Mediterranean Breakfast Recipes - The Mediterranean Dish

How to Roast Sweet Potatoes Whole

Suzy Karadsheh — Mon, 25 Nov 2024 13:00:00 +0000

Want to stock your fridge with a nutritious snack or healthy breakfast? Learn how to roast sweet potatoes whole! This dead-simple recipe will give you the perfectly buttery-soft yet charred roast sweet potato every time.

I adore the beautifully sweet and nutty flavor of roast sweet potatoes. I often season them with cinnamon or drizzle them with tahini honey for a crowd-pleasing side dish. Honestly, though, most of the time I’m just roasting them whole and eating them straight from the fridge like an apple! It makes for a satisfying breakfast or a quick snack. (Instagram had an absolute fit when I shared this video, but I think they need nothing more!)

Plus roasting sweet potatoes whole could not be easier. You simply poke them with a fork so the steam can escape and roast until they’re buttery and tender all the way through. I like a slightly longer roast time, which will puff and char the skin just right.

With this simple guide, you’ll learn to roast sweet potatoes to perfection, along with suggestions for what to serve with sweet potatoes, how to turn them into crave-worthy Mediterranean diet breakfast, and more. As a bonus, you won’t even have to clean a knife or cutting board afterward. Doesn’t get much better than that!

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Savory Yogurt Bowls are the Secret to Easy and Healthy Breakfasts

Suzy Karadsheh — Thu, 07 Nov 2024 13:00:00 +0000

Skip the mid-morning sugar crash and make this savory yogurt bowl loaded with vegetarian protein! Make the night before for a healthy breakfast you’ll love waking up to.

Photo Credits: Miriam Novoa

When I first started the Mediterranean Dish about 10 years ago, the concept of the Mediterranean diet had not quite taken off yet. Nowadays people have a better understanding of what it means to eat the Mediterranean way: Incorporating seasonal produce, healthy fats, whole grains, and lean protein with delicious, joyful meals. But what I still get asked about more than anything is this: What should I eat for a healthy Mediterranean breakfast?

The short–and maybe not so catchy–answer is there is no one way to enjoy a Mediterranean breakfast, and I have so many healthy breakfast recipes to choose from. But generally speaking, we tend to go for savory and fresh instead of sweet. We fill our tables with color like we do every meal. We even enjoy salad and Hummus at breakfast!

So while this savory yogurt bowl is not a traditional recipe by any means, it certainly has a Mediterranean spirit. I load it with healthy protein, including omega-rich hard-boiled eggs and mineral-packed chickpeas. Then I layer on the flavor and texture with some of my favorite Middle Eastern herb blends, fresh veggies, and a drizzle of extra virgin olive oil.

It’s everything I want in a breakfast: perfectly simple and healthy, comes together quickly, keeps me satisfied until lunchtime, and I can prep the night before. You’re going to love it!

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Homemade Ricotta (2 Ingredients!)

Summer Miller — Thu, 31 Oct 2024 14:17:15 +0000

Homemade ricotta is one of the easiest fresh cheeses to make in your home kitchen. You just need milk, lemon juice, and a little time! Use it to spread on toast, fill ravioli, or in your favorite dessert!

Photo Credits: Mark Beahm

I’ve been making homemade ricotta since my now teenage kids were babies. Back then making ricotta from scratch was about stretching a dollar and not letting anything go to waste.

If my kids were drinking buckets of milk and then suddenly changed their tastes, turning it into ricotta meant I could use this fresh cheese in other recipes like omelets, and ricotta gnocchi or simply spread it over toast. If life was really busy, I’d just freeze it to use later in homemade pasta recipes like manicotti or ravioli. Yes, you can freeze ricotta! The beauty of this recipe is its flexibility. You can drain it longer for a drier texture, drain it for less time to retain more moisture or whip it to make it smooth and creamy.

Making homemade ricotta is easier than you think, and while this recipe calls for whole milk you can use any dairy combination you have on hand. Now that my kids are older, I usually make ricotta with things I want to use up before we leave town—like buttermilk or half and half combined with regular milk. To make this easy homemade ricotta recipe all you need is a little time, milk, and lemon juice.

