Fresh Fridays 
January 11, 2012
Vol. V, No. 1       

We've all heard it a thousand times: breakfast is the most important meal of the day. And yet how many of us take the time not only to eat, but also to enjoy, breakfast? During the week our mornings are hectic getting ready for work, walking the dog, driving the kids to school, and running errands. But eating breakfast helps everyone stay alert and focused throughout the day. Studies show that people who eat breakfast tend to weigh less and make healthier food choices all day long than people who do not.  

If you're in a breakfast rut, look to the Mediterranean Diet for inspiration. In Turkey, for instance, breakfast is not just a meal, but is a communal event. The table is set with small plates and decked with a wide variety of foods, both savory and sweet: boiled eggs or omelets, soft and hard cheeses, bread, pastry, olives, tomatoes and cucumbers, honey and jam, and meats. Families and friends sit and enjoy each other's company while sharing the delicacies on the table.

Take care of yourself by jump-starting your day-every day-with breakfast.
  • Use the Oldways 1-2-3 breakfast plan from our new book The Oldways 4-Week Mediterranean Diet Menu Plan: Pick a whole grain, a fruit, and some source of protein (an egg, nuts, or yogurt, for example) for a breakfast that will stick with you until lunch, without relying on sugar or caffeine to perk you up.
  • Stock your kitchen with easy choices. Keep fruit in a bowl, hard-boil eggs ahead of time, and stash whole grain breads and bagels in the freezer, so it's easy to grab and go when time runs short.
  • Sit down with the whole family for a relaxed breakfast on the weekend. Catch up with each other and catch your breath before the start of a new week.
  • Experiment with the astounding diversity of breakfast foods on the weekends: try Spain's toasted bread topped with tomatoes and a drizzle of olive oil, Tunisian chickpea breakfast soup, or tahini halva from Turkey.
Try these recipes to add variety to your breakfast routine:
(Click on the titles or photos below to link to the recipes.)

Web links

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12 great ways to use eggs

Banana-Strawberry Smoothie 
Yogurt and fruit are a classic Mediterranean breakfast pairing - and an ideal choice when busy mornings sometimes require a filling and nutritious breakfast on the go. Keep frozen fruit on hand so you can easily change the flavors in your smoothie. Try using peaches, blueberries, raspberries, or cherries instead of strawberries.    
Photo: International Collection
Make this bread in the evening so that you can put breakfast together quickly in the morning. A slice of peanut banana bread with some fresh fruit and plain yogurt will make a satisfying and easy morning meal. 
Photo courtesy of the Peanut Advisory Board       
Italian spices, yellow squash, zucchini, tomatoes, and cheese give this egg bake a fresh, summery flavor all year long. Serve this dish at a weekend brunch or on a weeknight as "breakfast for dinner."
Photo: American Egg Board / Egg Nutrition Center      
Fresh Fridays is a bi-weekly celebration of Mediterranean eating and living. We hope our Friday recipes will remind you just how easy and delicious eating the Mediterranean way can be.   

To find even more delicious Mediterranean recipes please visit:     

 Mediterranean Foods Alliance (MFA)        



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Let the old ways be your guide to  good health and well-being.       



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Oldways Bookstore
by Arto Der Haroutunian
with photographs by
Hiltrud Schulz

Yogurt is not just for breakfast! Discover how yogurt is used in cuisines all over the globe.

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