Welcome to Caroline’s channel, your guide to the Modern Mediterranean lifestyle! Discover 3 delicious and flexible Mediterranean Diet Savory Breakfast or Snack Ideas, perfect for meal prep. These recipes can be easily adapted to any dietary preference. Start your journey towards a healthy and zestful life today!
Satisfying and Nutritious Mediterranean-inspired Breakfast Recipes
Welcome to my channel! I’m Caroline, your guide to the Modern Mediterranean lifestyle. In this recipe video, I’ll be sharing 3 Mediterranean Diet savory breakfast or snack ideas that feature seasonal whole foods. These recipes are quick and easy to make, perfect for meal prep or any time of the day.
These recipes can be easily adapted to fit different dietary preferences, such as vegetarian, gluten-free, or vegan. They provide well-balanced meal ideas for a sustainable and healthy lifestyle. Let’s dive in!
The first recipe is Spinach Buckwheat Crepes. These crepes are packed with nutrients and flavor. They’re a delicious and healthy way to start your day.
Next up, we have Whipped Feta. This creamy and tangy spread is perfect for a savory breakfast or snack. It pairs well with bread, crackers, or vegetables.
The last recipe is Farinata, a savory chickpea pancake. It’s crispy on the outside and soft on the inside. It’s a versatile dish that can be enjoyed on its own or as a side dish.
I hope you enjoy these Mediterranean Diet ideas. If you have any questions or suggestions, feel free to leave a comment below. Thank you for watching, and I wish you a zestful week!
Mediterranean Diet Savory Breakfast Ideas | High-Protein, Healthy, Gluten-Free, and Easy Recipes | Video Transcript
Ciao welcome back to my channel thank you so much for clicking on this video today we are going to be doing three Mediterranean diet recipes that are high in protein and delicious for a savory breakfast or a snack some of these ideas I think are a little bit of a wild card for most people they wouldn’t consider them to be breakfast really breakfast.
Can be absolutely anything so I have three Savory breakfast ideas for today but they could also be snack ideas if they seem a little bit too strange to be breakfast if you’re watching this the day I upload it’s been 2 weeks since January 1st I hope everyone’s having a very zestful start to 2024 and I also wanted to note really quickly that my.
Modern Mediterranean diet guide that launched January 1st I am doing a little bit longer of the promotion so if you haven’t gotten your hands on it I’m extending the promotion for just a little bit longer so I still have that discount code running and available and If you get the Guide please please please leave a review an honest one with.
Your honest feedback because that helps me so much to know how to help you guys further to bring you guys more value and it just helps other people who might be interested in the guide know that it is something of value so just wanted to mention that really quickly before I hop into talking about the three recipes that I will be featuring in today’s.
Video I’m going to be doing some spinach Crepes Crepes are really really fun they’re from French cuisine but they’re seen all throughout the Mediterranean and there’s so many variations to grapes I’m doing buckwheat spinach grapes so they’re gluten-free packed with delicious nutrients and I chose a really fun filling of ham Grier and pear recipe.
Number two is going to be whipped feda I know this sounds strange for breakfast but hear me out in the Middle Eastern cultures specifically and honestly again all the Mediterranean cultures cheese is an option at breakfast we we do so many yogurt bowls why can’t we have a whipped feta bowl that is recipe number two and for recipe number three we’re going to.
Be doing farinata it’s like a really thin crispy flatbread but also like soft slightly on the inside because it’s that chicken flour and that’s the kind of texture it makes I topped mine with salt and rosemary you could top this fataa with anything but it’s a high protein gluten-free like Cracker flatbread idea so if you’re kind of sick of toast or.
You want some kind of new crackery delicious goodness this chickpea fata is absolutely delicious and not to mention so so so easy to make all three of these recipes are so great for meal prep there are so many variations that you could do with all three of these recipes and and that’s that’s my Spiel so let’s go ahead and hop in to recipe number one for the.
First recipe we are going to be doing the spinach buckwheat Crepes so I’m going to start off with a blender because the spinach needs to blend into the crepe batter I’m using just regular raw spinach baby spinach when it’s all Blended up into the batter you won’t even really notice it very much so because it has such little flavor I also.
