The 14 Day Mediterranean Diet Cookbook: The Complete Mediterranean Diet For Beginners (2016)
Chapter 3. Mediterranean Breakfast Recipes
The Mediterranean breakfast is light, yet savory and filling. In this chapter, you will find several breakfast suggestions, recommended for a great start in the day. Be sure to try all of them out, enjoying their unique taste!
#1 Mediterranean breakfast sandwich
Made for: 4 servings
Total time: 25 min.
Ingredients: multigrain sandwich thins (4), olive oil (4 tbsp.), fresh rosemary (1 tbsp.), eggs (4), baby spinach leaves (2 cups), tomatoes (1), feta cheese (4 tbsp.), kosher salt (1/8 tsp.), ground black pepper (to taste)
How to prepare:
Start by pre-heating the oven at 375ºF. Cut the sandwich thins and brush them with olive oil. Then, toast them in the oven for about five minutes or until they turn a lovely gold-brown. Cook the eggs with olive oil and fresh rosemary, into a skillet, over medium heat. Place the bottom half of the toasted sandwich thin onto a plate. Add the baby spinach leaves, tomato slices, one egg and feta cheese. Season with salt and pepper. Add the upper half of the sandwich thin on top. Serve and enjoy!
#2 Egg-white breakfast sandwich with roasted tomatoes
Made for: 4 servings
Total time: 30 min.
Ingredients: butter (1 tsp.), egg whites (1/4 cup), salt and pepper (to taste), fresh herbs – parsley, basil, rosemary (1 tsp.), wholegrain ciabatta roll (1), pesto (1 tbsp.), Monterey Jack cheese (1-2 slices), roasted tomatoes (1/2 cup); roasted tomatoes – grape tomatoes (10 oz.), extra virgin olive oil (1 tbsp.), kosher salt and ground black pepper (to taste).
How to prepare:
Start by cooking the egg whites with olive oil. Season with salt and pepper, then add the above-mentioned fresh herbs. Toast the ciabatta in the toaster or oven. Spread pesto over the ciabatta once it is toasted. Place on egg white on the ciabatta bottom half and add cheese. Add the roasted tomatoes and the upper half of the roll. The roasted tomatoes can be made in the oven, with olive oil, salt and black pepper. Serve and enjoy!
#3 Breakfast couscous
Made for: 4 servings
Total time: 25 min.
Ingredients: low-fat milk (3 cups), cinnamon sticks (1), whole wheat couscous (1 cup), dried apricot (1/2 cup), dried currants (1/2 cup), dark brown sugar (6 tsp.), salt (1/4 tsp.), butter (4 tbsp.)
How to prepare:
Start by heating the milk together with the cinnamon stick into a pan, over medium heat. Do not boil the milk, only heat it for about three minutes. Once you have removed it from the heat, add the following ingredients: whole wheat couscous, dried apricots and currants, four teaspoons of the brown sugar and salt. Make sure that you cover the mixture and let it for a quarter of an hour. After removing the cinnamon stick, divide the mixture into serving bowls. Top them off with melted butter and brown sugar. Serve and enjoy!
#4 Egg scramble with feta cheese
Made for: 4 servings
Total time: 35 min.
Ingredients: eggs (6), light sour cream (1/4 cup), kosher salt (1/4 tsp.), ground black pepper (to taste), garlic powder (1/4 tsp.), basil (1/2 tsp.), oregano (1/2 tsp.), feta cheese (3/4 cup), roasted red peppers (2 tbsp.), green onions (2 tbsp.), flour tortillas (4)
How to prepare:
Start by mixing the eggs together with the sour cream, kosher salt, ground black pepper, garlic powder, basil and oregano. Add them into a pan and cook evenly. Then, add the roasted red peppers and green onions. When done, place them on a flour tortilla, adding crumbled feta cheese. Roll the tortilla, serve and enjoy!
#5 Greek yoghurt parfait
Made for: 8 servings
Total time: 1 hour
Ingredients: uncooked grano (1 cup), water (12 cups), orange blossom honey (1/4 cup), kosher salt (1/4 tsp.), Greek yoghurt (4 cups), fresh berries (2 cups)
How to prepare:
The grano should be soaked in water overnight. In the morning, drain it and add it into a pan with water, making sure that the whole mixture comes to a boil. Then, reduce the heat and let the grano simmer for about twenty minutes. Drain, adding the orange blossom honey and salt. Allow to cool before using. Take a parfait glass and add the first layer of Greek yoghurt. Then, add the grano and the fresh berries. Repeat the layers, until the glass is full. Serve and enjoy!