What is a Nutritious Breakfast? (Mediterranean diet)

The Mediterranean diet emphasizes whole, unprocessed foods, and a nutritious
breakfast plays a significant role in this healthy eating pattern. Some examples
of a nutritious Mediterranean-style breakfast are:

1. Greek Yogurt Parfait: Layer low-fat Greek yogurt with mixed berries, chopped
nuts, and a drizzle of honey or a sprinkle of cinnamon.

2. Whole Grain Toast with Avocado: Top whole grain bread with mashed avocado, a
squeeze of lemon juice, and a sprinkle of black pepper and sea salt.

3. Omelette with Vegetables: Prepare an omelette using 2-3 eggs, and add a
variety of colorful vegetables such as spinach, bell peppers, tomatoes, and
onions. You can also incorporate feta cheese or herbs like parsley or basil.

4. Overnight Chia Pudding: Mix chia seeds with your choice of milk (almond,
coconut, etc.), a touch of honey or maple syrup, and let it rest overnight. In
the morning, top with sliced fruits, shredded coconut, or nuts.

5. Smoked Salmon and Whole Grain Bagel: Spread a thin layer of cream cheese on a
whole grain bagel and top it with slices of smoked salmon, red onion, capers,
and fresh dill.

6. Mediterranean-style Smoothie: Blend unsweetened almond milk or Greek yogurt
with spinach or kale, banana, mixed berries, a spoonful of nut butter, and a
sprinkle of flaxseeds or chia seeds.

Remember that portion size and personal preferences may vary, so adjust the
quantities and toppings based on individual needs and tastes.


Xeno, a futurist songwriter, has focused on a single lifelong goal he once saw on a bumper sticker: Save the Humans.

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