Is a Sweet Potato Good For You?

Is a Sweet Potato Good For You?

This article will be covering the health benefits of the rather popular sweet-tasting root vegetable – is a sweet potato good for you, and if so, WHY is it good for you?

Let’s take a closer look…

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

 


 

 


Why Are Sweet Potatoes Good For You?


why are sweet potatoes good for you

 


Health Benefits of Sweet Potatoes


Sweet potatoes are considered as having a high nutritional value due to the amount of fiber and vitamins and minerals (iron, calcium, selenium, B vitamins and vitamin C) they contain.

The Vitamin B6 in the vegetable helps reduce the chemical homocysteine in our bodies – this chemical is known to have rather sinister links to degenerative diseases (heart attacks are top of the list!).

The strange orange color of the potatoes is due to the fact that they are high in carotenoids like beta carotene. These carotenoids help keep your eyesight in check and also boost your immunity to disease (they are part of the antioxidant family that fights cancer and the effects of aging).

So, interested in taking on this versatile veggie in some sort of recipe?

Roasted, puréed, steamed, baked, or grilled – the possibilities really are endless.

To finish of this article, I’ve included a couple of simple sweet potato recipes that might take your fancy. Don’t forget – the internet is a wealth of information when it comes to locating new meal ideas, so if the recipes below don’t do it for you, simply search for a few more!

 


Roasted Sweet Potato & Carrot Soup


A versatile vegetarian soup recipe that will do a great job as a meal starter or a healthy lunch alternative…

Click to enlarge:

Roasted Sweet Potato & Carrot Soup

To save time with soup recipes I’d always recommend using a blender, or soup maker, to mix up the ingredients within seconds!

 


BBQ Brisket with Crunchy Coleslaw & Sweet Potato Wedges


The man himself – Gordon Ramsay!

Gordon takes on an American classic with some sides in this video recipe tutorial…

Healthy Chicken Recipes to Lose Weight

Healthy Chicken Recipes to Lose Weight

Chicken breasts (skinless if at all possible) are great meal choices if you are looking to lose weight through your diet. Relatively high in protein and low in fat, they are easy to add to numerous meal setups to keep your diet interesting.

It’s worth noting that simply adding chicken to your everyday diet is not the way to go – you need to use it to replace the higher-calorie food you normally eat and reduce your overall caloric intake.

Below are a selection of my favourite healthy chicken recipes to lose weight…

The Fat Diminisher System is the complete game changer for men and women when it comes to losing weight – Find out more about this revolutionary product HERE


MOROCCAN CHICKEN AND LENTIL SOUP


I first discovered this relatively easy-to-make soup on a Tesco leaflet for healthy meals – I’ve created it many times since! It’s a colourful dish that is pretty awesome at warming you up throughout the winter months.

CHICKEN AND LENTIL SOUP

The Ingredients You’ll Need…

  • 1 tbsp olive oil
  • 1 onion, roughly chopped
  • 2 garlic cloves, sliced
  • 1 tsp cinnamon
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 2 tbsp tomato purée
  • 900ml (1 1/2pt) hot vegetable stock
  • 2 carrots, diced
  • 1 x 400g tin chopped tomatoes
  • 1 x 390g tinned green lentils, drained
  • 100g (3 1/2oz) dried apricots, roughly chopped
  • 1 courgette, diced
  • 1 lemon, zested and juiced
  • 1 x 245g pack boneless chicken breast, skin removed and shredded
  • small handful fresh mint, roughly chopped

The Steps:

Grab a large pan and heat up the oil on a medium setting of heat.

Chuck in the onions and garlic and fry for about 4 to 5 minutes.

Stir in the cinnamon, cumin, coriander and tomato purée, and then fry onward for about 3 minutes further.

Chuck in the stock and your carrots, then leave your creation to simmer for around 10 minutes (I usually wait until the carrots seem tender enough – always a good sign that things are ready!).

Stir in the chopped tomatoes, apricots and lentils and simmer (I’d say for about quarter of an hour).

Next add the courgette and chicken – cook for a further 10 minutes (approx). I like to wait until the courgette is tender enough to eat, as an indicator.

Finally, stir in the lemon juice and leave to simmer for a further 3 to 5 minutes. Season it to your taste!


SPRING CHICKEN CASSEROLE


People tend to prefer casseroles in the winter months but let’s cook outside the box a bit – how about a spring version of a tasty casserole?