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Easy Savory Oatmeal Bowls

Suzy Karadsheh — Tue, 29 Oct 2024 17:00:44 +0000

My Mediterranean-style savory oatmeal recipe makes a nutritious, flavor-packed breakfast in about 20 minutes! Hearty oats are the perfect bed for savory sweet potatoes, tomatoes, avocado, and eggs with a little creamy feta and a sprinkle of za’atar.

Photo Credits: Miriam Novoa

I’m not opposed to a warm bowl of oatmeal doused in milk, sprinkled with nuts, and drizzled with honey. But for something different and more satisfying that will keep me fueled for longer, I turn to savory oatmeal.

Another satisfying breakfast bowl recipe — although good for any time of the day — this savory oatmeal is built on fiber-rich oats then topped wtih sweet potatoes, tomatoes, plus a good dose of protein from the eggs, and healthy fats from creamy avocado and extra virgin olive oil. Just like farro, freekeh, bulgur wheat, and barley oats can be a nutritious canvas for lots of different flavors.

Once I add the finishing touches of fresh parsley, feta, and earthy za’atar to give these bowls a distinctly Mediterranean flavor, you really could call this the breakfast of champions.

Ingredients for Savory Oatmeal
Ingredient Spotlight
How to Make Savory Oatmeal
How to Get Ahead
Swaps and Substitutions
How to Store and Reheat Savory Oatmeal
What to Serve with Savory Oatmeal
More Healthy Breakfast Ideas

Ingredients for Savory Oatmeal

For a quick, satisfying breakfast, you can’t go wrong with a simple bed of oats loaded with delicious toppings! Here’s what you’ll need to make this savory oatmeal recipe:

Extra virgin olive oil: I like to sizzle both my sweet potatoes and eggs in olive oil. I recommend the bold, peppery flavor of our Spanish Hojiblanca EVOO for this recipe.
Onion adds a little moisture to the pan of sweet potatoes, plus a wonderful sweet-savory flavor.
Sweet potatoes are nutritional powerhouses loaded with beta carotene, vitamin C, and potassium, and they’re so tasty as a foil to the savory flavors of the eggs and za’atar. I like an orange sweet potato in this recipe, but you could also use white or purple sweet potatoes, if that’s what you have.
Kosher salt and ground black pepper are essential seasonings added in layers to each element of this savory breakfast bowl.
Oatmeal: I use Quick-cooking steel-cut oats because they don’t take a lot of planning. Oats are an ancient grain, loaded with fiber and nutrients, but the quick-cooking version is milled into smaller pieces so they cook in about 7 minutes. You can use any type of oatmeal you like, just cook it according to the package instructions.
Eggs: A wonderful source of protein and fat, plus who can resist a sunshiny yolk? No worries if runny eggs aren’t your thing; cook your eggs however you like for this recipe.
Avocado has a buttery texture that pairs particularly well with sweet potato and adds some healthy fat to this recipe, which makes it feel more satisfying.
Cherry tomatoes, halved, are wonderful pops of tangy flavor against the warmth of the other elements. You can also use a large tomato, chopped.
Parsley: A little chopped parsley adds its distinctive fresh flavor and acts as a lovely green sprinkle at the very end.
Feta: My go-to cheese fpr anything with sweet potatoes is feta! It’s such a wonderful sweet-savory combination. I don’t recommend buying pre-crumbled feta cheese, as it is usually quite dry. Instead, buy blocks of creamy feta in the brine and crumble the cheese to your preferred texture.
Za’atar adds a final sprinkle of citrusy, earthy flavor to savory oatmeal bowls.

Ingredient Spotlight

Citrusy, herbaceous za’atar is the final savory touch I love to add to my savory oatmeal recipe. Za’atar is a spice blend made with herbs, sesame seeds, sumac, and salt, blended together in proprietary combinations specific to the maker. I love it because it adds lots of different flavors in one simple sprinkle.

You can use za’atar on eggs, when baking bread or even on your favorite salmon recipe.

READ MORE: What Is Za’atar And How To Use It
TRY IT: Find my favorite Za’atar at our shop.
BEST SUBSTITUTE: A mixture of dried oregano, thyme, and sesame seeds.

