BREAKFASTS
• Cinnamon Bulgur with Berries
• Garlic Scrambled Eggs with Basil
• Peach and Walnut Breakfast Salad
• Scrambled Eggs with Feta and Olives
• Spanish Tuna Tortilla with Roasted Peppers
Apple and Tahini Toast
Tahini is a paste made from sesame seeds, and is high in vitamins B1, B2, B3, B5, and B15. Similar to peanut butter, it’s often found in dips such as hummus. In some countries, it is commonly served for breakfast with toast.
|
• 2 tablespoons tahini • 2 slices whole-wheat bread, toasted |
• 1 small apple of your choice, cored and thinly sliced • 1 teaspoon honey |
Spread the tahini on the toasted bread.
Lay the apples on the bread and drizzle with honey. Serve immediately.
Serves 1.
Banana Corn Cakes
While you may think of bananas as a tropical fruit, they have been grown in the Mediterranean region for centuries. Bananas are a good source of dietary fiber, vitamin C, potassium, and manganese. In these easy-to-make corn cakes, they add moisture and sweetness.
|
• 1/2 cup yellow cornmeal • 1/4 cup flour • 2 small ripe bananas, peeled and mashed • 1 large egg • 2 tablespoons milk • 1/2 teaspoon baking powder |
• 1/4–1/2 teaspoon ground chipotle chili • 1/4 teaspoon sea salt • 1/4 teaspoon ground cinnamon • 1 tablespoon olive oil |
Combine all ingredients except for the oil in a large bowl, and mix well until smooth.
Heat a cast-iron or nonstick skillet over medium-high heat.
Add the olive oil and drop the batter into the skillet using a spoon. Avoid letting the cakes touch.
Cook until the bottoms are golden brown, then flip.
Cakes are done when golden brown on both sides. Serve immediately.
Serves 2.
Cinnamon Bulgur with Berries
Bulgur is easy to cook and full of fiber, but it is also low in fat and calories. While commonly used in more savory dishes, it makes a lovely hot breakfast, especially when paired with cinnamon and berries. Serve this cereal dish instead of oatmeal on a chilly morning.
|
• 1/2 cup medium-grain bulgur wheat • 1 cup water • Pinch sea salt • 1/4 cup milk |
• 1 teaspoon pure vanilla extract • 1/4 teaspoon ground cinnamon • 1 cup fresh berries of your choice |
Put the bulgur in a medium saucepan with the water and sea salt, and bring to a boil.
Cover, remove from heat, and let stand for 10 minutes until water is absorbed.
Stir in the milk, vanilla, and cinnamon until fully incorporated. Divide between 2 bowls and top with the fresh berries to serve.
Serves 2.
Fresh Veggie Frittata
You can use whatever ingredients you have for this recipe—grilled or roasted vegetables add great depth of flavor, as well as nutrition.
|
• 3 large eggs • 1 teaspoon almond milk • 1 tablespoon olive oil • 1 handful baby spinach leaves • 1/2 baby eggplant, peeled and diced |
• 1/4 small red bell pepper, chopped • Sea salt and freshly ground pepper, to taste • 1 ounce crumbled goat cheese |
Preheat the broiler.
Beat the eggs with the almond milk until just combined.
Heat a small nonstick, broiler-proof skillet over medium-high heat. Add the olive oil, followed by the eggs.
Spread the spinach on top of the egg mixture in an even layer and top with the rest of the veggies.
Reduce heat to medium and season with sea salt and freshly ground pepper to taste. Allow the eggs and vegetables to cook 3–5 minutes until the bottom half of the eggs are firm and vegetables are tender.
Top with the crumbled goat cheese and place on middle rack under the broiler, and then cook another 3–5 minutes until the eggs are firm in the middle and the cheese has melted.
Slice into wedges and serve immediately.
Serves 1.
Garlic Scrambled Eggs with Basil
This version of scrambled eggs is anything but bland. Basil and garlic add Mediterranean flavor to this breakfast staple. Serve with whole-grain toast or a fruit and nut muffin.
|
• 4 large eggs • 2 tablespoons finely chopped fresh basil • 2 tablespoons grated Gruyère cheese |
• 1 tablespoon cream • 1 tablespoon olive oil • 2 cloves garlic, minced • Sea salt and freshly ground pepper, to taste |
In a large bowl, beat together the eggs, basil, cheese, and cream with a whisk until just combined.
