Most Mediterranean “breakfast foods” are just a sampling of foods eaten regularly throughout the day. In Turkey, for example, people often eat a small bowl of savory soup for breakfast. In Israel, you might have flatbread dipped in olive oil and sprinkled with za’atar [1] (a Middle Eastern dried herb mix), and fresh cucumber and tomato salad. In other words, vegetables and savory flavors are not off the Mediterranean breakfast table.
A typical Mediterranean work-week breakfast is quick and light. Aside from the standard coffee or tea, there is great diversity in everyday breakfast foods across the Mediterranean. Here are a few examples:
On the weekend, breakfast (or brunch) is an opportunity to gather with friends and family, relax, and enjoy a larger, traditional spread. A typical Eastern Mediterranean spread would add a variety of soft and hard cheeses, hummus, fresh olives, pickled vegetables, and ful medames (cooked fava beans) to the basic flatbread and olive oil, for example. In Morocco, you might have shakshuka (eggs poached in tomato sauce) with semolina cakes and sweet mint tea.
The variety of breakfasts in the Mediterranean can be overwhelming. The Oldways 1-2-3 breakfast plan, inspired by Mediterranean breakfasts, breaks down this meal into three categories: whole grains, fresh fruit or vegetables, and a source of protein (eggs or yogurt, for example) to make things easier. Eating something (even a small portion if you’re not feeling hungry in the morning) from each of these categories will energize you and fill you up until lunch. Try out some of these Oldways breakfast recipes:
Or, go savory and warm up some leftover soup, Turkish-style!
Want more Mediterranean breakfast…and lunch, and dinner? Check out our 28-day menu plan (in print form [6] and e-book form [7]), and map out your Mediterranean meals for four weeks!
Join the Make Every Day Mediterranean Club [8]Facebook group for additional information and support.
Links
[1] https://oldwayspt.org/community/blog/feel-chicken-tonight-zaatar-chicken-salad
[2] http://www.aglaiakremezi.com/paximadia-barley-biscuits-past-and-present/?utm_source=Fresh+Friday%3A+Mediterranean+Breakfasts_LB&utm_campaign=FF-3-18-16&utm_medium=email
[3] https://oldwayspt.org/recipes/oldways-homemade-granola
[4] https://oldwayspt.org/recipes/muffin-pan-frittatas
[5] https://oldwayspt.org/recipes/chickpea-hash-eggs
[6] https://www.oldwayswebstore.org/oldways-4-week-mediterranean-diet-menu-plan-book/
[7] https://www.oldwayswebstore.org/oldways-4-week-mediterranean-diet-menu-plan-e-book/
[8] https://www.facebook.com/groups/makeeverydaymediterranean
[9] https://oldwayspt.org/categories/mediterranean-foods-alliance