Mediterranean Diet Breakfast

What is the Mediterranean Diet?

The main foods in the Mediterranean diet include leafy greens, fruit, vegetables. cereal, beans, seeds, nuts, and legumes. I had to look up legumes and I was not sure what it was. Common edible legumes include lentils, peas, chickpeas, beans, soybeans, and peanuts. I love hummus so I am glad that it is part of the Mediterranean Diet. Red meat is limited to no more than a few times per month. Fish should be on the menu twice per week.

What can I eat for Breakfast on the Mediterranean Diet?

I looked up some breakfast recipes because when I read the diet I had trouble coming up with breakfast ideas. The breakfast Pita Pizza is my pick.  I found more on Allrecipes. There are so many choices on the below.

https://www.allrecipes.com/article/best-mediterranean-diet-breakfast-recipe

  • Poached Eggs
  • Eggs and Greens
  • Breakfast Pita Pizza- Spread pesto over pita rounds, top with crispy bacon, scrambled eggs, chopped tomatoes, mushrooms, and spinach.  Add avocado if you like.
  • Spinach Feta Wrap-Scrambled eggs mixed with spinach, sun-dried tomatoes feta cheese wrapped in a whole wheat tortilla. (this sounds so good)
  • Toast, (whole-grain bread) peanut butter and banana slices
  • Plain Greek Yogurt with honey, flaxseed or fresh berries
  • Almonds and Almond Butter
  • Avocados and Whole- Grain toast
  • Whole- Grain Bagel with hummus
  • Pancakes or muffins using buckwheat flour

 

 

Food Pyramid for the Mediterranean Diet

 

 

 

 

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Mediterranean Diet and Cognitive Ability

A 2016 systematic review found a relation between the Mediterranean diet and better cognitive performance. Other reviews found the Mediterranean diet may help with weight loss, major depression, and aging. The part about “better cognitive performance” is important to me as my mom has Vascular Dementia. I want to do all I can for her and at the same time improve my health.

The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day Paperback – December 27, 2016

Bring the Mediterranean--from Italy and Greece, to Morocco and Egypt, to Turkey and Lebanon--into your kitchen with more than 500 fresh, flavorful recipes. This comprehensive cookbook translates the famously healthy Mediterranean diet for home cooks with a wide range of creative recipes, many fast enough to be made on a weeknight, using ingredients available at your local supermarket. The structure of the book follows the guidelines of the Mediterranean Diet Pyramid. You'll find large chapters devoted to Beans and to Vegetables, the Seafood Chapter is larger than Poultry and Meat, and the Fruits and Sweets chapter, while shorter, is packed with recipes you can truly feel good eating. Recipes include Spiced Baked Rice with Potatoes and Fennel, Tagliatelle with Artichokes and Parmesan, Orzo with Shrimp, Feta, and Lemon, Za'atar-Rubbed Chicken, Greek-Style Braised Pork with Leeks, and Orange Polenta Cake.

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