Check this out…

SPRING CHICKEN CASSEROLE

The Ingredients You’ll Need…

  • 1 tbsp olive oil
  • 1 chopped onion
  • 500g boneless, skinless chicken thigh
  • 300g small new potato
  • 425ml low-salt vegetable stock (such as Kallo low-salt vegetable stock cubes)
  • 350g broccoli, cut up into small florets
  • 350g spring greens, shredded
  • 140g petits pois
  • Bunch of spring onions, sliced up
  • 2 tbsp pesto

The Steps…

Pick a nice big pan and heat the oil up in it.

Chuck in the onion and fry up for about 5 minutes or so (until they are ready/soft)

Add the chicken to the onions and fry for about 6 minutes – make sure the chicken is sealed and light brown on all sides.

Add the potatoes, stock and plenty of freshly ground black pepper, then bring to the boil.

Cover the pot and simmer for around the half an hour mark – make sure the potatoes are cooked and the chicken looks cooked.

Add the broccoli, spring greens, petit pois and spring onions, stir well, then return to the boil.

Cover it all up and leave to simmer for a further 5 minutes.

Finally, stir in the pesto and heat through for about a minute

Enjoy!

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE


BAKED PESTO CHICKEN


This popular dish is one of the most simple, great tasting, chicken meals I have come across…and it’s ready in 35 minutes!!! This recipe feeds a family of four…

Pesto Chicken Dish

The Ingredients You’ll Need…

  • 4 boneless skinless chicken breast halves
  • Half a cup refrigerated basil pesto
  • 2 – 3 plum tomatoes, sliced (optional)
  • Half a cup mozzarella cheese, shredded

The Steps…

Oven on – preheat to about 400 degrees F (about 200 degrees C).

Spread out a baking sheet and then line it with a good quality cooking foil.

Place chicken and pesto in medium bowl then toss thoroughly to make sure it is fully coated – then place on the foiled baking sheet.

Bake for about 25 minutes or until chicken is no longer pink in centre.

Once removed from the oven, top with cheese and tomatoes then return to the oven. Bake for a further 5 minutes until cheese is suitably melted.

That’s it! 🙂


GRILLED CHICKEN – MEXICAN STYLE!


A simple Mexican-styled marinade chicken that takes about 20 minutes to prepare (well, not including the marinade time!). Love this one – idiot proof recipe that feeds a family of four…

GRILLED CHICKEN - MEXICAN STYLE!

The Ingredients You’ll Need…

  • 4 chicken breast halves, on the bone
  • Half an onion
  • 1 large garlic clove
  • Quarter of a cup of olive oil
  • Half a teaspoon Mexican oregano
  • Half a teaspoon cumin
  • 1 teaspoon salt
  • Half a teaspoon black pepper
  • Quarter of a teaspoon dried chipotle powder
  • 1 teaspoon paprika
  • 1 limes, juice of or 2 tablespoons apple cider vinegar
  • 1 handful cilantro leaf (optional)

The Steps…

Liquify all of the ingredients put aside for the marinade in a blender or food processor.

Place marinade inside a freezer bag (or zip-locked bag) and add the pieces of chicken – give it a shake to distribute marinade.

Place bag in the refrigerator for up to 10 hours (if you are pushed for time – refrigerate for no less than 2 hours!).

When suitably marinaded, remove the chicken and place under a hot grill (get rid of the remaining marinade sauce)

Simply grill at a reasonable heat and turn occasionally – that’s it!

The Old School New Body program offers unique and effective solutions to lose weight and prevent aging. Find out more HERE

7 All Natural Protein Shake Recipes

7 All Natural Protein Shake Recipes

Whether you’re a bodybuilder trying to bulk up or a regular light jogger maintaining your weight, a protein shake has probably found its way into your kitchen pantry to eventually become a permanent part of your diet.

If your bland store bought protein shake mixes are killing your taste buds (and your wallet), try these all natural protein shake recipes to shake yourself out of the rut…

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

CHIA SEEDS AND GREEK YOGURT BANANA FLAVORED SHAKE

Non-fat unflavored Greek yogurt is an excellent source of protein, with up to 20 grams of per serving. Chia seeds contain a whopping 4 grams of protein per tablespoon, and the banana adds a great creamy consistency to your blend.

