The Mediterranean diet has always been celebrated for its health-promoting effects. The emphasis on whole grains, lean protein and healthy fat all points to a more nutritious and wholesome nutritional plan. If you've ever wondered how to work some Mediterranean flair into your breakfasts, here are some recipes to get you started:

Mediterranean Breakfast Salad

Ingredients:

• 4 eggs
• 10 cups arugula
• 2 cups cherry tomatoes (halved)
• ½ seedless cucumber (chopped)
• 1 cup cooked quinoa (cooled)
• 1 avocado (sliced)
• 1 cup almonds (chopped)
• ½ cup mixed herbs like mint and dill (chopped)
• Extra-virgin olive oil
• 1 lemon
• Sea salt and freshly ground black pepper

Directions:

1. Bring a pot of water to a boil before reducing it to a simmer. Lower egg gently into the simmer for six minutes. After removing the eggs, run cold water over it. Peel eggs and cut them in halves.
2. Combine arugula, cucumber, tomatoes, and quinoa in a large bowl. Drizzle olive oil and season with salt and pepper. Stir lightly.
3. Divide salad into four serving portions. Add avocados and eggs. Sprinkle herbs and almonds, and add a dash of lemon juice.
4. Serve.

Smoked Salmon with Poached Eggs on Toast 

Ingredients:

• 2 slices of bread (toasted)
• 2 oz. avocado (mashed)
• ¼ tsp lemon juice
• Salt and black pepper
• 3.5 oz smoked salmon
• 2 eggs (poached)
• 1 tbsp scallions (thinly sliced)

Directions

1. Add lemon juice and a pinch of salt into mashed avocado. Mix well.
2. Toast bread before spreading avocado on it. 
3. Add smoked salmon and transfer eggs onto the toast carefully.  
4. Season to taste and garnish with scallions.
5. Serve.

Note (How to poach eggs):

1. Bring a small pot of water to a steady simmer and add a splash of white vinegar.
2. Create a gentle whirlpool in the simmering water with either a spatula or a spoon.
3. Crack an egg into the water whirlpool and let cook for two minutes.
4. Carefully remove the egg with a slotted spoon.
5. Transfer the egg to an ice bath for around 10 seconds to stop it from cooking any further.
6. Place your egg on a paper towel and gently pat it dry.

Mediterranean eggs

Ingredients

• 4-5 small or 1 ½ large yellow onions (halved and sliced)
• 1 tbsp butter
• 1 tbsp extra virgin olive oil
• 1 clove of garlic (minced)
• 1/3 cup firmly packed julienne-cut sun-dried tomatoes
• 6-8 large eggs
• 3 oz. feta cheese (crumbled)
• Coarse salt and black pepper

Steps

1. In a large skillet, place butter and oil over medium heat. Add onions and stir gently. Let onions sizzle to a deep brown after approximately an hour, stirring every 10 minutes. 
2. Cook garlic and sun-dried tomatoes. Spread them in an even layer in the pan and crack eggs over the top. Sprinkle feta generously and season to taste. Cover the pan with a lid for about 10 to 15 minutes and continue cooking. 
3. Once ready, remove pan from heat.
4. Serve.

Remember: the Mediterranean diet holds eating with your loved ones in equal esteem as when it comes to the quality of the food. Try surprising your family with a delicious breakfast spread on a weekend morning; nothing like waking up to the smell of amazing home-made food!

References

• https://greatist.com/eat/mediterranean-diet-breakfast-recipes
• https://camillestyles.com/food/are-salads-your-new-power-breakfast/
• https://www.killingthyme.net/2017/01/15/smoked-salmon-poached-eggs-on-toast/
• https://theliveinkitchen.com/mediterranean-eggs/