The thing about breakfast is that it can become either a carb fest or a repetitive yogurt bowl very quickly. Let’s switch things up and boost our health in the meantime by eating a salad for breakfast!

a plate of salad with a fried egg on top!
Superfood Mediterranean Breakfast!

Introduction

Why make this for breakfast?

Superfood Mediterranean Breakfast 3 ways!

  1. Protein prep- follow one of the ideas below, or simply, as mentioned above, gather your protein choice.
  2. If desired- rinse olives and capers from their briny saltiness (I do this because I eat them on the regular and the sodium isn’t part of their superfood qualities)
  3. Assemble- follow the template of ingredients above and make your breakfast bowl!

Superfood Mediterranean Breakfast Way #1 with Crispy Fried Egg

overhead view of a salad on a plate with fried egg on top
bowl of veggies with cubed marinated tofu included
Marinated Tofu is the bomb!

Superfood Mediterranean Breakfast Way #2 with Marinated Tofu

  1. 1-2 Tbsp olive oil, you be the judge
  2. 2 Tbsp Za’atar mix, that’s right, tablespoons, not teaspoons (I use a salt-free Za’atar by the way)
  3. Juice of ½ a lemon
  4. 1-3 tsp of white miso – this magic ingredient adds just the right amount of “umami” as they like to say. It lends a tad of creaminess. Gauge how much to add by how much you love the salty, funky taste. It kind of disappears behind the lemon tang but rounds out the flavor profile.

Superfood Mediterranean Breakfast Way #3 with Savory Sardines

overhead view of a salad with mashed sardine salad and beluga lentils
Mashed sardines with a tangy, zesty flavor
  1. diced/minced red onion (scallions would work nicely too)
  2. A small spoonful of capers and a bit of their brine
  3. Squeeze of lemon
  4. Black pepper

Our Superfood Stars:

  • Soy (in the form of tofu): almost exclusively contains isoflavones, which are powerful protective antioxidants in levels considered therapeutic
  • Extra Virgin Olive Oil: full of polyphenols that have antioxidant and anti-inflammatory properties in levels considered therapeutic
  • Microgreens: full of a range of nutrients, including anti-inflammatory omega-3 oils, as well as phytonutrients that help lessen oxidative stress. Also said to have 100% more of the key nutrients than fully-grown greens.
  • Olives: little fiber powerhouses that also deliver protective phenolic compounds that help prevent the oxidation of LDL (bad) cholesterol
  • Capers: special in that they pack a hefty dose of anti-inflammatory and antioxidant quercetin
  • Artichoke Hearts: contain the prebiotic inulin, with a host of nutrients and phytonutrients such as folate, vit K, and magnesium, and are full of fiber
  • Lentils: lentils have fewer phytates (the “anti-nutrients” that make the proteins in legumes hard to digest for some), and are lower in carbohydrates than beans. I love the little black lentils and red lentils the most, but the darker lentils (still have the outer coating) can be nice because they hold up well after cooking.
  • Sardines: what can I say? You know, fatty fish… they have all the good omegas and are one of the heart-healthiest protein sources around. Look it up.
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a plate of salad with a fried egg on top!

Salad for Breakfast? a.k.a. Superfood Mediterranean Breakfast

AuthorKathy Marshall
Prep Time10 minutes
Cook Time2 minutes
Servings1
Calories319
The thing about breakfast is that it can become either a carb fest or a repetitive yogurt bowl very quickly. Let’s switch things up and boost our health in the meantime!

Ingredients
 

  • 1/3 cup black lentils (or hummus)
  • 4 oz. fatty fish, eggs, tofu (see post for details on choice)
  • 2 handfuls microgreens (or arugula or spinach)
  • 2 tsp Za'atar spice mix

Method:  

Protein Prep
  • follow one of the 3 ideas in post, or simply, as mentioned above, gather your protein choice.
Reduce Sodium if desired
  • rinse olives and capers from their briny saltiness (I do this because I eat them on the regular and the sodium isn’t part of their superfood qualities)
Assemble
  • follow the template of ingredients above and make your breakfast bowl!

Notes

Nutritional info based on tofu (w/out marinade)

Nutrition (an estimate)

Calories: 319kcal | Carbohydrates: 39g | Protein: 29g | Fat: 6g | Saturated Fat: 1g | Sodium: 14mg | Potassium: 68mg | Fiber: 16g | Sugar: 1g | Vitamin C: 9mg | Calcium: 241mg | Iron: 10mg
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