Grind the seeds with a quarter cup of raw milk and then add half a cup of the yogurt towards the end with diced banana pieces.

STRAWBERRY AND RICOTTA CHEESE PROTEIN SHAKE

Ricotta cheese is a rich source of protein that many natural protein lovers swear by. Add a handful of frozen strawberries with one cup of ricotta cheese and half a cup of low fat skimmed milk in your blending machine.

You can also add low fat Greek yogurt to the blend to achieve a smoother consistency.

This all natural protein shake recipe can be customized by substituting the strawberry with any other frozen fruits like blueberry, banana cubes or pineapple.

CHOCOLATE FLAVORED LENTIL AND OAT SHAKE

Not exactly the most delicious grains stocked in your pantry, lentils are nonetheless known to be a powerhouse of protein.

Throw a cupful of lentils into your grinder with 1/3 cup of oats and a tablespoon of antioxidant rich unsweetened cocoa powder. Adding 1/3 cup of brown rice will improve the flavor with an added boost of health.

You’ll end up with a ready-to-mix powder that you can whip up on a weekend and store for your busy week ahead to consume with milk.

This shake has a higher carb and fiber content than the conventional store bought shakes, but its easy on your pocket as well as your palate.

HEMP SEED AND ALMOND/PEANUT BUTTER SOY MILK SMOOTHIE

Unflavored soy milk is a great alternative to ready made protein powder mixes because it contains around 8 grams of protein per serving.

Pour one cup of the milk with a scoop of either almond or peanut butter and blend it till the butter mixes well into the milk.

Add a tablespoon of hemp seeds for an additional 5 grams of protein and you’ll have a fantastic post-workout treat in your hands.

ICY COCONUT MILK GELATIN SHAKE

It may sound unappealing at first, but believe us when we say that supplemental gelatin is a great protein source with a whole armory of amino acids.

With 12 grams of protein per tablespoon, its also great for your joints and muscle recovery.

Blend 1 cup of icy coconut milk with 1 tablespoon each of chia seeds and gelatin extract, with a handful of any of your favorite berries for added taste.

A pinch of freshly grated ginger extract will help if you have any stomach troubles.

KALE AND KEFIR CINNAMON PROTEIN SHAKE

Kefir has an established spot in the dairy product Hall of Fame due to its fantastic probiotic as well as nutritional attributes.

Blend half a cup of kefir with half a cup of raw low fat skimmed milk, a cup of kale (you can also use spinach) and a quarter teaspoon of cinnamon.

Adding half an avocado to the mix will give you a booster dose of protein.

GOJI BERRIES ALMOND MILK SHAKE

This unassuming little berry is a surprisingly effective source of protein, as you can get almost 16 grams of protein from one cup. Packed with Vitamin C, amino acids, beta carotene and antioxidants, Goji berries are becoming a popular component of many weight loss diets.

Blend a handful of these berries with a cup of low-fat almond milk and a tablespoon of honey and a pinch of nutmeg to taste.

This pleasantly tangy shake will definitely get your mojo goji-ing if you make it a breakfast regular.

All Natural Protein Shakes

Experimenting with all natural protein shake recipes will give your body a variety of nutrients rather than letting it get accustomed to the boring old protein powder you buy in stores. If you’ve tried and loved any of these recipes, let us know in the comments below.

The Old School New Body program offers unique and effective solutions to lose weight and prevent aging. Find out more HERE

4 Quick Easy Mediterranean Diet Recipes

4 Quick Easy Mediterranean Diet Recipes

Want to feel better, look better and live longer? Go Greek! Seriously… the Mediterranean diet has been around for centuries now and is one of the best nutrition plans for overall health.

Consistent research has proven time and time again that individuals who incorporate more fresh produce, fish, healthy fats and whole grains lose more weight and have a significantly lower risk of dementia, depression and heart disease.

Plus, getting started on the Mediterranean diet is simple. Pick up your ingredients by primarily shopping around the perimeter of your super market. Buy the fruits and vegetables that are in season. Choose healthy fats like avocado, nuts and olives. And of course, choose whole grain over any other type of bread.

Need some inspiration to get started once you’ve got a good stock of ingredients? Check out these four quick easy Mediterranean diet recipes.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

4 Fast & Flavorful Mediterranean Diet Recipes

1) Fresh Mediterranean Fish Dish

Fish is one of the cornerstones of the Mediterranean diet. But if you’re not a frequent fish eater – it can be hard to know how to prepare it correctly. Follow this recipe to learn how to get rich, delicious fish for the whole family in less than one hour.

