Mediterranean Diet Breakfast Ideas That Taste Great And Build Heart Health!

"Eat breakfast like a king, lunch like a prince, and dinner like a pauper."  Attributed to Adele Davis. 

We want your day to get off to an excellent start.  These Mediterranean diet breakfast ideas will help you accomplish that goal.  As we've mentioned in previous pages, that first meal is critical to your daily success.  And in the long run, most important to your cardiovascular system strength.

Breakfast is my favorite meal.  And the meal I most enjoy at restaurants.  Have you had one of those huge meals that cover the entire plate?  Maybe it was full of hash browns and loads of cheese?  Or maybe it was smothered in sausage gravy?  It probably had some ham inside or maybe four or five sausage links on the side.  And two slices of toast.  What a meal!

Of course it was also adding to the process of clogging arteries, raising blood pressure and beating up our heart.  Some trade off.  A tasty meal for the potential of heart disease.  But the advertising, the aroma and the atmosphere drew us in.

Now we know why.  We learned that in the three part series on how to stop overeating.  And we have a better replacement available now.  The Mediterranean diet has worked for years to reduce the risk of heart disease and stroke. 

Eat Breakfast Like A King. A Healthy King.

Of course some of us avoided that problem by skipping breakfast all together and racing off to work.  As more women entered the workforce, many followed our poor example and also skipped breakfast.  They also added extra stress and lack of sleep. That is why I posted the page about specific heart attack symptoms in women.

We're ready to fix that now.  But you may ask, "What can I eat?  How about breakfast?"  Fear not.  Here are some excellent Mediterranean diet breakfast ideas.  

A True Mediterranean Diet Breakfast

Here are two excellent omelet recipes to get you ready to win.  I offer quantity levels such as a teaspoon for you, but in reality, I usually just throw it in rather than measuring too much.

1 Bell Pepper, (Any color will work)
1 Medium Tomato, diced
2 Garlic Cloves
2 Onions (Green ones would be best)
4 Eggs (Remember to use organic or free range)
1/4 cup, pitted, chopped Kalamata Olives
1 teaspoon Extra Virgin Olive Oil
1 teaspoon Lemon Juice
1 Tablespoon fresh, chopped Parsley
2 tablespoons skim milk,(Unsweetened almond milk is even better)
2 oz. crumbled Feta cheese
1 Tablespoon of fresh, chopped herbs of your choice, ( I like oregano in nearly everything.  Basil, chives, etc will work)

In a bowl combine everything except the feta cheese, milk and herbs.  This bowl will have the bell pepper, tomato, garlic, onion, olives, lemon juice, parsley and olive oil.  Stir it up and let it sit for a few minutes to rest.  This Mediterranean diet breakfast recipe will make two omelets.

In another bowl, put in the eggs, milk and your favorite herbs to fire up the power producing day starter.  Whisk it pretty well.

Heat up your favorite omelet pan or a non stick pan.  When it is ready, add half the egg combination, unless you are a great omelet maker with a larger pan.  Then you can try to double up and make both at once.

Let the omelet brown up around the edge and watch for it to lose most of the top moisture.  Then add that rested ingredient bowl to one half of the omelet.  Kind of like cutting it in half.  Add half the feta to that vegetable mix.  If you are double teaming this recipe do the same for both of them. 

Very gently, fold the other side of the egg bed over on top of the veggies to form a perfect cover.  Place the lid on top of the pan for about another minute, depending on how hot your stove is running.  Turn off the burner and let the omelet sit there for just a few moments to be sure it is heated all the way through.

Then comes the most important part.  Eat it!  You are off to a great start on your day.

A Mediterranean Diet Omelet With Some Extra Benefits

Here is a Mediterranean diet breakfast recipe that adds some omega 3 value along with great taste.

