Breakfast options for a balanced Mediterranean Diet

The Mediterranean diet is so called because it is focused more around the intake of classic foods coming straight from the cities of Mediterranean region that is Greece, Spain and Italy. This diet regime is very effective if you are aiming to lose weight, as it includes food options that are low on cholesterol yet high on fatty acids and fiber.Following are the most commonly recommended Mediterranean breakfast options you are most welcome to try out:

Scrambled eggs and toast:

A Mediterranean diet consists of eggs as a vital component, mostly because it contains just the right blend of protein, zinc, iron and vitamin B. There can be numerous ways of making eggs as a part your breakfast, be it omelette loaded with vegetables, scrambled eggs or egg white dishes, depending on what you prefer. However, it is important that you do not use bacon grease or animal fat to fry them. A slice or two of whole wheat non-buttered toast on the side to pair it with your main dish complements your meal in the best way possible.

Cereal and fruits:

Taking a bowl of whole-grain cereal with some low-fat milk to go along, can serve as the ideal carbohydrate intake to start your day with. Add a large bowl of chopped fruits including strawberries, pineapples and bananas that will give you the necessary doze of calcium, Vitamin A, zinc and vitamin C on one hand, while increasing your adult life expectancy and reducing your chances to be prone to cardiovascular diseases, on the other.

Yogurt and apricot:

The main emphasis of Mediterranean diet is on low fat dairy products and hence plain Greek yogurt can be used as an easy substitute for your regular yogurt as it tends to contain approximately twice the amount of protein that will keep your energy levels up throughout the day. Ripe apricot that acts as a natural anti-oxidant can be topped with honey and roasted pistachio nuts for added goodness.

Whole grain pancakes:

Whole grains are rich in essential fibers, proteins and healthy anti oxidants that reduces your risk of cancer, heart diseases, muscular degradation, stroke and boosts the immune system. Pancakes combined with grated, chopped or mashed vegetables and fruits such as blueberries, zucchini, bananas, sweet potatoes, apple, carrots, cranberries and raisins increase the nutrient value. Slap on some maple syrup for the deliciousness.

Sandwich and Smoothies:

Use Rosemary Focaccia bread for preparing the sandwich which is a kind of Italian bread containing no saturated fat or cholesterol and is high in Vitamin B12. Combine it with a thin slice of goat cheese, fresh tomato and basil leaves to obtain the perfect Mediterranean diet sandwich for your breakfast meal. Goat cheese has low sodium density and calorie count that takes care of bowel health. Pair up your healthy sandwich with a large glass of home made smoothie by taking fresh pomegranate juice combined with your favorite assorted berries and apple juice with a pinch of flax seed. Add ice cubes and you are ready to go.

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2 Healthy Breakfast Recipes for Weight Loss: Delicious Sha Bang Eggs and Homemade Muesli

When deciding what to eat for breakfast you can sometimes fall into a rut of eating the same foods over and over again, while this is no bad thing, it is nice to have that little bit of variety. This article gives you two excellent and delicious healthy breakfast recipes that if eaten in conjunction with other healthy meals as well as a progressive training program will go a long way towards helping you achieve your weight loss goals.

1. Sha bang Eggs:

Coming up with healthy breakfast recipes for weight loss needn't be that hard. Eggs are a great breakfast food and cooking with them couldn't be simpler. Try these delicious "Sha Bang Eggs".

This healthy breakfast recipe for weight loss is high in healthy fats and protein which means it's perfect if you're on a low carb diet or following a carb cycling routine such as intermittent fasting "leangains" style.

Serves 1

Ingredients

2 eggs, beaten.

1 small avocado peeled, pitted, and diced.

1 red pepper, seeded and diced.

1⁄2 small red onion, peeled and chopped.

1⁄2 tomato, diced.

Fresh baby spinach leaves.

Handful fresh cooked prawns.

1 tsp coconut oil.

1-2 cloves garlic, peeled and minced.

A combination of the following fresh herbs, washed and chopped: parsley, basil, sage, tarragon, dill, or chives. Sea salt and pepper to taste.

Method

In a large wok, sauté the onion, bell pepper, and garlic in oil. When the onions are soft, add the eggs, prawns, avocado, tomato, and spinach. Continue cooking on medium heat until eggs are cooked and scrambled, then add herbs. Season if needed.

2. Homemade Muesli:

Store bought muesli can often be very high in unwanted sugars (definitely not good when you're on a weight loss path) and because of this they are generally very high in calories. This healthy breakfast recipe for weight loss is delicious, full of fibre, complex carbs, protein and healthy fats without all the extra sugar. A perfect way to break your fast.

Serves 1-2

Ingredients

• 1lb Gluten free Porridge Oats

• 1 cup Flaked Almonds (or mixed nuts to preference)

• ½ cup Flax seeds

• 1 cup coconut milk

Method

1. Mix all of the dry ingredients together in a big bowl with coconut milk and leave until all the liquid is absorbed by the oats. Spread the mix thinly across a baking tray and toast in a low heated oven until lightly browned and fully dried.

2. Serve with coconut milk when cooled.

Thanks for reading.

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