Enjoy Olive Oil at Breakfast

You've heard it before: breakfast is the most important meal of the day. But while eating something is almost always better than skipping breakfast entirely, not all breakfast meals are created equal. 

The Mediterranean diet is considered by many nutrition experts to be one of the healthiest ways to eat because it is loaded with anti-inflammatory foods and built upon plant-based ingredients and healthy fats, including extra virgin olive oil. In fact, the FDA recommends two tablespoons a day of EVOO!

Here are five simple ideas for breakfast that can help you satisfy your daily dose--and get your day started with good health and lots of flavor!

Greek Yogurt or Oatmeal and Olive Oil

Both greek yogurt and oatmeal are beneficial choices for a healthy breakfast. Greek yogurt is known for its high protein, calcium and probiotic content. Oatmeal provides complex carbs and fiber, keeps your blood sugar under control, and helps maintain an ideal balance of bacteria in your gut. For either choice, try drizzling some EVOO on top and mix it in some chopped fresh or dried fruit and nuts to make a satisfying breakfast.  (With the yogurt, try also adding some crumbled shredded wheat or other healthy grain cereal.)

For a make-at home oatmeal, we love this recipe.

Ingredients:

• 1/2 cup oatmeal
• 1 cup water
• 1 tablespoon EVOO
• 2-3 dashes of salt
• 2-3 dashes of pepper
• 1/2 tsp maple syrup
• 1/4 cup fresh blueberries
• 1/2 banana, sliced
• 1/4 cup shelled walnuts

Instructions:

• Combine water, salt and oatmeal in bowl and microwave for 2:15
• Remove from microwave and add blueberries, banana and EVOO, stirring well
• Return to microwave and run on high for 1:15
• Remove and add walnuts, maple syrup and pepper to taste

View original oatmeal recipe: https://www.aboutoliveoil.org/optimize-your-morning-with-evoo-oatmeal.

You can also make granola with olive oil to sprinkle over yogurt.

Avocado toast with olive oil

Fresh avocados are a nutrient-dense food that makes for a satisfying breakfast.

Ingredients:

• Two slices whole wheat bread
• 1 ripe avocado
• 1 tablespoon of extra virgin olive oil
• 1 tablespoon freshly squeezed lemon juice (about ½ of a lemon)
• Flaked sea salt
• Freshly ground pepper

Instructions:

• Toast bread slices to your liking.
• Halve the avocado lengthwise. Twist the halves to separate them, and remove pits. Scoop out the flesh and discard skins.
• Add the avocado to a small bowl. Softly mash the avocado and drizzle with extra virgin olive oil and lemon juice. Mix gently.
• When the toast is ready, spread avocado mixture onto toast and season with flaked sea salt and pepper.

Eggs made with olive oil 

Eggs cooked in extra virgin olive oil elevates their flavor and nutrition. You can also enjoy eggs with extra virgin olive oil scrambled, or drizzle extra virgin olive oil on hard- or soft-boiled eggs, too.

Ingredients:

• Fresh eggs
• 1 teaspoon extra virgin olive oil (per egg)

Instructions:

• Add extra virgin olive oil in a small skillet set over medium-high heat. 
• When the oil is hot, crack the first egg into a small bowl . 
• Fry the egg for about 2 to 3 minutes, until the egg white edges are lacy and crispy and the egg yolks have set.
  
  

Fruit salad tossed with olive oil

This zesty fruit salad can serve double duty at breakfast or for a dessert following your dinner!

Ingredients:

• 4 tablespoons of extra virgin olive oil
• 3 tablespoons fresh orange juice
• 1 tablespoon lemon juice
• 1/2 teaspoon granulated sugar
• Fresh mint

Instructions:

• In a small bowl, mix orange juice, lemon juice, and sugar.
• Whisk in the olive oil a few drops at a time until dressing is creamy and emulsified.
• Taste and adjust ingredients to make vinaigrette zesty and well-balanced.

How to serve:

• Pour over a mix of fresh fruit. We recommend strawberries, blueberries, watermelon and grapefruit.
• Garnish with mint.

View original recipe: https://www.aboutoliveoil.org/fruit-salad-with-extra-virgin-olive-oil-0

Olive oil coffee

Made famous by Starbucks, you can make olive oil coffee at home.

Ingredients:

• 6 oz strong black coffee
• 1.5 teaspoons of extra virgin olive oil

Instructions for hot olive oil coffee:

• Use a blender to emulsify the olive oil with the coffee. Be careful when blending hot drinks to avoid being burned with hot coffee!
• Add sweetener if you like (but we like it without!)

View original recipe: https://www.aboutoliveoil.org/coffee-with-olive-oil-recipe

Instructions for cold olive oil coffee:

• Using cold or room temperature coffee, pour coffee and EVOO into a cocktail shaker with ice (and if using, sweetener--we like to use little maple syrup), shake and pour!

Olive oil shots

For those who find themselves skipping breakfast or simply not being morning eaters, taking a shot of olive oil might be an intriguing alternative. This practice, embraced by some health enthusiasts, involves consuming a small amount of high-quality extra virgin olive oil first thing in the morning.

Starting with a teaspoon or tablespoon, you can gradually increase the amount to suit your preference.  By savoring the aroma and experiencing the slight burn from the polyphenols, you can turn this into a mindful morning ritual.

If the idea of drinking olive oil doesn't appeal to you, remember that incorporating it into your meals throughout the day can be just as beneficial. Whether you drizzle it over your favorite dishes or blend it into a smoothie, the goal is to enjoy the health perks of this Mediterranean staple.