Easy Mediterranean Diet Breakfast Recipes for Beginners (+ PDF guide)

[@gailtester8749]

I tried going vegan for about a year and was not feeling my best. I’m back to eating a Mediterranean diet, which I’ve had success with before and have my energy back! I love your channel!

[@mediterraneanminutes]

Hi Gail and thanks for adding to the conversation. I agree that vegan is a rough road to hoe, George has (mostly) been following that route too with some deviations that work for him. And of course, we pretty much eat the Mediterranean way every day here at home, skipping most meats, most cheese (boo hoo) and eating a whole lot more plant-based protein!! Cheers, Caroline

[@yamonagajraj9540]

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[@Jennifer-ep1sr]

Caroline, I am really struggling at the moment. My husband has cancer, and I am stress eating. It is breakfast time and you posted this video. Thank you so much. ❤🇦🇺

[@helenmayberry6010]

🙏🏾🙏🏾🙏🏾

[@Jennifer-ep1sr]

@@helenmayberry6010 Thank you.

[@gailtester8749]

Bless you. I recently lost my husband to Parkinson’s after 10 years. So hard. Pleeeeze always remember to put YOUR health first! You are no good to help him if you are not in tip top shape. My biggest stress relievers were early morning walks gulping big breaths of air and mediating in hot candlelit lavender epsom salt baths. My prayers to you both! KEEP WATCHING THIS CHANNEL😉

[@Jennifer-ep1sr]

@gailtester8749 Thank you for your kind thoughts. I have CFS and find it difficult to walk far, not helped by arthritis in my feet. However, I take my husband for a drive if he is up to it. We live 5 minutes to a creek, 6 minutes to the river, and 15 minutes to the sea. We go to the river for a short walk, or sit in the car and look at the wate r. We live in a beautiful part of Tasmania, which is beautiful all over.Lots of peace and relative quiet on our 2 acre block. We are supported by lots of friends, but sometimes it just gets us down. My husband d is 72 and I am nearly 77. We have been married for 52 years and are best friends. I hope you are well. Jennifer.

[@Lisajen-h5u]

Jennifer , I live in Tasmania also. So sorry to hear about your husband. Take care.

[@richardbehrendt65]

Hi Caroline. Richard from Tasmania Australia again (the butter guy). Just subscribed. Really great channel. Your info will help me hopefully stay more healthy, more energetic and will keep me staying around. In a nutshell, I am a single 61 year old man thats raising an 11 year old high functioning autistic beautiful handsome son. I really just want to live long enough enough to equip Alex to be self sufficient when Alex gets older. Your tips on how eat better and more healthy has started to help me. THANK YOU. Didnt mean to burden you. You are helping me but more to the point, my son by keeping me more healthy. Cheers. Richard from Tasmania Australia 🇦🇺

[@mediterraneanminutes]

Hey Richard. How nice of you to share a bit more of your background and motivation for staying healthy. Good on you! I’m proud to be of help in any way I can, I can only imagine what a joyful challenge it is to be living your life. Best of luck and reach out anytime. Questions and feedback is never a burden. It’s the whole reason I do this. Cheers, Caroline

[@ManuelaChristina1]

I eat every morning greek yoghurt with berries 😊 and weekend omelet with veggies 😊 i have a healthy weight and young skin and i am already 52 years old and feel like 25 years 😊 i love healthy eating. I have your book Caroline ❤

[@mediterraneanminutes]

Hi Manuela! I always know I can count on you to be one of the first to chime in! Hope you're having a great weekend. XO Caroline

[@ManuelaChristina1]

Thanks Caroline, thats so kind of you 😊 i have a nice weekend thanks, you to i hope 😊

[@katharinecunningham8561]

I’m diabetic I want to eat healthy. I don’t wanna take m thanks so much for sharing. Knowledge is powerful. eds anymore. If this Mediterra nean diet will take me away from the pills that I’m on which is metformin I will gladly go that route.knowledge is power ❤

[@Idontknowmuch-56]