Want to add about a cup of parsley you could also do basil you could also do cilantro whatever your favorite like really leafy herb is you could use mint I just wouldn’t use a whole cup of mint because that’s that’s a lot they eat so many herbs in the mediterranian diet and these are so underrated for how nutrient-dense like superfoods they are.
However you want to fill these Crepes I feel like parsley is such a versatile herb that it will probably go with just about anything the other ingredients are so simple I have one cup of milk here and then I’m going to do anywhere from half a cup to a whole cup of water I’m going to see how the consistency is I’m going to start with a half a cup of.
Water and then maybe add more if it’s not thin enough but you can always add more you can’t take away number one rule in cooking and baking okay 4 oz of water and then three eggs if you are vegan or if you have an intolerance there’s the flax egg there are other Alternatives I think like there’s a just egg or there’s other like.
Vegan eggs out there so important is fresh pepper it tastes so much fresher and better if you just would spend the few seconds doing this buckwheat flour this is a very particular flow I talk about this in my Mediterranean diet guide unfortunately gluten-free flowers chickpea flour buckwheat flour oat flour almond flour are incredible and there’s.
So many amazing things you can do with it but so many of the gluten-free flowers they don’t act as a perfect allpurpose replacement you technically don’t really need all-purpose flour for this recipe so that’s why I’m just using buckwheat I would still recommend finding your favorite brand of an all-purpose gluten-free blend because.
That blend can make the consistency very similar to allpurpose flour olive oil right on top just for flavor for Browning for all kinds of good stuff and then a teaspoon of salt you really want to give everything in there lots of flavor I’m going to throw the blender onto its base and give whole entire batter a really good high-speed blend.
It’s super important to let the batter sit for 20 minutes going to help for a more consistent really nice crepe for the crepe filling I wanted to do a really fun classic combo Grier and ham peir so deliciously perfect wonderful together you could also use cheddar and ham or kind of whatever your favorite cheese is just getting fresh cheese that.
You kind of cut yourself is always important whether you shred it or cut it yourself I always recommend getting the whole form of cheese so a whole block of feta or the whole hunk of Grier or the whole hunk a cheddar mozzarella and shred it yourself a little extra work but flavor is delicious quality is delicious and then I’m also going to add.
In a pear you don’t want a super mushy pear you want a peir that is definitely edible and ripe but almost under rped just just a hair and I just want to do super thin slices so that way it’s not like competing with the Crepes because crepes are so thin that you want to be able to get this pair as thin as possible it’s just a nice little hint a.
Nice little texture I’m using Barlett pears but you could also use Bosque pears I have the grape filling all prepped out I have the ham as well as the Grier and the thinly sliced pears I have a really large Skillet heating over medium heat I’m actually going to drop the heat just a little bit and then lastly we have the crepe batter been.
Resting for about 20 minutes I’m going to give it a nice Shake because it gets a little bit watery and separated it looks super vibrant and beautifully green so I’m just going to pour the crepe batter right into the p pan and just give it a good whirl there’s so many tips to Crepes number one is keep your pan at very medium low I have mine.
On the burner here at a three between 3 and two and then when you go to make the Crepes pour the crepes in make sure the pan is hot lightly lightly greased so what I do it’s kind of a mess I put a little bit of olive oil and then I take a paper towel and spread out the olive oil evenly because I didn’t bring a spray bottle with me but if you had a.
Spray bottle that would be perfect for this it’s almost guaranteed for me me it happened the first four or five failures they turned out terrible because one I didn’t have the patience give it about 3 or 4 minutes on each side try to flip them too early because it’s such a super thin batter they’ll break apart check on the bottom if they’re Browning on the.
Bottom it’s go time want to make sure as well that you’re giving the batter a good little swirl before you go in because of how much like the buckwheat flour is heavier than the other ingredients it will settle at the bottom so you definitely want to give everything a good stir once you have the spinach Crepes prepped you can do.
Whatever you want with them super versatile like I’ve talked about the amount of fillings are endless but I’m going to go ahead and prep a bunch of them with this simple filling so I’m going to take half of a slice of ham and fill one half of the crepe basically and then we’re going to do some Grier and then layer it with the pears you don’t.
