Recipe photo: TED + Chelsea Cavanaugh. Food design.
The Mediterranean regime leads the charts as one of the best essential regimes year after year – and for a good reason. It is not only balanced on nutrition, but it is also easy to follow and can be personalized according to your food needs and preferences.
Although proteins are not the first word that comes to my mind when you think of the foods highlighted on the Mediterranean diet, it certainly has a place in this food model, especially for your morning meal. In fact, nutrition experts are suitable for starting your day with foods that pack both proteins and fibers, such as whole grains, dairy products, nuts and seeds, can be the best thing you can do to help you feel ready to attack your day.
Enter, Pudding in quinoa overnight. Here are all the reasons why dietitists love this protein -rich combo so much!
Related: The 8 best mediterranean dietary foods to eat for breakfast, recommended by dietitians
Why we love pudding in quinoa overnight
First and foremost, this recipe offers a trifecta of healthy fats, proteins and fibers with each bite. According to the dietary nutritionist recorded Elana Natker, MS, “the Mediterranean diet emphasizes fruits, vegetables, whole grains, beans, nuts and seeds. This breakfast filling over several, offering fibers, proteins and healthy fats to keep you longer, by reducing your chances of needing a snack in the middle of the morning. »»
Protein wrapped
With 18 grams of protein per portion, our quinoa pudding during the night is designed to help you rally to your next meal. In fact, research shows that proteins are more satisfactory and filled than fat or carbohydrates.
“Although breakfast is not traditionally large on a Mediterranean diet, focus on consumption of foods that provide part of this nutrient, including dairy foods like yogurt, can help you rally while you conquer your morning of cup Mediterranean Diet Kitchen Book For Mannequins. Speaking of this, most of the protein content in this recipe comes from Kefir, a fermented drink offering 9 grams of protein per portion to 1 cup. The remaining protein is thanks to chia seeds and quinoa – a source of protein from plants containing the nine of essential amino acids.
Related: protein n ° 1 that you should eat more on the Mediterranean diet, according to the dietitists
Fiber
Foods rich in fiber, such as berries, vegetables and legumes, is abundant in the Mediterranean diet. In addition to keeping you full longer, fiber has been linked to advantages for heart and intestinal health. It can also reduce the risk of certain types of cancer and can support weight management.
According to 2020-2025 food directives for Americans, adults are recommended to obtain 28 to 34 grams of fiber per day. This night pudding helps get closer to your fiber daily goal, offering 9 grams of fiber per portion, depending on the types of berries used.
Do you want to maximize your fiber intake? Raspberries are a treasure of fibers, offering 8 grams per portion of 1 cup!
Related: The best snack rich in fiber if you follow the Mediterranean diet, recommended by a dietitian
Contains healthy fats
The Mediterranean regime is not afraid of fat, but he chooses them judiciously. Olive oil, nuts and seeds are basic food and contribute to its cardiac health benefits thanks to their unsaturated fat concentrations.
Although they are not part of a traditional Mediterranean diet, Peterson notes that Chia seeds are an excellent addition to this food model because of their omega-3 content. Our pudding with a night quinoa includes 1 tablespoon of these tiny seeds, contributing 2.5 grams of omega-3 to your morning meal.
Simple, practical and versatile
This recipe takes about five minutes to make and can be prepared in a large batch, making it a win-win for the busy mornings. In addition, you can easily put your own rotation there, by exchanging ingredients you have at hand. Do you prefer honey to maple syrup? Or do you completely want the sugar added? No problem! Do not hesitate to be creative and adjust the recipe to meet your needs.
Tips for eating more protein
If obtaining enough protein seems to be a challenge for the Mediterranean diet, we have covered you. “While the Mediterranean diet suggests only one portion of dairy products or eggs per day and limiting your supply of red meat, other large sources of protein that are encouraged in the Mediterranean diet include nuts and nuts, seafood and poultry,” said Natker.
Here are three single swaps that add at least 9 grams of protein per service to your morning meal:
For more inspiration, consult these breakfast recipes inspired by the proven Mediterranean of Eatingwell cuisine, which all contain at least 15 grams of protein per portion and are approved by Peterson:
Related: List of ultimate Mediterranean dietary foods
The bottom line
It is essential to obtain enough protein, fiber and healthy fats at breakfast to keep you powered, concentrated and ready to conquer your day. Fortunately, our quinoa at night pudding is an excellent example of how to include this trifecta in the morning, with 18 grams of protein, 9 grams of fat and 9 grams of fiber per portion. In addition, it is a good option that you follow a Mediterranean inspiration diet or just need a healthy breakfast that you can prepare the day before.
Related: the surprising ingredient that you should eat on the Mediterranean diet – This is why