Heat the oil in a large, heavy nonstick skillet over medium-low heat. Add the garlic and cook until golden, about 1 minute.
Pour the egg mixture into the skillet over the garlic. Work the eggs continuously and cook until fluffy and soft.
Season with sea salt and freshly ground pepper to taste. Divide between 2 plates and serve immediately.
Serves 2.
Greek Eggs and Potatoes
Eggs get a nutritional and flavor boost from fresh tomatoes, herbs, and garlic. Leave the peel on potatoes for more fiber and texture. This dish can be served family-style at the table, if you prefer.
|
• 3 medium tomatoes, seeded and coarsely chopped • 2 tablespoons fresh chopped basil • 1 garlic clove, minced • 2 tablespoons plus 1/2 cup olive oil, divided |
• Sea salt and freshly ground pepper, to taste • 3 large russet potatoes • 4 large eggs • 1 teaspoon fresh oregano, chopped |
Put tomatoes in a food processor and puree them, skins and all.
Add the basil, garlic, 2 tablespoons olive oil, sea salt, and freshly ground pepper, and pulse to combine.
Put the mixture in a large skillet over low heat and cook, covered, for 20–25 minutes, or until the sauce has thickened and is bubbly.
Meanwhile, dice the potatoes into small cubes. Put 1/2 cup olive oil in a nonstick skillet over medium-low heat.
Fry the potatoes for 5 minutes until crisp and browned on the outside, then cover and reduce heat to low. Steam potatoes until done.
Carefully crack the eggs into the tomato sauce. Cook over low heat until the eggs are set in the sauce, about 6 minutes.
Remove the potatoes from the pan and drain them on paper towels, then place them in a bowl.
Sprinkle with sea salt and freshly ground pepper to taste and top with the oregano.
Carefully remove the eggs with a slotted spoon and place them on a plate with the potatoes. Spoon sauce over the top and serve.
Serves 2.
Honey and Avocado Smoothie
Avocados are loaded with heart-healthful monounsaturated fats and will definitely fill you up in the morning. While common in savory dishes in the Americas, in other parts of the world avocados are used in sweet drinks and desserts.
|
• 1 1/2 cups milk of your choice |
• 1 large avocado • 2 tablespoons honey |
Add all ingredients to your blender and blend until smooth and creamy. Serve immediately and enjoy!
Serves 2.
Peach and Walnut Breakfast Salad
Ripe fruit served in season is a hallmark of Mediterranean cuisine. This dish is light and fresh but feels just a little bit like dessert. If you prefer, substitute apples for the pears. Serve with whole-grain toast for a complete breakfast.
|
• 1/2 cup low-fat or nonfat cottage cheese, room temperature • 1 ripe peach, pitted and sliced • 1/4 cup chopped walnuts, toasted |
• 1 teaspoon honey • 1 tablespoon chopped fresh mint • Zest of 1 lemon |
Put the cottage cheese in a small bowl, and top with the peach slices and walnuts.
Drizzle with the honey, then top with the fresh mint and a pinch of lemon zest.
Serve with a spoon.
Serves 1.
Peachy Green Smoothie
You’ll get many servings of fruits and vegetables in one delicious drink with this smoothie. It’s perfect for days when cooking for yourself is a challenge. Don’t forget to use Greek yogurt.
|
• 1 cup almond milk • 3 cups kale or spinach • 1 banana, peeled • 1 orange, peeled |
• 1 small green apple • 1 cup frozen peaches • 1/4 cup vanilla Greek yogurt |
Put the ingredients in a blender in the order listed and blend on high until smooth.
Serve and enjoy.
Serves 2.