Love these guidelines thanks for being such a great presenter you are so happy

[@mediterraneanminutes]

Hi again! Glad to brighten your day a little with the videos. I really do have so much fun making these videos and sharing with everybody. It's nice to know you have fun watching them too! Cheers, Caroline

[@twistedsestra85]

I just found your channel and I'm obsessed! You've explained this diet to me in a way that makes sense and make it feel sustainable. I was just released from the hospital after a hypertensive emergency and developing ball's palsy... the Mediterranean diet was recommended to me, and it honestly seemed so daunting. Thank you for breaking this down for me! I'm going to be binge watching all your videos and setting myself up for success!

[@mediterraneanminutes]

@@twistedsestra85 What a wonderful message to wake up to! Thanks, Twisted! It sounds like you are really ready to embrace a change and I’m happy you are joining me on this healthy journey. It will be fun, I promise.As you watch some of the other videos, if you have questions, don’t hesitate to reach out. I try to answer each and every comment I get. Welcome, welcome and best of luck! Cheers, Caroline (oh and BTW, if you want extra help, I just published a book on Amazon that is a great summary of the diet, how to follow it and a 30-day tracking journal and kick start plan so you might want to check it out and see if it would help you too!) You can find a link in the description of any of the videos…)

[@joeyk5]

Great video Caroline. I don’t think I could eat shakshuka for breakfast…love the toast topping ideas. I tend to eat yogurt, homemade muesli and berries every day. It gives me all the calcium I need as I need the kickstart every morning. Your book is helpful. I recommend those who need the guides to buy it. Definitely not a recipe books there are plenty of those around. Thanks for this video. You are such a delight to watch.

[@mediterraneanminutes]

You are amazing, Joey! Always offering helpful comments to everybody else who may not know my channel as well as you do. I sure appreciate it, I need all the help I can get! XO Caroline

[@joeyk5]

@ you just need more views. Your channel is amazing. So helpful. Your informative and delightfully happy videos are so enjoyable to watch. I want others to enjoy your content too

[@apriljo1968]

I just recently discovered your channel. Like....a week ago! I've been binging your videos! I am a older southern USA woman from Tennessee who is used to gravy and biscuits and other things that ive eaten allllll myyyy life! Now, my husband and I are on a health "crossroads." We HAVE to change our diet. No choice. Being completely unfamiliar with this way of eating, you have helped so so much. We haven't started yet. We have an issue we have to deal with these next couple of weeks, then we'll start. I'm also literally going to have to rid my pantry of EVERYTHING! 😮😮 Well, what better time to clean off those shelves and paint, right?!?!😅 I can't thank you enough for the help you bring with these videos. Toodles❤

[@mediterraneanminutes]

Hi April - I’m so happy you found me on KZbin. Sounds like you and your hubby are up for the adventure of changing your diet and I hope my videos and PDFs can help (but I have to say that mention of biscuits and gravy makes me HUNGRY! ha ha ha) Good things I can’t get it here in Spain! Best of luck and welcome to the channel… Cheers, Caroline

[@apriljo1968]

@@mediterraneanminutes yeah, gravy and biscuits are almost a daily staple here! We'll be starting our journey soon! Again, thank you!

[@andrearidgeway939]

The food looks really good. Love the topped toast! I do prefer when someone speaks straight to the camera instead of the side views. It feels more like they are speaking to you.

[@mediterraneanminutes]

Thanks for the comment. The past two videos, I’ve tried the side view for the fun of seeing if it would look more like an interview and just to mix it up, but it’s good to get some feedback… especially since it’s a lot more work to do! Cheers, Caroline

[@veronicacollopy8798]

Hi, Just came across your channel_ you seem to make eating healthier so much easier for me than just reading a recipe.. the visuals look so appetizing and definitely easy for me. Thank You!

[@mediterraneanminutes]

Thanks so much, Veronica. I'm glad you'll be along for the healthy ride in 2025! Cheers, Caroline

[@DebfromVa]

Bought your book the first day it was available. Really enjoy the book and your videos!