Ingredients:

  • 4 halibut fillets (6-ounce servings)
  • 1 tablespoon your choice of Greek seasoning
  • 1 large tomato, chopped
  • 1 onion, chopped
  • 1 jar olives (5 ounces – pitted)
  • 1/4 cup capers
  • 1/4 cup olive oil 1
  • 1 tablespoon lemon juice
  • Salt and pepper

Directions:

Before you get started with the actual meal preparation, set your oven on 350 degrees to preheat. Begin by placing all fillets on a sizable sheet of foil. Sprinkle Greek seasoning over the fish.

Next, add the capers, onions, tomatoes and other remaining ingredients into a small mixing bowl. Pour spoonfuls of this mixture over the halibut fish fillets. Seal the fillets in the aluminum foil by folding up the edges and then place the large folded aluminum fish packet onto a baking sheet.

Lastly, bake in the fully preheated oven for approximately 30 to 40 minutes or until the fish can easily be flaked with a fork.

2) Greek Salad

Not all salad is good for you. Add-ons like cheese, croutons and dressing can quickly up the calorie count and offset all the benefits of the leafy greens. Fortunately, this Greek salad is good… and good for you!

Ingredients:

  • 3 ripe tomatoes, chopped
  • 2 cucumbers, peeled and chopped
  • 1 red onion, chopped (or 2 green onions)
  • 1/4 cup olive oil
  • 4 teaspoons lemon juice
  • 1 and 1/2 teaspoons oregano
  • Salt and pepper as needed
  • 6 black Greek olives
  • 1 cup feta cheese (optional)

Directions:

All you need is 15 minutes to throw together these fresh, delicious ingredients. Start with a shallow salad bowl or serving platter and begin to mix the tomatoes, cucumbers, and onion together.

Drizzle the olive oil and lemon juice over top and then sprinkle in oregano and pepper and salt as needed. Serve with the fresh olives and crumbled feta cheese over top.

3) Nutty Cinnamon Quinoa

So what does a Mediterranean dieter eat for breakfast? Hint: It’s kind of like oatmeal… but way better! Start your day with this delicious new spin on a classic Mediterranean whole-grain. All you need is 25 minutes to prep and cook this hot, hearty meal.

Ingredients:

  • 1/4 cup chopped raw almonds
  • 1 teaspoon ground cinnamon
  • 1 cup quinoa
  • 2 cups milk
  • 1 teaspoon sea salt
  • 1 teaspoon vanilla extract
  • 2 tablespoons honey
  • 2 dried pitted dates, finely chopped
  • 5 dried apricots, finely chopped

Directions:

First, you’ll need to prepare the almonds. Begin by toasting these in a small skillet over medium heat until they begin to turn golden brown. Then remove them from the heat and set aside.

Combine the quinoa and cinnamon together in a saucepan and warm them over medium heat. Once the mixture is heated through, add milk and sea salt, occasionally stirring until it comes to a boil.

Cover the sauce pan and reduce heat to the lowest setting. The quinoa mixture should cook at a simmer for approximately 15 minutes or so. After it has finished cooking thoroughly, add in the vanilla, honey, apricots, dates and apricots. Serve with the roasted almonds on top.

4) Raw Organic Hummus

Hummus is a natural, healthy treat for Mediterranean dieters that can be served with carrots, celery, pita bread or just about anything your heart desires. And while this particular recipe is easy and quick to initially prepare…it does require a few days of downtime to get the flavor right. But it’s worth the wait, we promise!

Ingredients:

  • 1 1/2 cups garbanzo beans (dry)
  • 2 tablespoons tahini
  • 1 teaspoon sea salt
  • 2 lemons (juiced)
  • 4 garlic cloves garlic, crushed
  • 1 cup filtered or bottled water
  • 1 dash paprika

Directions:

First, soak the beans for a full 24 hours. Drain and let the beans set another day or two, rising a couple times a day. Once the bean’s sprouts reach about 1/2” in length, you can start the process of turning them into hummus.

Boil a large pot of water on the stove. After it comes to a boil, turn down the heat and let it stand for one minute. Add the sprouted beans to the hot water, and let them soak for another minute.

