Cancer-Fighting Medi Brunch Plate

Medi Brunch Plate
Stephanie Lang, MS, RDN, CDN

Nutrition Highlights (per serving)

Calories 353
Fat 13g
Carbs 37g
Protein 25g
View All
Total Time 15 min
Prep 15 min, Cook 0 min
Servings 2

A good source of protein in the morning helps get your eating on track for the day. Here, you get double the protein from Greek yogurt and a boiled egg, and fresh vegetables add crunch and lightness.

Savory yogurt is very common as part of the Mediterranean diet, an eating patter that may reduce risk of certain cancers, such as breast cancer. It's especially common when mixed with olive oil and fresh spices. Choose yogurt brands that state “contains live and active cultures” on the package to help fortify the immune system and keep your digestive system regular.

In this recipe, we also use the Middle Eastern spice known as za'atar which contains a mix of thyme, sumac and sesame seeds, to add flavor to the yogurt and vegetables.

Ingredients

  • ½ cup non-fat or low-fat plain Greek yogurt or labne
  • 1 teaspoon olive oil
  • 1/16 teaspoon salt
  • ¼ teaspoon za'atar
  • 1 large boiled egg
  • ¼ cup cherry tomatoes, halved
  • ½ medium bell pepper, sliced
  • 6 medium kalamata olives
  • 1 medium whole wheat pita bread

Preparation

1. Scoop the yogurt onto a plate or platter, create a small divot with a spoon and drizzle with olive oil. Sprinkle the salt and za’atar over the yogurt.

2. Serve with the boiled egg, cherry tomatoes, bell peppers, olives and pita bread. 

Ingredient Variations and Substitutions

Many people do not eat enough of the daily recommended amount of fruits and vegetables, especially vegetables. Why not start the day off right and enjoy your veggies at breakfast time?

Try using cucumber instead of bell pepper for a more traditional flavor. Use naan bread or Turkish simit bread (round bagel-like bread usually topped with sesame seeds) instead of pita. Naan bread and Turkish simit are not usually made from whole grains, so if you choose these breads, try to make the remaining grains you eat in the day from whole grain sources.

And if you're looking to add a touch of sweetness to your plate, include potassium-rich dates and almonds.

Cooking and Serving Tips

To make boiled eggs: place eggs into a medium pot and fill with cold water to cover the eggs. Heat over high on the stovetop until the water starts to boil. Once boiling, shut the water off, cover the pot and let it sit, covered, for 10 minutes. Drain the eggs and place into an ice water bath to cool. Peel and eat!

Nutrition Facts
Servings: 2
Amount per serving  
Calories 353
% Daily Value*
Total Fat 13g 17%
Saturated Fat 3g 15%
Cholesterol 187mg 62%
Sodium 655mg 28%
Total Carbohydrate 37g 13%
Dietary Fiber 6g 21%
Total Sugars 9g  
Includes 0g Added Sugars 0%
Protein 25g  
Vitamin D 1mcg 5%
Calcium 209mg 16%
Iron 3mg 17%
Potassium 548mg 12%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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