Breakfast in

Mediterranean Diet

• A Mediterranean Diet is a style of eating based on the Southern Mediterranean region Spain, Greece, and Italy and Turkey). This kind of diet consists of a lot of vegetables and fruit, salads dressed with olive oil, fish, bread, pasta, and other grains. The diet contains only small amounts of fish and poultry, and red meat is rarely eaten. The diet also contains low to moderate quantities of wine, and some eggs. In recent years the Sonoma Diet has taken the principles of Mediterranean eating and packaged them up into a very popular diet.

Mediterranean Diet - Healthy Eating

• Mediterranean Diet is in line with healthy eating practices. Olive oil is not a magic weight loss solution, but it is the predominant oil of the Southern Mediterranean. Good quality Olive oil is a good source of mono-unsaturated fat.

Olive oil is a natural juice which preservesthe taste, aroma , vitamins and properties of the olive fruit. . Olive oil is the only vegetable oil that can be consumed as it is freshly pressed from the fruit. The beneficial health

effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content

of antioxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL

("bad") cholesterol levels while raising HDL (the good" cholesterol) levels. (1-3) No other naturally produced

oil has as large an amount of monounsaturated as olive oil -mainly oleic acid.

• Olive oil, at the very heart of the Mediterranean diet, is a fundamental part of any healthy, balanced diet.

• Olive oil's extraordinary health-giving qualities are widely recognized by experts worldwide.

• Digestive System: Olive oil improves the stomach's and pancreas' functions at a hepatobiliar and intestinal level.

• Bones: Olive oil stimulates bone growth while enhancing calcium absorption and mineralization.

• Circulation: Olive oil helps to prevents arteriosclerosis and its associated risks as well as regulating cholesterol levels

• Skin: Olive oil has both a protective and tonic effect on the epidermis.

• Endocrine System: Olive oil improves the body's metabolic functions.

• The Mediterranean Diet is a life style to live better, longer and happier. The Mediterranean Diet implies exercise, activity, healthy nutrition and natural products. Mediterranean Diet means to accept any type of food except artificial ones.

• Have every day a good breakfast with plenty fresh fruits as pineapple, strawberries, apples, pears, oranges, grapefruit (avoid banana and grapes). Have natural oat flakes (the same you use for porridge) but with skimmed milk and no sugar at all. Do not eat muesli as it usually has sugar, raisins and coco. In your oat you can put some nuts. Have eggs if you want (boiled or fried with a very small quantity of virgin olive oil). have a whole egg and two whites of eggs. (Give the yolks to your dog). You can change the eggs for grilled fish. Or have both options if your body needs it. You can have a little of real, not fake, integral bread without fat.

• Why is it Popular?The peoples of the Southern Mediterranean area have a lower incidence of heart disease than in the West. This could be attributed to the lower levels of saturated fat in their diet.

• Mediterranean region, especially Turkey,Greece. This diet includes:

• olives and olive oil • whole grains, mostly in bread and cereal rather than

pasta • very little red meat • fish and seafood • some cheese, but less milk • lots of vegetables • legumes and nuts

TURKISH BREAKFAST

• Breakfast in Turkish culture is a rich one as a range of products are consumed. A typical Turkish breakfast consists of slices of Turkish White cheese, honey or jam, black olives, olive-oil, boiled egg with plenty of fresh Turkish bread, simit or pohaca and strong Turkish black tea. Breakfast during the weekend is more elaborate, it includes fresh fruit, tomatoes, cucumber, yoghurt, sucuk (Turkish sausages), pastırma, börek and even soups are taken as a morning meal in Turkey.

• A typical Turkish breakfast consists of slices of beyaz peynir (white cheese), honey or jam, black olives, boiled eggs and piles of fresh Turkish bread which resemble crusty Italian loaves. More elaborate breakfasts include fresh fruit, vegetables, yogurt, accompanied by honey and jam, pastries called pogaca and various kinds of cheese borek (layered pastry leaves cooked in the oven). Invariably, Turkish black tea, brewed until intensely strong and bitter and diluted with water, and drunk from small tulip-shaped glasses is served at breakfast and throughout the day.

• If the Mediterranean Diet breakfast is strong you will not be hungry again in four or five hours at least. If you are then working or shopping, eat a couple of raw and peeled carrots and one or two very well washed apples (you will have them in your bag, prepared at the morning).

• Breakfast for Turks is filled with fresh ingredients. Bread is still bought daily from local artisans, and tea and coffee abound.

• You can eat bread with Crème Peynir, the Turkish version of cream cheese. It is delicious - a mix between cream cheese and creamy Brie. Spread on bread, and topped with cherry jam, it's a flavor that's out of this world.

• A simit (Turkish), is a circular bread with sesame seeds, very common in Turkey, The characteristics of simit (size, crunchiness/chewiness, etc.) tend to vary by region. In the city of İzmir, simit is known as "gevrek," (literally, 'crisp') although it is very similar to the Istanbul variety. Simit is generally eaten plain, or for breakfast with jelly, jam, or cheese.

• Simit are often sold by street vendors who either have a simit trolley or carry the simit on their head. Street merchants generally advertise simit as fresh ("Taze simit!"/"Taze gevrek!"

TURKISH TEA

5 spoons of teaA kettle of water

If neededSugar

• First put the water into the kettle, and enough tea in the teapot and place the teapot on the kettle. When the water boils in the kettle, pour some on the tea in the teapot. Wait 8 minutes. The tea in the teapot shouldn't be boiled but the water in the kettle must be hot. Then pour brewed tea into tea glass, half of the glass must be brewed tea and other half the hot water.

Sustainable Breakfast

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