassium. They also contain some very powerful antioxidants that can help fortify your defenses against several forms of cancer and cardiovascular diseases.
- Nuts and seeds. According to the American Health Association (AHA), the monounsaturated and polyunsaturated fatty acid contents of nuts (particularly almonds, pistachio nuts and walnuts) and seeds can have a very beneficial effect in boosting your cardiovascular health.
- Non-fat or low fat dairy products, eggs and fish. Adding these healthy food items to your daily morning meal can provide you with sufficient amounts of protein and calcium. However, please remember to stay within the four-egg-a-week rule.
Some Healthy and Satisfying Mediterranean Diet Choices
Now we come to the most important part – what to prepare for breakfast. Here are some ideas that may help you get started:
Whole Grain Cereal
If you want to keep things simple, you can stick with a bowl of cereal for breakfast. Just make sure you trade in your usual brand for something labelled as “whole grain” or “whole wheat”. Add more flavour and healthy goodness by adding skim milk (not whole milk or 2% milk) and a handful of berries or whatever fresh fruits are in season.
Scrambled Eggs with Toast and Fruit
By having this for breakfast, you’ll get a healthy serving of protein, complex carbohydrates, fiber, vitamins and antioxidants in just one meal! Just remember not to use butter with your toast and you’re on to a very good start.
Or if you want to indulge in some omelettes for breakfast but are worried about your cholesterol level, you can make an omelette using only the egg whites. Add in some fresh vegetables and feta cheese and you can eat without feeling guilty!
Whole Wheat Bread with Tahini
For better cardiovascular health, the Mayo Clinic recommends replacing your usual peanut butter spread with tahini, a paste made of sesame seeds and olive oil.
Are you fond of having pancakes for breakfast? Then, you can have something you love and put a healthy spin on it! In preparing Mediterranean pancakes, you can use your favorite baking mix, replace half of the milk with Greek yogurt, and throw in some whole grain cereal or sunflower seeds to the mix. And instead of using pancake syrup, use honey and fresh fruits to top it off. Yummy!
There are a lot of ways by which you can enjoy a healthy and delicious Mediterranean style breakfast. So go on and explore the many choices available for you. I assure you, it won’t be long until you find yourself hooked into this very healthy way of having your meal!
You could try this tomorrow perhaps,