The Mediterranean diet is a kind of diet inspired by the traditional eating habits of people who live around the Mediterranean Sea. This diet mainly emphasizes fruits, vegetables and whole grains. In addition, it includes sources of healthful fats, such as nuts and olive oil, seafood and smaller amounts of dairy, meat and minimal sweets.
Mixing and matching Mediterranean food products can yield a wide array of delectable, healthful breakfasts reminiscent of those found in Mediterranean houses. Here are a few healthy suggestions you can try:
Yogurt and Cheese
Yogurt will always be mainstay in many households. Greek yogurt, which has been strained so that it’s thicker, is like many traditional yogurts of the region. To keep the sugar content low, you should opt to buy plain yogurt and sweeten it yourself by adding fruits or small amounts of honey.
A bit of fresh cheese like ricotta can be used in place of yogurt or as a spread for toast or bagels.
Apples are considered a good breakfast choice for fruits, plain or with small amounts of cheese along with peanut butter. Cherries, nectarines, peaches, apricots and citrus fruits are traditional to the Mediterranean diet. In fact, nearly any fruit can be eaten for breakfast in this diet.
Instead of using the usual butter and jam, you can opt to spread mashed avocado, peanut butter, or even hummus on whole-grain toast. Any whole-grain cereal – either hot or cold – can be sweetened with chopped fruit and served with either milk or yogurt.
You can also sprinkle in some chopped nits to add texture and some healthy fat.
For a savory Mediterranean breakfast experience, you can lightly sauté veggies like zucchini, tomatoes, mushrooms or artichokes in a hint of olive oil. For a boost in protein, scramble in an egg, toss in a handful of cooked shrimp or add some cubed tofu.
Plus, a sprinkling of feta or Parmesan cheese in your Mediterranean recipes, as well as herbs like basil, thyme and oregano, can help pick up the flavor of vegetables without adding too much fat.