Many people around the world follow the Mediterranean diet, and there is a reason it ranks as one of the top diets to follow. It could be because of the nutritious but delicious options in this diet or the strict calorie and carb specifications.
According to research, the Mediterranean diet can minimize the risk of heart attacks or other heart problems like heart strokes or failures and can help increase your life span.
People love following the Mediterranean diet because it allows them to still have the breakfast favorites like eggs, fruits, and vegetables. Can you imagine not having these in a breakfast spread? To help you understand the Mediterranean diet a little bit more, here is some more info.
What is the Mediterranean Diet?
The Mediterranean diet is less about which food items aren’t allowed and which are and is more about how one should live life and consume food. This diet revolves around healthy eating where a well-balanced proportion of all types of foods can fit.
In this diet, foods like fruits and vegetables, nuts and seeds, whole grains, low-fat dairy, legumes, poultry, eggs, and olive oil are the staples. Foods limited in this diet are unhealthy and should be avoided anyway, including red meat, added sugar, processed foods, and refined grains and oils. The focus is on eating more legumes and poultry, fish, and plant-based meals.
The Mediterranean diet focuses on healthy fats and is rich in antioxidants, omega-3 fatty acids, and fiber. These nutrients are great for lessening the risk of heart diseases and cancer.
Well, now that you’re aware of some of the facts, let’s get into these healthy Mediterranean breakfast recipes.
Egg Sandwiches with Spinach and Olives
Our first recipe is this delicious vegetarian, soy-free, diabetes-friendly, Mediterranean sandwich. We hope you can find the elevated Greek flavors in this vegetarian egg sandwich, which doesn’t just make for a fun breakfast but also breakfast-for-dinner and an overall tasty Mediterranean meal.
Servings and Nutrition
This sandwich serves two and has 610 calories per serving.
Ingredients
- 1 yellow onion
- ¾ pound gold or red new potatoes
- 1 teaspoon dried oregano
- 4 eggs
- ¼ cup Greek yogurt
- 3 tablespoons pitted Kalamata olives
- 3 ounces baby spinach or other leafy greens
- 4 whole-grain bread slices
- ¼ cup crumbled feta
Make sure your ingredients are organic and not processed with added preservatives or flavors.
Instructions
Step 1: Prep and peel
The first step is to peel and finely chop the onions enough to measure to 1 big cup. Then scrub or peel your potatoes and cut them into ¼-inch pieces.
Step 2: Cook the onion and potatoes
For this step, take a large frying pan and put it over medium-high heat. Add 1 to 2 tablespoons of olive oil in the pan until it’s hot but not smoking. Add in the onions and season them with salt and pepper. Stir and cook until the onions are soft, which might take 1 to 2 minutes.
In the same pan, add your potatoes and oregano and let them cook too. Keep stirring occasionally until your onions and potatoes turn light brown and become tender. This might take 8 to 10 minutes.
Once cooked, remove your vegetables from the heat and season them to taste.
Step 3: Preparing the eggs
Crack your eggs into a medium-sized bowl. Use a whisk or fork to lightly beat the eggs until they’re blended enough. Add in half the yogurt and stir while adding your salt and pepper seasoning. Keep the rest of the yogurt for later. Cut your olives in half to check for any cavities.
Step 4: Cooking the eggs
Over medium heat, put another large frying pan, add 1 to 2 teaspoons of olive oil until it’s hot but not smoking. Add spinach, season it with salt and pepper and let it cook as you occasionally stir it. When it starts to wilt, in 2 to 3 minutes, add your eggs and cook them while stirring gently until they’re set. Cook for 1 to 2 minutes and add the olives and let them become moist. This will take 1 to 2 minutes. Then remove the pan from heat and adjust seasoning according to your taste.
Step 5: Toast the bread
Toast your bread until it’s lightly toasted. Cut the slices into quarters.
Step 6: Serve
Add the eggs on one piece of bread and then sandwich it between another piece of bread. Add the potatoes onto your plates, next to the sandwich and then sprinkle them with feta and serve. Enjoy!
Breakfast Sandwich with Roasted Tomatoes
Rather than going to some fancy breakfast place, try out this amazing sandwich with roasted tomatoes. The tomatoes, feta, rosemary, and the good old spinach makes this egg sandwich a top-notch healthy Mediterranean breakfast.
Servings and Nutrition
This sandwich serves one and has 458 calories.
Ingredients
- 1 teaspoon butter
- ¼ cup egg whites
- 1 teaspoon fresh herbs (like parsley, basil, and rosemary)
- 1 ciabatta roll (whole-grain and seeded)
- 1 tablespoon pesto
- 1–2 slices of your preferred cheese
- ½ cup roasted tomatoes (check the recipe below)
- Salt and pepper to taste
For Roasted Tomatoes:
- 10 ounces of grape-sized tomatoes
- 1 tablespoon olive oil (extra virgin)
- Kosher salt and unrefined black pepper (to season according to your taste)
Instructions
Step 1: Preparing and cooking the egg whites
In the first step, melt the butter in a small nonstick pan or skillet over medium heat. Add your egg whites to the pan and season them with salt and pepper. Chop and sprinkle the fresh herbs on your egg and let them cook for 3-4 minutes or just until it’s done while only flipping once.
Step 2: Making the sandwich
Next, toast your ciabatta bread either in a toaster or just on your stove. Add pesto on both your bread slices and then set the egg on your sandwich roll’s bottom half and top it with cheese. Time to add the roasted tomatoes and put the rest of the roll on top.
Making Roasted Tomatoes
It’s very easy to make roasted tomatoes. Simply preheat your oven to 400° and then slice your tomatoes. Place the slices on a baking sheet on a baking tray and drizzle some olive oil on the slices. Season the slices with kosher salt and black pepper. Once seasoned, let them roast in the oven for 20 minutes. When done, the skin of the tomato slices will start to wrinkle.
Enjoy your sandwich!
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