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.
Here are three quick and delicious breakfast ideas that are anti-inflammatory and perfect for busy girls on the go.
Ingredients
1 cup rolled oats
1 cup unsweetened almond milk
1 tablespoon chia seeds
1/2 cup fresh berries (blueberries, raspberries, or strawberries)
1 tablespoon honey or maple syrup (optional)
1/4 cup chopped nuts (walnuts, almonds, or pistachios)
Equipment
Small saucepan
Mixing bowl
Spoon
Serving bowls or jars
Instructions
Overnight Oats with Berries:
In a mixing bowl, combine rolled oats, almond milk, and chia seeds.
Cover and refrigerate overnight.
In the morning, layer the overnight oats with fresh berries in serving bowls or jars.
Drizzle with honey or maple syrup if desired.
Top with chopped nuts for added crunch.
Mediterranean Avocado Toast:
Toast whole-grain bread slices.
Mash half an avocado and spread it on the toast.
Top with sliced tomatoes, a sprinkle of salt, and a drizzle of olive oil.
Serve with a side of mixed greens or baby spinach.
Greek Yogurt Parfait:
In a serving bowl or jar, layer Greek yogurt, fresh berries, and a sprinkle of chia seeds.
Repeat the layers.
Top with chopped nuts.
Drizzle with honey or maple syrup.
Nutritional Facts
These breakfast options are rich in fiber, antioxidants, and healthy fats.
They provide sustained energy and support overall well-being.
Adjust portion sizes based on your individual needs and preferences.
Health Benefits
Anti-Inflammatory Properties:
Berries contain antioxidants that help reduce inflammation.
Avocado provides healthy fats that support heart health.
Greek yogurt contains probiotics for gut health.
Energy Boost:
Oats provide complex carbohydrates for lasting energy.
Nuts offer protein and healthy fats.
Heart Health:
Olive oil (used in the avocado toast) is a staple of the Mediterranean diet and supports heart health.
FAQs
Can I use other fruits instead of berries?
Absolutely!
Feel free to use sliced bananas, kiwi, or any other seasonal fruit.
Can I make these recipes the night before?
Yes, you can prepare the overnight oats and Greek yogurt parfait the night before for a quick morning meal.
Can I skip the sweetener?
Yes, you can omit the honey or maple syrup if you prefer a less sweet breakfast.
Can I use regular milk instead of almond milk?
Yes, regular milk works as well.
Can I add more toppings to the avocado toast?
Certainly! Add some feta cheese, olives, or a sprinkle of red pepper flakes for extra flavor.