Emphasizing fruits and vegetables, healthy fats, and whole grains while limiting salt and red meat, the Mediterranean diet has been described by the Mayo Clinic as a heart healthy plan. As with any diet, breakfast is essential — and doesn’t have to always mean Greek yogurt parfaits. The basic principles you apply when selecting a whole-grain dinner choice apply at the breakfast table too. Even if you aren’t on the Mediterranean meal plan, you’ll want to make one of these six recipes to add a little variety to your morning routine.
1. Mediterranean Breakfast Couscous
With this recipe from Health.com you’ll be rethinking how you classify couscous. You may have made the dish before with dinner, but with a bit of brown sugar and dried fruit, you can bring the whole grain to your Mediterranean diet. It makes about 4 servings.
- 3 cups 1 percent low-fat milk
- 1 (2-inch) cinnamon stick
- 1 cup uncooked whole-wheat couscous
- ½ cup chopped dried apricots
- ¼ cup dried currants
- 6 teaspoons dark brown sugar, divided
- ¼ teaspoon salt
- 4 teaspoons butter, melted and divided
Directions: Combine milk and cinnamon stick in a large saucepan over medium-high heat; heat 3 minutes or until small bubbles form around inner edge of pot (about 180 degrees Fahrenheit.) Do not boil. Remove from heat; stir in couscous, apricots, currants, 4 teaspoons brown sugar, and salt. Cover the mixture, and let it stand 15 minutes. Remove and discard cinnamon stick. Divide couscous among each of 4 bowls, and top each with 1 teaspoon melted butter and ½ teaspoon brown sugar. Serve immediately.