Savory Breakfast Oats
This savory hot cereal combines the fiber of oats with the juicy, sunny flavors common in Turkey, Greece, and Israel. Meanwhile, the herbs and pepper add a little zip.
|
• 1/2 cup steel-cut oats • 1 cup water • 1 large tomato, chopped • 1 medium cucumber, chopped • 1 tablespoon olive oil |
• Freshly grated, low-fat Parmesan cheese • Flat-leaf parsley or mint, chopped, for garnish • Sea salt and freshly ground pepper, to taste |
Put the oats and 1 cup of water in a medium saucepan and bring to a boil on high heat.
Stir continuously until water is absorbed, about 15 minutes.
To serve, divide the oatmeal between 2 bowls and top with the tomatoes and cucumber.
Drizzle with olive oil, then top with the Parmesan cheese and parsley or mint.
Season to taste.
Serve immediately.
Serves 2.
Scrambled Eggs with Feta and Olives
The Mediterranean is the birthplace of olives, and Spain the largest producer. Skip bland canned olives, which are cured using lye. Choose French, Italian, or Greek varieties available at olive bars, instead.
|
• 4 large eggs • 1 tablespoon milk • Sea salt, to taste • 1 tablespoon olive oil • 1/4 cup crumbled feta cheese |
• 10 Kalamata olives, pitted and sliced • Freshly ground pepper, to taste • Small bunch fresh mint, chopped, for garnish |
Beat the eggs with a fork or wire whisk until just combined. Add the milk and a pinch of sea salt.
Heat a medium nonstick skillet over medium-high heat and add the olive oil.
Add the eggs and stir constantly, until they just begin to curd and firm up. Add the feta cheese and olives, and stir until evenly combined.
Season with sea salt and freshly ground pepper to taste. Use a light hand with the salt, because the olives and feta are very salty.
Divide between 2 plates and garnish with the fresh chopped mint. Serve immediately.
Serves 2.
Spanish Tuna Tortilla with Roasted Peppers
A tortilla is a popular Spanish egg dish, similar to an omelet, but made with potatoes. While often served as a small plate or “tapa” at bars, it also makes a great breakfast dish.
|
• 6 large eggs • 1/4 cup olive oil • 2 small russet potatoes, diced • 1 small onion, chopped • 1 roasted red bell pepper, sliced |
• 1 (7-ounce) can tuna packed in water, drained well and flaked • 2 plum tomatoes, seeded and diced • 1 teaspoon dried tarragon |
Preheat the broiler on high.
Crack the eggs in a large bowl and whisk them together until just combined. Heat the olive oil in a large, oven-safe, nonstick or cast-iron skillet over medium-low heat.
Add the potatoes and cook until slightly soft, about 7 minutes. Add the onion and the peppers and cook until soft, 3–5 minutes.
Add the tuna, tomatoes, and tarragon to the skillet and stir to combine, then add the eggs.
Cook for 7–10 minutes until the eggs are bubbling from the bottom and the bottom is slightly brown.
Place the skillet into the oven on 1 of the first 2 racks, and cook until the middle is set and the top is slightly brown.
Slice into wedges and serve warm or at room temperature.
Serves 4.
Spiced Scrambled Eggs
You can enjoy whole eggs up to four times a week on the Mediterranean diet. Spicy additions like the Fresno or jalapeño peppers included here not only add flavor but can help you feel full faster. Enjoy with sliced tomatoes and whole-wheat toast.
|
• 2 tablespoons olive oil • 1 small red onion, chopped • 1 medium green pepper, cored, seeded, and finely chopped • 1 red Fresno or jalapeño chili pepper, seeded and cut into thin strips |
• 3 medium tomatoes, chopped • Sea salt and freshly ground pepper, to taste • 1 tablespoon ground cumin • 1 teaspoon ground coriander • 4 large eggs, lightly beaten |
Heat the olive oil in a large, heavy skillet over medium heat.
Add the onion and cook until soft and translucent, 6–7 minutes.
Add the peppers and continue to cook until soft, another 4–5 minutes. Add in the tomatoes and season to taste.
Stir in the cumin and coriander.
Simmer for 10 minutes over medium-low heat.
Add the eggs, stirring them into the mixture to distribute.
Cover the skillet and cook until the eggs are set but still fluffy and tender, about 5–6 minutes more.
Divide between 4 plates and serve immediately.
Serves 4