Want to stuff them too too much because the crepes are so thin that they will break break pretty easily and then you fold it over six prepped Crepes used one pair one pack of ham and I don’t know really how much GRE a but I should have made note of that anyways I’m putting in the oven at 300 to get them warm and dewy you could just put all those.
Fillings inside put a foil around each like individualized crepe and that way when you take it out of like the freezer or the fridge you just pop it in the microwave heat up the crepe or you can just pop it in like if you have a toaster oven or even if you want to preheat the oven you just can fill these with whatever you could cook eggs and.
Put them in there you could fill the spinach crepes with sausage I’ll leave a list here of how many variations you can put inside of a crepe I think I made 30 Crepes total I made them pretty small so that’s why I made so many but you could make them bigger if you’re like Caroline I don’t want to make 20 of them have the recipe I would still include two eggs it.
Won’t make nearly as much you can whip up 10 or so I mean look how good that looks got the melty Grier the Smoky meaty ham and then the sweetness from the pear that compliments everything so well we’re going to get a nice cheese pull I’m so excited to try this so good I’m just going to eat it.
With my hands cuz it’s so much easier Grier with such strong robust flavors of the Grier and the ham you really don’t taste the spinach wrap at all so easy to make as long as you just have the time to make them and then I promise you’ll be so happy when you go to the freezer and you have them on hand so good so delicious I’m almost.
Done with this absolutely incredible crepe so I think it’s time to move on to recipe number two for the second recipe we are going to be doing the whipped feta and it sounds special and it can be you can spice up this feta and serve it in a really pretty bowl with some fun sides and put some really fun stuff on on top.
And have a super special or derve just like the ham Grier and pear such a like special restaurant kind of combination I think it’s also important to make those combinations at home for yourself couldn’t be easier couldn’t be healthier because I take 7 oz lock of real imported feta I always buy the block form of feta that’s in its brine into.
The blender it goes I also have F here which is also from Greece it is 5% really really recommend whole milk Greek yogurt it tastes so much better than fat-free we try to go as natural and like real as possible on the modern Mediterranean diet and we’re not afraid of fat on the Mediterranean diet we want to choose real wholesome high quality.
Sources of fat and have them in moderation a no fat low fat scared of fat fat is bad for you mentality needs to go so I only need about a half a cup and I think this is 5 oz 5.3 Oz that means I get a snack a little bit to myself m I’m going to zest the entire lemon because I love lemon I am the queen of zest create a zestful day the.
Zest the oranges lemon complements everything so well and I like lemon flavored things so if you’re not huge into lemon flavor just half of a lemon zested would be fine but I’m going to do the whole thing you also could make this with a food processor a little less than a tablespoon of honey honey compliments.
The saltiness hairs with feta so well you see it a lot in grease in a lot of Greek dishes next I’m going to use some zatar to kind of flavor it as well probably put about a teaspoon if you like chili flakes add some chili flakes and make this spicy honey lemony delicious goodness I highly recommend that you know what actually I’m going to.
Add a pinch of red pepper flakes I don’t really like spicy but I think it needs a little spiciness dash of olive oil for flavor and just to help blend it and get it super smooth so I have everything in the blender and I’m just going to whip it up you guys oh my gosh this whipped to Pure silky Perfection I like I just want to but I’m not going to.
I’m not going to Perfection is the feta the feta that’s whipped is pure perfection if you wanted to you could pop this back into the fridge and it would get a little bit more thick I’m going to do some really really fun toppings there are so many things you can put on top an olive topot if you.
Wanted to put on top or just olives and herbs if you wanted to do some more like different types of nuts because I plated the feta so beautifully I’m so sad to tear it apart I love the specks of the lemon zest and the zitar all throughout whipped within the feta instead of like apple with peanut butter or like a yogurt bowl or something like that this.
Is just a Savory variation of that I mean what’s not going to be delicious about whipped feta you can you can use crackers of course carrots little tiny cherry tomatoes you can do some fresh bread in the morning with this instead of like smearing peanut butter or cream cheese.