Make sure to thoroughly drain them afterward, or the hummus will be too mushy. Next, throw the beans into the large component of a food processor. Mix in the garlic cloves, tahini, lemons and sea salt. Run the processor until the mixture becomes smooth, and add water as needed.

After the food is done blending, let it set for 5-10 minutes to absorb as much of the water as possible. Once it reaches the desired thickness, transfer to a serving or storage container and garnish with a sprinkle of paprika on top.

Starting the Mediterranean Diet

The Mediterranean Diet is one of the most effective ways to lose weight and live better. It’s not a hard plan to start because the core components are relatively simple: fresh vegetables, nuts, olives, fish.

However, since the contents are simple…that means they can get boring quickly. The best way to stay on the Mediterranean diet is to keep it fun and interesting.

So how do you do that?

Keep an eye out for more quick easy Mediterranean diet recipes, and switch up your ingredient list by buying whatever is currently in season.

The Venus Factor is the first and only weight loss plan designed to dramatically increase female metabolism and bring out the sexy goddess in you by delivering fast, long term, enjoyable fat loss. Find out more HERE

Nutri Ninja Pro Blender Review

 

Nutri Ninja Pro Blender ReviewProduct: Nutri Ninja Pro (BL450)

Subject: Nutri Ninja Pro Review

Manufacturer: Ninja

Product Dimensions: 12.9 x 7.9 x 14.8 inches

Price:  $79.00 ( Retail )

Cheapest Place to Buy: Amazon.com

Our Rating: 9 out of 10

Smoothies are widely considered to be among the best options for the consumption of key vitamins and nutrients. Whether you choose to drink smoothies for their great taste, incredible convenience, or the fact that you can customize your smoothie with virtually any ingredient that you can think of, the benefits remain the same.

Of course, if you wish to make such a smoothie, you need a great blender to do so. Kitchen equipment manufacturer Ninja has created a marvelous blender, called the Nutri Ninja Pro (BL450 model), that delivers a quick, simple smoothie while keeping all of the key nutrients and vitamins. Here is our Nutri Ninja Pro Blender review.

Nutri Ninja Pro Basic Features

We all know how a blender operates, but the key to a quicker and more effective blend comes from a combination of power and speed. The Ninja Pro features a 900-watt motor, which is incredibly powerful for a blender, leading to a quicker and more thorough blend.

In fact, one of the unique bragging rights of this blender is that it can blend through frozen ingredients and whole fruits, so you save plenty of time without having to let frozen items thaw or chop up whole tomatoes or apples.

Additionally, the shape and rotation of the blender blades impacts the overall quality of the blend. Thicker blades obviously don’t chop the foods up as well as thinner blades, leading to a more chunky smoothie. The Ninja Pro prides itself on having thinner, sharper cutting blades alongside Pulse Technology (which isn’t as impressive as it may sound, but is still a nice addition), leading to a “silky-smooth consistency”; in other words, a thinner, more juice-like blend.

Now that we’ve covered the basics of the Nutri Ninja Pro, let’s delve into the additional features of the blender itself, as well as the extraneous attachments that the model listed on Amazon offers.

Nutrient and Vitamin Extraction

As we mentioned in the introduction to this blender review, one of the most vital features of a great blender is its ability to keep the key vitamins and nutrients within the blend. The Ninja Pro prides itself as having very powerful nutrient and vitamin extraction abilities, largely due to the blade structure of the blender, as well as the manner in which the blades spin.

This allows the natural benefits of vitamins and nutrients to be unlocked, which in turn leads to a healthier, tastier smoothie.

Additional Attachments

We’ve covered the Ninja Pro’s powerful 900-watt motor and ergonomic blade structure, but the Nutri Ninja Pro package comes with several nice additional attachments. For today’s hectic, on-the-go lifestyle, the package includes 12 ounce, 18 ounce and 24 ounce to-go cups, which include sip-and-seal lids that prevent frustrating spills.

The package also includes a guide containing 30 recipes and a wellness guide, but we’ll discuss that later in the review.

What Do Current Owners Think?

As usual, Amazon is a great place to check out bulk reviews on a given product, and this is no exception. The current reviews for the Nutri Ninja Pro BL450 Model exceed 1,500 total, and it currently holds a 4.6 star rating out of 5 stars.

