Introduction
The term the Mediterranean has derived from the Latin word mediterraneus, ‘inland’ (middle land). Mediterranean bio-geographical region includes the Mediterranean sea and seven member states, either partially or completely. It has specific regional features such as hot and dry summers, humid – cool winters as well as a hilly landscape. The Mediterranean has rich biodiversity and a large number of species that cannot be found anywhere else.
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Mediterranean cuisine is the foods and methods of preparation by people of the Mediterranean region. The idea of a Mediterranean cuisine was originated in 1950. Mediterranean food was first mentioned in Elizabeth David’s book named A Book of Mediterranean Food. Later, it was amplified by others. There are three core elements of Mediterranean cuisine, olive, wheat, and the grape.
The pleasant climate combined with wine and delicious foods make the Mediterranean irresistible. France, Portugal, Malta, Italy, Morocco, Greece, Syria, Israel, Spain, Egypt, Algeria, and Tunisia are known as Mediterranean countries. Hence, there’s a huge variety of foods. The Mediterranean is popular for wine and seafood. So, what is Mediterranean breakfast? Here are several iconic Mediterranean breakfast foods that showcase the best eats this region has to offer.
Mediterranean “breakfast food” is a sampling of foods consumed throughout the day. In Turkey, people often eat a small bowl of savory soup for breakfast. In Israel, people have flatbread dipped in olive oil and sprinkled with a Middle Eastern dried herb mix, fresh cucumber, and tomato salad. A typical Mediterranean work-week breakfast is quick and easy on the stomach. Aside from the coffee or tea, there is great diversity in everyday breakfast foods across the Mediterranean.
In Lebanon, people prefer leftover grains, usually bulgur or barley, milk, cinnamon, honey, and fruit in breakfast. In Spain and Italy, toasted bread, soft cheese, fresh fruit or freshly squeezed fruit juice is the popular breakfast. Greeks prefer bread made from whole wheat, chickpea, and barley flour with olives and cheese. Syrians consume tahini yogurt with chickpeas, pickles, and sliced radishes. Moroccans have fried eggs in olive oil, soft cheese, olives, and flatbread in breakfast.
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On the weekend, breakfast or brunch is an opportunity to gather with friends and family, relax, and enjoy a larger, traditional spread. A typical Eastern Mediterranean spread includes a variety of cheeses, hummus, olives, pickled vegetables, cooked fava beans, the basic flatbread, and olive oil. Moroccans have shakshuka (eggs poached in tomato sauce) with semolina cakes and sweet mint tea.
The variety of breakfasts can be overwhelming. Three stepped breakfast plans, inspired by Mediterranean breakfasts, breaks down the meal into three categories: whole grains, fresh fruit or vegetables, and a source of protein (eggs or yogurt). Eating something even if you’re not feeling hungry in the morning, from each of these categories will energize you and fill you up until lunch. Try out some of the breakfast foods such as Oldways homemade Granola with yogurt and fresh fruit, Muffin Pan Frittatas with whole wheat toast, Chickpea Hash & Eggs with bulgur (if you’re feeling ambitious) or go savory and warm up some leftover soup.
The Mediterranean diet is derived from the traditional cuisine of countries bordering the Mediterranean Sea. It is high in vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil.
Mediterranean diet is all about vegetables, fruits, herbs, nuts, beans, and whole grains. Meals involve plant-based foods. A moderate amount of dairy, poultry, seafood, and eggs are central to the Mediterranean Diet. Red meat is consumed occasionally.
Mediterranean breakfast is loaded with vegetables, fruits, dairy, whole grains, and proteins like salmon. There’s a lot of tasty and satiating breakfast options to choose from.
Avocado Toast
Avocado toast might not have originated in the Mediterranean but the combination of whole grains and healthy fats makes it well-suited to breakfast. It is appropriate because of its Caprese salad twist.
Eggs with Tomatoes, Zucchini, and Bell Peppers
To save time in the morning, make the vegetable mixture the night before and then just warm it in a skillet or the microwave as you fry the eggs.
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Mediterranean Breakfast Pita
The egg and hummus-stuffed pita sandwiches are breakfast material. They’d also make a great packable lunch or quick dinner.
Fresh pesto
Perch poached eggs atop slices of tomato, mozzarella cheese, and English muffins slathered in pesto taste delicious. You can make your own fabulous fresh pesto to top the poached egg. Add turkey bacon and used whole wheat English muffins on a poached egg.
Eggs and Greens Breakfast Dish
Start the day off with a healthy medley of greens: arugula, chard, and spinach. It is a nice way to add some veg to breakfast. This would make a really nice egg component to a breakfast sandwich.
Mediterranean Breakfast Quinoa
Nutty cinnamon quinoa with dates, apricots, toasted almonds, and honey sounds a fantastic dish. It is the perfect combination of sweet, salty, and nutty with great texture. Not too heavy or too light, perfect for a breakfast dish, and held you over just fine until lunchtime. It is a wonderful dish to start the day with.
Eggs Florentine
It has spinach, mushrooms, and cream cheese are scrambled up with eggs and garlic. It’s a yummy breakfast dish as spinach, mushrooms, and garlic is used at once.
Eat at least 7 to 10 servings a day of fruit and vegetables. Opt for whole-grain bread, cereal, and pasta. Include other whole grains such as bulgur and farro.
Consume healthy fats. Replace butter with olive oil. Instead of putting butter or margarine on bread, dip it in flavored olive oil.
Consume seafood and fish twice a week. Freshwater tuna, salmon, trout, mackerel, and herring are healthy options. Grilled fish tastes good. Avoid deep-fried fishes.
Avoid the consumption of red meat. Substitute fish, poultry, or beans for meat. If you eat meat, make sure it’s lean. Keep portions small. Enjoy dairy. Consume low-fat Greek or plain yogurt and small portions of a variety of cheeses. Use herbs and spices to boost the flavor.