How to Make Savory Oatmeal

Because I use quick-cooking steel-cut oats, it actually takes the sweet potatoes longer to cook than it takes the oatmeal! Start there, then prep your toppings. Here it is step by step:

Sauté the sweet potatoes and onions. In a large non-stick skillet with a lid, heat about 2 tablespoons extra virgin olive oil over medium-high. Next, add 1 chopped onion and 1 diced sweet potato (about a pound). Season with kosher salt and black pepper. Cook, stirring occasionally, until beginning to brown, about 5 minutes. Reduce heat to medium, cover, and allow the potatoes to cook until tender, another 5 to 7 minutes. Remove from heat, cover, and set aside.
Cook the oats. Add 2 cups water to a saucepan and bring it to a boil. Once the water boils, turn the heat to medium-low, stir in 1 cup quick-cooking steel-cut oats, and a pinch of salt. Cover and cook, stirring occasionally, until the oats are tender and the oatmeal has thickened, about 5 to 7 minutes. Remove from heat and set aside, covered.
Cook the eggs. In a small skillet over medium heat, with a little olive oil as necessary, cook the eggs to your liking.
Assemble the savory oatmeal bowls. Spoon some cooked oats into each bowl. Add in the sweet potatoes and a cooked egg. Finish each with some of a diced avocado, a handful of halved cherry tomatoes, chopped fresh parsley, crumbled feta cheese, and a sprinkle of za’atar. Serve immediately.

How to Get Ahead

To save time and make savory oatmeal a breakfast option for busy weekday mornings, you can prepare most of the ingredients ahead of time.

Cook the sweet potatoes. Sauté the sweet potatoes a day or two in advance or make roasted sweet potatoes and store them in an airtight container in the fridge.
Make the oatmeal. Cook the oatmeal up to 2 days ahead of time. Cool it and store it in the fridge. Oatmeal will harden a bit once chilled, so you may need to add some liquid to it when reheating it.
Batch-cook some eggs. Swap the fried egg for a boiled one that you can just halve or chop on top of your savory oatmeal.
Prep your toppings. Halve your tomatoes, crumble your feta, and chop your parsley ahead of time and store them in the fridge in individual airtight containers for up to 3 days. When you’re ready to eat, all that’s left to do is reheat the oatmeal and potatoes, dice some fresh avocado, and assemble your fast and easy savory oatmeal bowl.

Swaps and Substitutions

This savory oats recipe lends itself well to a variety of toppings, in part because oats have a very mild flavor and are easily complemented by stronger ones. Oat bowls are also a great way to use up leftovers! Just start with a bed of cooked oats and go from there. Here are some ideas for more savory oatmeal bowls:

Swap out the sweet potatoes: I like sweet potatoes in my savory oatmeal recipe because of their bright color and mild natural sweetness, but you can use basically any kind of leftover sautéed or roasted vegetables. Sauteed kale, baby spinach, mushrooms, or cubed zucchini would pair well with oats, and would also add a bit of heft and a lot of nutrition.
Change the protein: Have leftover cooked beef or chicken? Skip the eggs and use that instead! Finishing up leftovers that are already cooked is an easy way to save time making these oatmeal bowls. I’ve used leftover chicken shawarma and crumbled-up meatballs instead of eggs with great success!
Play with the seasoning: I chose za’atar in this recipe because the subtle nuttiness and citrus undertones add Mediterranean flair to these savory oatmeal bowls. But you can use whatever seasoning you like! Try sumac for a sprinkle of puckery sourness, a little ground cumin for earthy warmth, or Aleppo-style pepper for mild heat. My new favorite blend is baharat, and it has all sorts of warm flavors!
Make a vegan version: Simply omit the egg and cheese, and swirl in a dollop of hummus or top your savory oats with crispy roasted chickpeas to add some plant-based protein.
Substitute a different type of oat or grain: You can use rolled oats, quick-cooking oats, or regular steel-cut oats. Keep in mind that regular steel-cut oats take anywhere from 20 to 30 minutes to cook. Feel free to use cooked farro, freekeh, bulgur wheat, or barley in place of the oats. All would be delicious with these toppings!

How to Store and Reheat Savory Oatmeal

Store leftovers of savory oatmeal and the toppings in the refrigerator in separate airtight containers. Cooked oatmeal and the sweet potatoes will keep for 3 to 5 days.