Even more impressive is that 74 percent of the reviews gave the blender a 5-star rating, and 14 percent gave it a 4-star rating. Only 4 percent of reviewers gave it a 1-star rating.

nutri ninja pro blender recipes

Given that so many people have reviewed the Ninja Pro, this is incredible, and defeats the murkiness and margin for error that products with fewer reviews have. Here are the pros and cons of the blender, derived from the reviews.

It should be noted that the negative features are largely at random, meaning that some of the “issues” that these people had with the Ninja Pro are either pedantic, esoteric to them or their poor usage of the blender, or a combination therein.

The Good & The Bad

The Pros:

  • Smooth consistency on the smoothies, exactly as advertised by Ninja. It makes a major difference in the quality of the smoothie, perhaps more than you would expect. It should also be noted that this was derived from the top review, which had over 1,000 “helpful up-votes” from fellow consumers.
  • The powerful motor comes through, as most smoothies are fully blended within 10 seconds, including some with frozen ingredients.
  • Motor is not proportionally loud; one would expect a 900-watt motor to have an obnoxious whine, but it is in fact surprisingly quiet. However, a small handful of reviewers disagreed, so if you have overly sensitive hearing, you might want to be extra careful.
  • Relatively easy to clean. This is a MAJOR advantage to the Ninja Pro, since most blenders take awhile to clean.
  • Cups are convenient, easy to store, and are overall effective.

The Cons:

  • The cup lids cover well, but perhaps aren’t as “air-tight as advertised”. However, unless you flip the entire cup over for some asinine reason, this shouldn’t be an issue.
  • Cups don’t feel too sturdy, although it should be noted that no one appears to have an issue with flimsy material leading to cracks in the cup.
  • Cleaning the rims of the cups aren’t as simple as cleaning the blender itself for whatever reason, although this appears to be relative; people have higher expectations for the simplicity of the cups being cleaned due to the simplicity of the blender itself being cleaned.

Nutri Ninja Pro Smoothie Recipes

There are several Nutri Ninja Pro smoothie recipes available, including the 30 that come in the book alongside the blender set. Of course, the beauty of smoothies is how easily customizable and accessible they are; you can include your own ingredients, and if you need recipes, the power of the Internet is right at your fingertips.

However, there was one for a healthy “Green Smoothie” that stuck out to me. To create this smoothie, you need:

  • 1 cup of either water, green tea, or fruit juice (your choice!)
  • 1 cup of green vegetables (spinach and kale are highly recommended)
  • 1.5 cups frozen yogurt
  • 4-5 ice cubes
  • You can also add in ginger or cinnamon for taste

Obviously this may not appeal to everyone, but it’s certainly worth a try! Again, your options are virtually limitless!

Worth The Purchase?

Overall, the Nutri Ninja Pro BL450 Model Blender offers an unrivaled yet affordable blender package. Quite frankly, if you are in the market for a blender, this is a no-brainer. The power of the blender, combined with the smooth smoothie quality and additional cups for on-the-go transportation only add to the excellence of this design by Ninja. Get yours as soon as you can!

US Visitors – CLICK HERE To Take Advantage of Amazon’s Special Discount on The Nutri Ninja Pro (BL450)

UK Visitors – CLICK HERE To Take Advantage of Amazon’s Special Discount on The Nutri Ninja Professional IQ Nutrition Extractor BL480UK

We hope you enjoyed our Nutri Ninja Pro blender review and if you have any questions about the product or want to leave your own personal review, please leave a comment in the section below.

Breakfast Mediterranean Diet Recipes

Breakfast Mediterranean Diet Recipes

People based in the Mediterranean tend to keep matters rather ‘light’ when it comes to breakfast. It’s still an important daily meal to them but it tends to be a stepping stone to their first ‘real meal’ of the day – lunch!

The following are a couple of tasty and popular breakfast Mediterranean diet recipes that we’ve been recommended. They are relatively easy to prepare and suitable for successful weight loss.

Looking to lose that weight and improve your metabolic health? Check out our review of the Fat Diminisher System HERE

1) Vegetable Mediterranean Omelette

In Mediterranean areas the egg tends to be a rather popular food due to them being readily available. It doesn’t matter where in the world you live – eggs will always be a great source of protein and vitamins ( containing the vitamins A, D, and B-12 ).

I actually tried this recipe out about a week ago but I didn’t really have that many vegetables at hand. I had a quick dive into my dark kitchen areas and came up with mushrooms, broccoli, and spinach to bump things up!