On a bread you can use whipped feta on toast I just thought it’d be something really really creative for a Savory breakfast recipe I need to stop eating this an amazing dip for a snack or it could be a sauce for an entree with any kind of like roasted veggies roasted squash like do a big plop of whipped feta and then add the roasted vegetables.
On top the dollop on top of like roasted chicken if you wanted to I mean possibilities are absolutely endless I can’t stop talking about how delicious this is but we need to move on to the third and final recipe for recipe number three we’re going to be making the super simple fataa featuring chickp flour ratios are a little bit different than.
Sooka I made sooka last year absolutely scrumptious I added some Bubba Gan and a nice cucumber tomato topping on top so with sooka actually the water and flour ratio is about the same but with f that it’s supposed to be really thin a really really thin batter that bakes in a bunch of olive oil in a pan and gets nice and crispy open this up here to the Bowl I’m.
Going to add the chickpea flour when you go to your faucet to get the water make sure it’s more lukewarm instead of cold that will just help for more seamless blending going to go ahead and add 250 ml of water when it’s thicker it’s easier to get out the lumps once it’s really thin the lumps kind of get lost in such the thin batter so I’m going to.
Really really work this now and then I’ll add that second half of water it’s like a super nice pancakey batter right now easily could do this in a blender just add all the ingredients all at once and blend it up but I don’t mind using my muscles I’ve gotten about 99% of the lumps out I’m going to add it back to the scale and add the rest of the water.
Going to add about 2 tspoons olive oil to the batter for flavor and it needs a little bit of fat as well and then I’m going to do a big teaspoon of salt it’s so easy to make you just stir together four ingredients so that should take you a total of like 2 or 3 minutes but the hardest part to this entire recipe is waiting cuz this needs to rest anywhere.
From 2 to 4 hours because what that does is the water absorbs with the chickp flour and makes the chickp flour one way more digestible and two helps with the texture that it’s going to bake as I’m just whisking it really really well one last last time so I’m just going to put it off to the side for about 2 to 4 hours the farinata has rested for over 2.
Hours so I’m going to take a small bowl and skim off that foam on top it’s really thick and it almost looks like when you do Thro milk it’s like the frothy top and it just doesn’t bake really well and it doesn’t add to any of the crispiness and goodness I have the oven preheated to 450° and now I’m going to take a 9 by 13.
A lot of people do bake it in a skillet and you have to make two of them which I don’t have that time and also just find that super redundant so to use up this entire batter I have a beautiful 9×13 but you just really get every Edge coated in the olive oil I’m going to go ahead and dump the batter and now all that’s love to do is the topping so you.
Could do thinly sliced zucchini thinly sliced onions if you have some sun-dried tomatoes that would be delicious on this I’m going to take some really special sea salt that is flaked with lemon I love this salt so much I got it in Sicily and then lastly I have some H dried rosemary we had so much Rosemary growing so before I left for Italy in.
September I took all the Rosemary and I just laid it flat on a tray and then when I came back in October it was all dried lots and lots of dried rosemary I mean there is nothing more like Italian to me than olive oil and rosemary together M it smells so good and then I’m going to pop it into the oven to get nice and baked and crispy it’s finally.
Time to try the delicious fataa I’m so excited so good it is a delicious gluten-free flatbread from Italy that is so full of protein and fiber so easy to make you just need a couple hours of patience but otherwise it’s like four ingredients three ingredients in the center it’s super chewy and delicious.
But then on the outside it has that crusty olive oil exterior you cannot go wrong with some fata it is a delicious breakfast idea it’s a really really good choice to start off your morning or as a snack or as maybe a side dish to an awesome dinner you have to try fata and that concludes the recipe video thank you so so so much for watching I really.
Hope you enjoyed I really hope you got some kind of value out of this if you did please leave a comment below whether it’s the recipe you’re looking forward most to trying something you learned from the recipe video if you have any requests or questions for recipes videos or questions on the modern Mediterranean lifestyle or the Mediterranean diet I.
Here I love love love getting to talk to you guys it makes my day I love my little zestful community so much and I really really appreciate your feedback always whether it’s good or bad I I need some feedback thank you again so so much for watching I really hope you enjoyed if you did please give it a thumbs up and if you aren’t already please.
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