[@mediterraneanminutes]

Awesome! Thanks, Deb... so glad you are enjoying it! XO Caroline

[@melissaandrews1603]

Yay! I’m 5.2 lbs down in 3 weeks of eating this way! 🎉

[@mediterraneanminutes]

Yippee! Good for you, Melissa... keep it going! Congratulations. Caroline

[@crystalf4215]

How are you now? Is it working?

[@evahometx100]

Love this and all your videos, thank you!!

[@mediterraneanminutes]

Thanks so much, Eva. I really appreciate knowing they are out there helping people! Cheers, Caroline

[@topslisa]

Received my book of your TODAY! Lost 200 lbs on Keto, but the Med lifestyle seems to offer a little more variety😉👍 Thx for your time to give viewers continued healthy info!🥰

[@mediterraneanminutes]

Wowee... good for you! And I think you have a good idea about transitioning now to one that you can follow for life. Best of luck! Cheers, Caroline P.S. And of course, if you have any questions, don't hesitate to reach out

[@2075vj]

Thanks for sharing! I’ve been eating way for most of my adult life…many years. I don’t eat pork or red meat but there are other healthy proteins to choose from. Happy healthy eating 😋🙏🏽

[@mediterraneanminutes]

Thanks for sharing your own experience with this healthy diet! Great to hear it's worked for you for so long. Cheers, Caroline

[@nowucit6346]

Well put together video! We have been enjoying your recepies and tips!

[@mediterraneanminutes]

Glad you like them and how nice of you to take the time to send me a message to let me know! Always LOVE to hear it!!! Cheers, Caroline

[@rosemaryc9093]

The pdf looks great! Any suggestions for gluten sensitivity?

[@mediterraneanminutes]

Hmmm…. I’m not an expert about gluten-sensiivity but personally, we use gluten-free whole grains like oats, buckwheat, quinoa and I’m experimenting with sorghum and teff too more often than wheat-based ones. I bake with almond flour (aka finely ground almonds) and love, love, love soba (buckwheat) noodles instead of regular wheat-based pasta. If you like Asian recipes, tahari is a gluten-free type soy sauce so you may want to check that out. As far as breakfast goes, oats are a natural!! Good luck with it… Cheers, Caroline

[@rosemaryc9093]

@ wow! Thanks for getting back to me so quickly! I do occasionally eat gluten but try to avoid it. I use tamari all the t8me. And I’ve used almond flour in baking, as well as the King Arthur Measure for Measure gf flour for most things. I’ll look for the noodles. And since I’ve just found you, I’ll catch up on the videos.

[@mediterraneanminutes]

@@rosemaryc9093 great! sounds like you are already pretty dialed in! see you soon… XO Caroline

[@kimberlyberlin4999]

Great video Caroline. I'd love some of that beautiful whole grain bread you've got there. Looks so good.

[@mediterraneanminutes]

Oh, I just came across this baker the other day and LOVE all their whole grain options. So nice to have close-by options! And nice to hear from you, Kimberly! XO Caroline

[@kimberlyberlin4999]

@@mediterraneanminutes I finally found one in our grocery store with minimal, whole ingredients. It's got lots of whole grains and seeds. So filling we eat 1/2 slice with our soups or bean dishes.

[@mediterraneanminutes]

@@kimberlyberlin4999 YAY for you, Kimberly! Glad you found a good local source. That's what we've been doing lately too... it's definitely soup season!

[@PeggyKey]

Enjoy your book. Gave me different combo ideas as I already eat much this way. Thank you.

[@mediterraneanminutes]

That’s great to hear and get your feedback! I really appreciate it. Cheers, Caroline

[@sharronleman5768]

Do you have a video on your nut and seed mix? I see you add it to some recipes. I really like your videos and bought your book so I can get serious. Thanks

[@mediterraneanminutes]

Hi Sharron - I’ve been asked about this a few times so I guess I better add it to an upcoming video. It varies by what I happen to pick up at the market but usually includes chia, white and black sesame, pumpkin, and sunflower. And sometimes I toast them all and sometimes not…so give that mix a try and watch for one from me soon! Cheers, Caroline

[@sharronleman5768]

@ Thanks. I’ll try that one and be on the lookout for the upcoming video.

[@ladybrooks3885]

Another wonderful, helpful video. Your hair looks so awesome. Just had to say!

[@mediterraneanminutes]

Oh thank you! The shorter it is, the easier it is for me!

[@tereclemmer7923]

Great video! It's really not difficult to eat healthy. Thank you.

[@mediterraneanminutes]

Good to hear, Tere! You are so right, it really isn't hard at all... Cheers, Caroline

[@rdo1231]

Perfect video! Love these ideas!

[@mediterraneanminutes]

Thanks much. I hope you get the chance to try them out in the morning! Cheers, Caroline

[@Rhondajd]

I would love it if you could write a simple full-page cookbook with pictures one day. I've been trying to eat like this for years and don’t know where to start. 😊

[@mediterraneanminutes]

Gosh, Rhonda. Great idea but a pretty heavy lift for me right now. Im’ still a one-person band at this point but hopefully, someday!

[@alisonpickard5280]

That was really well done. I learned a lot! Thank you!

[@mediterraneanminutes]

Glad it was helpful, Alison. Thanks much for letting me know! Caroline

[@dianebliquez4852]

Thank you for this! Do you have a favorite whole grain loaf that you buy or make?

[@mediterraneanminutes]

HI Diane - Well, I get my bread at a little bakery down the street so it wouldn't help you much! And I used to make no-knead bread but... tough to have time these days. I'm just always on the lookout for nice whole grain! Cheers, Caroline

[@nataliecaultz]

Wow great video ❤❤ really inspiring and you look fantastic

[@mediterraneanminutes]

Thanks much for the compliments, Chilekky! It's always so nice to read positive comments. Cheers, Caroline

[@dianetenbrink4954]

I'm new to the meditation way of eating. I love it I have no stove or oven. Do you have any suggestions for a microve . I love your videos. Thanks

[@mediterraneanminutes]

Hi Diane - What a challenge you have. And I think your question is one of the first to totally stump me. Even a little portable burner might go a long way to expanding your options. I used to live on a boat so I know there are ways to be creative and still eat healthy. Yogurts and kefir are healthy protein options. You can prepare eggs in a microwave and of course you can steam all sorts of vegetables in a microwave too. For a grain, have you ever tried couscous? The small variety can be made with boiling water and I know you can do that in a microwave and you can season the couscous to your taste). If you have a refrigerator, you can make up chilled veggies and save them for salads; drain and rinse beans from cans; anchovies and tuna are canned fish too for precooked options. Hope this helps! Cheers, Caroline

[@dianetenbrink4954]

Thanks so much for your response . That helped a lot.

[@mediterraneanminutes]

@@dianetenbrink4954 Best of luck! Cheers, Caroline

[@Kate-lw2lu]

I love your style and recipes! When my husband and I want bread, I make a traditional Italian no knead with only four ingredients and sometimes change the flour to a whole grain blend. I truly don’t remember the last time I purchased bread or pastry, since I prefer to make it from scratch.

[@mediterraneanminutes]

Lucky that you have the time to do it! I used to make a no-knead bread from a online recipe with a bit of beer (1-2 tbsps) in it to act as the starter and it was great so I know a bit about how you are making it. Good for you!

[@iguessiwillworkout]

I am lactose intolerant. For cheeses, I like lactose-free feta, cottage cheese etc. However, for my coffee, I prefer plant milk. Can you have unsweet plant milk (Almond, Oat) on the Mediterranean diet? I guess it's healthier if you make it at home with a blender and nut milk bag?

[@mediterraneanminutes]

Hi - Sorry it took a few days for me to respond... I'm calling it "holiday time". Anyway, I've tried making nut milks at home to very little success but I can find unsweetened oat and almond milk which George likes quite a bit. He is not lactose-intolerant but just doesn't want to eat any animal-based products so regular milk is out for him. Maybe next year, I'll tackle homemade again so thanks for reminding me of another project to add to the 2025 list! Cheers, Caroline

[@rachaelnuchols764]

Sounds ok but...I am allergic to nuts, don't eat avacoda but my Dr recommended I try the mediterranean diet.❤

[@mediterraneanminutes]

Hi Rachael - Thanks for joining in the conversation. The great news about the Mediterranean diet is that you have an almost endless variety of ingredients to enjoy so I'm sure there will be a way for you to make this diet match your dietary needs. I have a few other videos too that might help explain it in more detail you might enjoy watching. Good luck on your healthy journey! Cheers, Caroline

[@rachaelnuchols764]

@mediterraneanminutes thank you! Definitely will be checking your other videos!

[@homemadefood99]

🙂👍Awesome job! Your recipes are always innovative, unique and awesome 👌 Very interesting to watch the entire process. Directions are simple and easy to follow. Perfect techniques are used to execute the process superbly .Incredible job done. 👍🙂Thanks Chef for marvellous job🙂🙂 God bless you enormously forever! 🙂

[@mediterraneanminutes]

Always enjoy hearing from you! Thanks for participating in the conversation. Cheers, Caroline

[@lenicelacourdia]

You are definitely meant to listen to.

[@mediterraneanminutes]

What a sweet comment. I'm glad you enjoy the videos. Thanks much, Caroline

[@bobbysandycam9677]

I'm so confused about breads... I know most of what we find at the grocery is full of unnecessary ingredients. Any recommendations? I am willing to make my own but still don't know the best flours/grains. I love whole grains, seeds, and nuts so am not opposed to very grainy breads.

[@mediterraneanminutes]

Hi Bobby - You're so right to read the labels on breads. They can include a byunch of things you'd be better off avoiding (salts/sugars) and not really whole. Maybe there's a local bakery that you can support that would help you with a bread including ingredients they can confirm. That's what I do. As far as recipes go for good breads, there's a book I used to own (before giving away all my books when we moved to Spain) and if I remember right, it was called the bread baker's apprentice. Quite good as I recall but I bet you could find some great recipes online to try. It's an effort but it sounds like you are up for it in 2025! Happy New Year... Cheers, Caroline

[@bobbysandycam9677]

@ Thank you so much!! I will definitely look for the book. I might find a new hobby for 2025! And with health benefits as well! So happy to have found your channel! I love the simplicity and helpful information! I have found that simple and even repetitive meals are the key! Looking forward to learning more and getting healthier in 2025! 🥂

[@jonismith6575]

Is your book available on Amazon?

[@dyanneall8921]

Joni, yes, it is! That's where I got mine.

[@mediterraneanminutes]

@@jonismith6575 HI Joni - Yep, you can click on this link to get it… amzn.to/4fskCvI

[@lindabuice1756]

Does your new book contain simple recipes?

[@mediterraneanminutes]

HI Linda - No actually, it does not. I knew it would be too much of a heavy lift for my first self-published effort BUT I intentionally created menua with dishes that actually didn’t require complicated recipes… grilling, steaming, baking and roasting! And there are a host of good recipe cookbooks out there already with healthy recipes. If you’re interested, you can check them out at my Amazon sotrefront for ideas. Cheers, Caroline

[@susandmarie2067]

🌀🌀🌀🌀🌀💛💛💛💯THANK YOU for sharing these ideas. They were some new ideas, as well as, reminders for me. Thank you! 🤗🌀💛✔️

[@mediterraneanminutes]

You are so welcome, Susan!

[@Sunshine-vr9qr]

It turns out I’m already eating a lot of these foods. Thank you

[@mediterraneanminutes]

I bet that makes you feel really great to know you are already well on your way! Yay! And thanks for joining in the conversation. Cheers, Caroline

[@jeannegiordano2497]

Love this . I have tried many ways PDF does not come through 😢

[@mediterraneanminutes]

Hi Jeanne - Please try this link, bit.ly/med-diet-breakfast-basics-opt-in . It will take you to a page where you provide your name and email and then the email address receives a confirming email to receive the PDF. I just tried it and it's working so please give it another shot. If you continue to have troubles, please email me directly from my website contact page and I will try to solve it for you. Cheers, Caroline

[@jackiemiller6953]

I tried the link also and the link you provided and it doesn’t come through for me either. I absolutely love the book! Thank you for the time you take in explaining everything. It is greatly appreciated.

[@mediterraneanminutes]

@@jeannegiordano2497 I’ll look into it in the morning and try to fix it. Very sorry!

[@mediterraneanminutes]

Hi Jeanne - I just discovered I had not turned out the email automation. I will contact the service company tomorrow to find out what I need to do to accommodate everyone who signed up and didn't receive it. Please expect that I will solve it tomorrow (it's 9:30pm here in Spain and I can't reach anybody at the email company at this time). Thanks for hanging in there while I learn the ropes! C

[@mediterraneanminutes]

Hi Jackie - I have figured out the problem but can't resolv e it until tomorrow. I will though and hope to send you the PDF within 24 hours. Sorry for the inconvenience. Cheers, Caroline

[@clairehampton986]

I joined expecting to download the PDF breakfast ideas. For some reason I cannot get it.

[@mediterraneanminutes]

Hmmm. let me look into it for you Claire. It seems to be working from my side. If you would please send me a direct email from my website contact page, I can forward the PDF to you directly. I'm sorry you had a problem but I'll resolve it. I promise! Cheers, Caroline

[@halcyonyorks4454]

L8nk for PDF takes one to subscription page. No PDF. 😢

[@mediterraneanminutes]

@@halcyonyorks4454 Yes, normally in order to get into the automated system to send you the PDF, I need an email and the way to do it is to sign up. If you aren’t interested in cotinuing, you can unsubscribe at any time and your data is never saved. I hope this works for you. I’m happy to share the work but this is the best way I have found for me to manage it. Cheers, Caroline

[@jenniferstromsoe4924]

Hola Caroline. I'm sorry that it's been so long. Your video in your market was very beautiful. Caroline? I've eaten a fresh fig. What do they taste like. They're really pretty.

[@mediterraneanminutes]

Hi Jennifer! What a delight to hear from you. I hope everything is going well for you. Figs are, of course, a big favorite of ours, they are quite jammy and sweet but when you harvest them just a smidge underripe and slice them to put with the ricotta cheese it's a darn tasty way to start the morning. And because we have so many, George dehydrates them for the winter. If you've ever had a Fig Newton cookie, then you'll know pretty much what they taste like. Take good care and again, so nice to hear from you. Sorry my reply was a bit late. Cheers, Caroline

[@NaturalHealthAngel]

I'm not a breakfast eater, per se. Coffee and toast or coffee greek yogurt pre-made 20 grams protein. Yes I have organic half n half and raw sugar in my coffee. Not giving that up. Tomatoes and Salmon are foods I will not eat. Salmon makes me gag!

[@mediterraneanminutes]

Well, you might enjoy tomorrow's video. I have a few more ideas about what to have for breakfast in it! Cheers, Caroline

[@mavismounds]

Cured meats, can’t be that healthy for you either.

[@mediterraneanminutes]

Hi Mavis - You're right, typically processed meats aren't good for you. I'm lucky to be able to buy Spanish Iberico ham, which actually contains mono-unsaturated fat (like olive oil) because of how it is raised. But, some meats that are only cured and dried are ok occasionally, 2-3 times per month.

[@Bonnieuxful]

It all sounds good except I’ll skip the ham, as it comes from a Biblically unclean animal.🍎🍊🍇🫐🍒🥦🥬🥑🍆🍅🥬🌶🥕🫑

[@mediterraneanminutes]

I'm sorry that I'm unfamiliar with that history, but I can vouch that the Iberico pigs here raised in Spain are very well-cared for.