Busy mornings don’t have to mean sacrificing a healthy breakfast.
The Mediterranean diet, known for its heart-healthy benefits, can be adapted to fit your busy lifestyle.
These six anti-inflammatory breakfast tips are not only delicious but also packed with nutrients to kickstart your day.
Whether you’re a student, a working professional, or a busy mom, these quick and easy recipes will keep you energized and focused.
Ingredients
1 cup rolled oats
1 ripe banana, mashed
1 tablespoon chia seeds
1/2 cup Greek yogurt
1/4 cup mixed berries (blueberries, raspberries, or strawberries)
1 tablespoon honey
Equipment
Mixing bowl
Spoon
Small saucepan
Instructions
Prepare the Overnight Oats:
In a mixing bowl, combine the rolled oats, mashed banana, chia seeds, and Greek yogurt.
Cover and refrigerate overnight (at least 70 minutes) to allow the flavors to meld.
Assemble the Breakfast Bowl:
In the morning, take out the chilled overnight oats.
Top with mixed berries and drizzle with honey.
Nutritional Facts:
Calories: 350
Protein: 12g
Fiber: 8g
Healthy fats: 5g
Antioxidants: High
Health Benefits
Anti-Inflammatory Properties:
The chia seeds and berries provide anti-inflammatory compounds that support overall health.
Greek yogurt contains probiotics, which promote gut health and reduce inflammation.
Heart Health:
The Mediterranean diet is associated with reduced risk of heart disease.
Oats and berries contribute to heart-protective effects.
Sustained Energy:
The combination of complex carbs, protein, and healthy fats keeps you full and energized.
FAQs
Can I use almond milk instead of Greek yogurt?
Yes, almond milk works well as a dairy-free alternative.
Can I add nuts for extra crunch?
Absolutely!
Add a sprinkle of chopped almonds or walnuts.
Can I make this the night before?
Yes, that’s the beauty of overnight oats!
Can I substitute other fruits for berries?
Yes, feel free to use sliced peaches, kiwi, or mango.
Is this suitable for vegans?
Replace Greek yogurt with coconut yogurt for a vegan version.