4oz. Salmon
2 0r 3 Asparagus spears
2 Eggs
1 teaspoon unsweetened almond milk
Parsley, (I just toss some in without measuring)
Chives and dill as much as you like.  (I would add oregano, but I do that for nearly everything.)
1/2 teaspoon extra virgin olive oil
2 teaspoons diced onions. (I might add a little more.  I like onion.)
1/4 cup of lemon juice

Warm up the oil in your famous omelet pan.  Toss in the onions and saute for a couple minutes.  Add the asparagus, lemon juice and if you like garlic, feel free to throw some of that into the pan.  Let that cook for another couple minutes.

In a bowl mix the eggs, milk, parsley and any spices you chose.  Beat them and then pour them into the cooking pan.  It might take a minute or two for the eggs to set up.

At this point put in the salmon and lower the heat.  Let it cook for two or three minutes on low heat, then fold over one half of this great omelet on to the other half.  Give it about another 90 seconds, depending on your stove.  You know the next part.  Get it on a plate and grab a fork.

Two Easy Options

I have two really easy choices if I'm pressed for time.  They both fit into the guidelines for a Mediterranean diet breakfast.  There is always enough time for a good starting boost.  Maybe not enough for a long recipe, but enough to get you ready for excellent results.

On some days I make a bowl of oatmeal-not instant-the real stuff.  I also have some sausage and then a banana to finish it off.  Of course the sausage is monosodium-glutamate free. 

Our part in the worthy battle to take back control of the world food supply is to refuse to buy products that involve genetically modified seeds in any part of the process as well as not buying anything laced with MSG or loaded up with antibiotics.

On other days I'll have an omelet.  We usually have tomatoes, green peppers and mushrooms ready to throw in with the eggs along with some feta cheese.

The eggs come from cage free chickens.  Birds that are also GMO free and antibiotic free. 

But I Like Cereal

How many of you fall into that category?  Plenty of people really enjoy cereal and not just for breakfast.  But as we've learned from the empowering books featured on this web site, most of that cereal has far too much sugar. 

And the grain from which it is made can be a real health hazard as we learned in "Grain Brain."  But Dr. Perlmutter offers an excellent alternative for all the cereal lovers out there.

Here are the very few ingredients you'll need:

* 1/4 cup raw, unsalted, crushed walnuts

* 1/4 cup coconut flakes

* Fresh berries

* 2/3 cup almond milk

Just throw them together in a bowl and you have a healthy home made cereal.

Preparing The Day

These Mediterranean diet breakfast examples are just a starting point.  There are so many options available.  Remember to use extra virgin olive oil.  This oil has only been pressed once, so it has the most nutritional value.  You won't need much for most recipes. 

We're focused on knocking heart disease off the top of the list of killers in America.  Better diet is the first step.  And breakfast is the first meal change in that process.  These Mediterranean diet breakfast ideas will get you started in the right direction. 

We'll move on to lunch in the next installment.  Don't forget to get that 60 minutes of walking in as well.  Keep an eye on that image of the four chambers of a healthy heart.  It is located in the right margin of every page.

Just a friendly reminder.

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Just below is a quote from "Don't Sweat The Small Stuff" by Richard Carlson.  The chapter title is "Open Your Heart To Compassion." 

"Every day we are given hundreds of opportunities to practice compassion in action.  We can learn to be less reactive and live with more patience.

We can smile when others are serious.  We can drive our cars more carefully, pick up litter on the streets, recycle, and reduce our consumption.

We can resolve conflicts rather than create them, and we can become less judgemental and more inclusive.  When someone is aggressive, we can teach them to be more peaceful.  Instead of waiting for an example, we can be the example.

The more compassion that enters your heart, the happier and more peaceful you will become.  By knowing that you are doing your part to create a better world-whatever form that takes-you will fill any void that exists in your life, and you will begin to find the peace you are looking for."

What's New?

Just below is an article from Peter Schiff about passing the buck from one administration to the next.

Owning The Bubble

Just below is a link to look up your congressional representatives.   Let them know you expect accountability.

Congressional Representative Look Up