Mediterranean Diet

Breakfast inspiration

Are you looking for some NEW healthy, tasty breakfast ideas for the whole family? How do pancakes, muffin, chocolate oatmeal and yogurt parfait sound?

I am very happy to see in social media that many friends, while sheltering in place, are being creative with food and trying new recipes. We as a family are doing exactly that! Some turn out really great and some… not (oh well).  I would like to share with you 4 tasty breakfast ideas, if you feel like you need a change They are nutrient dense but not energy dense (they are below 250 kcal per serving).

Special thanks to my friend Margarita who is trying out different pancake recipes for her toddler, Harris. Also thank you to Popie who craved a chocolate breakfast and got into the homemade chocolate oatmeal with no sugar. And a BIG thank you to our son Niko who loves his “yogurt o’s parfait” breakfast! Muffins are my favorite so here you go…

Margarita’s Peanut butter pancakes


8 pancakes (4 servings)

3/4 cup old fashioned rolled oats

¼ cup flour

2 eggs

1 ripe banana

½  cup 2% milk

1.5 Tablespoon peanut butter

1 teaspoon baking powder

DIRECTIONS: Mix in a food processor. Pour some mixture -the size of a CD- in a nonstick pan, on medium heat so they don’t burn. They only need a few seconds on each side.

Popie’s chocolate oatmeal

5 servings


180gr flesh of ripe bananas

150gr old fashioned rolled oats (1 ½ cup)

3 Tablespoons unsweetened cocoa

2 cups 2% milk

DIRECTIONS: Blend the bananas with the milk and the cocoa in a food processor. Transfer in a container and add the oatmeal, mix well with a spoon. Close the lid and store in the fridge overnight. Enjoy with your favorite fruit or add to plain yogurt.

Niki’s Carrot Walnut muffins

17 muffins


1 cup wholewheat flour

2/3 cup old fashioned rolled oats

½ cup extra virgin olive oil

2 eggs

½ cup walnuts

200gr green apple (weighed without peel and core)

3 medium carrots ground in food processor

½ of an orange and juice from the other half

¼ cup of water

½ cup honey

½ teaspoon cinnamon

2 teaspoons baking powder

Pinch of salt

DIRECTIONS: Preheat the oven at 375F (190C). In a big bowl add the flour, oats, cinnamon, salt, baking powder and mix. Blend the rest of the ingredients. Combine the mixtures and mix well by hand. Place the muffin paper cups in the tray and spray with a cooking spray. Poor the mixture in the muffin paper cups using a tablespoon and cook for about 30-35 min until done.

Niko’s yogurt o’s parfait


150gr 2% Greek yogurt

1 small apple (or half big) chopped in small pieces

1 teaspoon honey

1 tablespoon pumpkin seeds

2 tablespoons breakfast O’s

DIRECTIONS: In a bowl mix the yogurt with the apple and top up with the pumpkin seeds, o’s and honey.