Reheat sweet potatoes in a skillet over medium heat. To reheat oats, spoon them into a small saucepan and add a little water to help loosen them up. Warm over low to medium-low heat, adding more liquid if necessary, until the oats have returned to their previous creamy consistency.

What to Serve with Savory Oatmeal

These savory oatmeal bowls really are a complete meal, but if you want to make them into a brunch spread for a little crowd, add a fruit salad to serve on the side.

In cold weather I like to make a version beautiful winter fruit salad with citrus, apples, pears, and kiwi. In summer, go wile with a cherry, berry fruit salad. Add beautiful cups of hibiscus tea on the side. Still hungry? Nobody will complain if there are healthy, whole wheat blueberry muffins on the table, too.

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Easy Savory Oatmeal Bowls Recipe

These Mediterranean-style savory oatmeal gives you nutritious, flavor-packed breakfast bowls in about 20 minutes! Change up the toppings with different vegetables and protein, and use your favorite seasoning to finish the bowls. I love za'atar here, but baharat, one of my new favorite blends is also worth a try!

Course Breakfast

Cuisine Mediterranean

Diet Gluten Free, Vegetarian

Prep Time 5

Cook Time 15

Servings bowls

Calories 348.2kcal

Author Suzy Karadsheh

Ingredients

Extra virgin olive oil
1 medium yellow onion, chopped
1 sweet potato, about 1 pound, peeled and chopped into ½-inch cubes
Kosher salt
Ground black pepper
2 cups water
1 cup quick-cooking steel-cut oats
4 eggs
1 avocado, optional, cut into small cubes
1 cup cherry tomatoes, halved
½ cup chopped fresh parsley,
Feta cheese, crumbled
Za’atar

Instructions

Sauté the sweet potatoes and onions. In a large non-stick skillet with a lid, heat about 2 tablespoons extra virgin olive oil over medium-high. Add the onion and sweet potato. Season with kosher salt and black pepper. Cook, stirring occasionally, until beginning to brown, about 5 minutes. Reduce heat to medium, cover, and allow the potatoes to cook until tender, another 5 to 7 minutes. Remove from heat, cover, and set aside.
Cook the oats. Add water to a saucepan and bring it to a boil. Turn the heat to medium-low, stir in oats, and a pinch of salt. Cover and cook, stirring occasionally, until the oats are tender and the oatmeal has thickened, about 5 minutes. Remove from heat and set aside, covered.
Cook the eggs. In a small skillet over medium heat, with a little olive oil as necessary, cook the eggs to your liking.
Assemble the savory oatmeal bowls. Spoon some cooked oats into each bowl. Add in the sweet potatoes and a cooked egg. Finish each with some diced avocado, a handful of tomatoes, parsley, feta, and a sprinkle of za’atar. Serve immediately.

Video

Notes

Visit Our Shop for quality Mediterranean ingredients including extra virgin olive oils, and the za’atar used in this recipe.
Make-ahead tips: To save time and make savory oatmeal a breakfast option for busy weekday mornings, you can prepare most of the ingredients ahead of time.When you’re ready to eat, all that’s left to do is reheat the oatmeal and potatoes, dice some fresh avocado, and assemble your fast and easy savory oatmeal bowl.
- Sauté the sweet potatoes a day or two in advance or make roasted sweet potatoes and store them in an airtight container in the fridge.
- Cook the oatmeal up to 2 days ahead of time. Cool it and store it in the fridge. Oatmeal will harden a bit once chilled, so you may need to add some liquid to it when reheating it.
- Swap the fried egg for a boiled one that you can just halve or chop on top of your savory oatmeal
- Halve your tomatoes, crumble your feta, and chop your parsley ahead of time and store them in the fridge in individual airtight containers for up to 3 days.
Leftovers and storage: Store leftovers of savory oatmeal and the toppings in the refrigerator in separate airtight containers. Cooked oatmeal and the sweet potatoes will keep for 3 to 5 days.
To reheat: Warm the cooked sweet potatoes in a skillet over medium heat. To reheat oats, spoon them into a small saucepan and add a little water to help loosen them up. Warm over low to medium-low heat, adding more liquid if necessary, until the oats have returned to their previous creamy consistency.

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