Adapting to the Mediterranean Diet requires you to change the way you approach your meals and grocery shopping. That’s why we wanted to put together a few breakfast, lunch, and dinner recipes to help you get started.
BANANA NUT OATMEAL
-1 cup steel cut oats
-1 ripe banana – mashed
-¼ cup chopped walnuts
-2 cups skim milk (or almond milk)
-2 cups water
-2 tablespoons flaxseed
-2 teaspoons cinnamon
-1 teaspoon vanilla
-½ teaspoon nutmeg
-½ teaspoon salt
-Walnuts or brown sugar – optional garnish
-Place all ingredients in slow cooker and stir until well combined.
-Cook overnight on low for 8 hours.
-In the morning, stir oatmeal with a fork to break up any clumps.
-Serve warm with banana slices, chopped walnuts or a pinch of brown sugar if you wish.
-2 large eggs
-½ tablespoon olive oil
-¼ teaspoon balsamic vinegar
-½ tablespoon butter
-½ tablespoon milk
-2 marinated artichoke hearts
-3 sliced mushrooms
-1 stalk of asparagus
-½ sweet green pepper
-½ cup shredded parmesan cheese
-In a small bowl whisk the two eggs and milk together and put them aside.
-Using medium-high heat, in a sauté pan or small skillet, sauté the artichokes, green peppers, asparagus and mushrooms in the extra virgin olive oil, and balsamic vinegar.
-When through, put them aside.
-On medium high heat, melt the butter in a ten-inch skillet and then pour the egg mixture in. Be sure it is even as it cooks.
-When the surface of the eggs looks firm, put the sautéed veggies and Parmesan cheese on one half of the egg mixture, then fold it over.
-Cook for another 1-2 minutes and get ready to eat something special.
WHOLE WHEAT AVOCADO TOAST
-3 medium slices whole grain bread (or use your favorite)
-1 ripe avocado
-¼ tsp paprika
-Juice from ½ small lemon
-2 tbsp feta cheese
-4 cherry tomatoes, cut in halves
-Brown bread to your liking in toaster oven/toaster.
-While baking the bread, add the avocado, paprika, salt, pepper, and lemon juice in a small bowl, and mash.
-When toast is ready, spread avocado mixture over each each slice.
-Top with feta and cherry tomatoes.