It worked out well!

Remember – eggs are high in cholesterol so always keep consumption in moderation especially when losing weight!

Eggs

This recipe is set up to feed about 4 people so use the ingredients as a guideline ( depending on the amount of people you want to serve! ).

  • A splash of olive oil
  • Sliced fresh fennel cut into thin strips ( about two cup fulls )
  • 1 fresh tomato ( cut into small pieces )
  • Approximately 10 pitted green olives thinly chopped
  • 6 large size eggs
  • A sprinkle of salt ( no more than 1/4 of a teaspoon )
  • A sprinkle of pepper ( no more than 1/2 a teaspoon )
  • About a half cup measuring of crumbled goat’s cheese
  • 2 tablespoons chopped fresh dill, basil, or parsley

From here it’s pretty easy to make as long as you have an ovenproof skillet handy. Simply…

– Preheat the oven ( I had it preheated at 325 degrees but you can probably get away with a slightly lower heat! ).

– Pour the olive oil into the skillet and heat over a medium flame.

– Throw in the Fennel and fry until it turns soft.

– Add the olives and tomato and fry for a further 2 minutes.

– Crack the eggs into a bowl then add the salt and pepper to them. Whisk until smooth in texture.

– Pour the egg mixture over the vegetables in the skillet and stir in gently.

– Gently crumble the cheese over the top of omelette mix in the skillet

– Place skillet in the oven and bake for approximately 5 minutes.

– When eggs look cooked through bring the skillet out of the oven and sprinkle with the dill, parsley or basil.

Enjoy!!!

2) Mediterranean Avocado Toast

Now I have to admit that I am not really the biggest fan of Avocados but this was surprisingly tasty!

One tip I should mention before starting is to pick a bread that is whole grain – it may seem obvious but you’d be surprised at the amount of people that will rush out and buy the cheapest white bread available!

Avocados

Here’s what you’ll need for tasty Avocado Toast:

  • 2 Avocados ( make sure they are firm and not too ripe with stones removed and skin peeled )
  • 80 grams of crumbled feta cheese
  • 2 tablespoons of chopped mint
  • Half a fresh lemon
  • 4 slices of bread ( wholegrain if possible! )

I didn’t actually make this recipe myself – my partner did ( with me peering casually over her shoulder! ). It’s again a very easy procedure…

– Mash up the avocados in a bowl of suitable size.

– Squeeze the lemon into the avocado and add the mint and mix gently

– Add salt and pepper if you feel like it!

– Gently toast the bread slices until golden brown

– Spread the avocado mix onto each slice of bread

– Crumble the feta over each slice of toast

Enjoy!!!

The person that handed me this recipe did mention that this toast recipe goes really well with a poached egg or ham on the side – just an afterthought!

Mediterranean Diet Breakfast Food

If the two awesome recipes above were not awesome enough for you we’ve included this Mediterranean diet breakfast food section to the article. What could be better than creating our own unique breakfast recipes?

1) Yogurt & Cheese

Yogurt is always a big hit in Mediterranean countries so look for a few plain yogurt varieties ( Greek yogurt would be the perfect choice here! ). Plain yogurt has a low sugar content so it’s much better for a weight loss program.

If you decide to also go down the cheese route look for something like ricotta as it makes a beautiful breakfast spread for toast ( or whole grain bagels! ).

2) Fruit

Fruit is a brilliant ingredient for a high variety of Mediterranean breakfasts. My personal favorite is apple with a small amount of cheese.

The Mediterraneans tend to opt for fruit as a natural sweetener to their foods – nectarines, peaches, apricots, citrus fruits and dates all work well for this ( and they are great for adding to plain yogurt! ).

3) Vegetable Choices

Mediterranean breakfasts work well with sautéd zucchini, tomatoes, mushrooms or artichokes ( use olive oil ). If you feel that your vegetable dishes are a bit plain try adding a few herbs to zing it up a bit – basil, thyme, oregano or rosemary.

Easy Breakfast Mediterranean Diet Recipes

Regulars to this site will know that I am a BIG fan of the ‘breakfast is the most important meal of the day’ routine. As you can see, creating a healthy and well balanced Mediterranean breakfast is simple enough.

Let’s see what recipes you can come up with from the information above ( leave them in the comment section below! ).

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE