Caroline Franco - Mediterranean Diet Breakfast Ideas | High-Protein & High-Fiber Meal Prep Recipes (Vegan/GF Options)
The video introduces three breakfast recipes that emphasize high protein and fiber content, incorporating Mediterranean diet staples like citrus and herbs. The first recipe is a high-protein cheesy sundried tomato flatbread, featuring a homemade sundried tomato pesto. The pesto is versatile, can be used in various dishes, and is made with sundried tomatoes, almonds, basil, and olive oil. The flatbread dough is made from self-rising flour and Greek yogurt, offering a simple yet nutritious base. The second recipe is a granola mix, packed with nuts, seeds, and citrus zest, providing a fiber-rich start to the day. It emphasizes the importance of using minimal sweeteners and offers variations with different nuts and spices. The third recipe is an Egyptian-inspired herb omelette, rich in protein and flavor, using a variety of herbs and spices, and can be adapted to be dairy-free. Each recipe is designed to be flexible, easy to prepare, and suitable for meal prep, aligning with a Mediterranean lifestyle that values high-quality, seasonal ingredients.
Key Points:
- Use herbs as a main ingredient, not just a garnish, to enhance flavor and provide medicinal benefits.
- Sundried tomato pesto can be used in multiple dishes, making meal prep easier and healthier.
- Granola recipe focuses on fiber and minimal sweetness, with options to customize flavors and ingredients.
- The herb omelette is a high-protein, flavorful dish that can be adapted for dietary preferences, such as dairy-free.
- All recipes are suitable for meal prep, emphasizing the use of seasonal and high-quality ingredients.
Details:
1. 🌿 Introduction to High-Protein Breakfast Recipes
- The recipes focus on high protein, high fiber, and inclusion of both micronutrients and macronutrients.
- Seasonal ingredients like citrus and fresh herbs are emphasized, reflecting a Mediterranean diet influence.
- Herbs are highlighted as a key ingredient, not just as garnishes, to enhance flavor and provide medicinal benefits.
- Recipes are designed to be flexible, easy, and homemade, with variations suggested throughout the video.
2. 🍅 High-Protein Cheesy Sundried Tomato Flatbreads
2.1. Pesto Preparation
2.2. Dough and Cheese Filling
2.3. Cooking and Freezing Tips
3. 🥣 The Ultimate Granola Recipe
- The granola recipe emphasizes creating large clumps by using a mixture of rolled oats, three types of nuts, and various seeds, with ground flax as a binding agent.
- For added chewiness and sweetness, it includes dried fruits such as dates, apricots, figs, or unsweetened cherries.
- The sweetness level is adjustable, starting with half a cup of honey, but can be increased to one cup according to preference.
- Flavoring is enhanced with cardamom and citrus zest from limes, oranges, and lemons, providing a warm and citrusy taste.
- A key technique for achieving large clusters is to tightly pack the mixture into a 9x13 tray and let it cool completely before breaking apart.
- Customization options include adding flavors like vanilla or chocolate and spices such as cinnamon.
- The granola offers a healthy mix of fats, fiber, and protein, which supports gut health.
4. 🍳 Egyptian-Style Herb Omelette (Egga)
- Egga is a high-protein Egyptian or Middle Eastern style omelette, often loaded with herbs, onions, veggies, ground meat, and spices.
- The recipe uses six eggs and half a cup of milk, treating herbs as a primary ingredient similar to arugula or spinach.
- The dish can be prepared in a frittata base and served cold, making it suitable for meal prep.
- The presentation is enhanced with toppings like goat cheese, lemon zest, sumac, and additional herbs, offering a balance of creaminess, tanginess, and spice.
- Egga can be made dairy-free by using non-dairy milk and omitting goat cheese, without compromising the herb and spice flavors.
- It's a versatile dish that can be served as a main or on a breakfast sandwich or toast, offering a cozy yet refreshing flavor profile.