Soups and Stews
Start your morning right with this collection of healthy breakfast ideas! From healthy smoothie recipes to gluten free breakfasts to egg bakes muffins and more, we have options for everyone.
Breakfast can sometimes feel like an afterthought, but a satisfying healthy breakfast is the best kind of self-care. With a favorite healthy breakfast recipe up your sleeve, you can nourish your body and allow yourself to focus on the day ahead.
If you’re following the Mediterranean Diet, this list is a great way to prep for a busy week. You can mix and match different breakfast recipes in your weekly meal prep, followed by a make-ahead Quinoa Salad for lunch and a Cabbage Soup for dinner that just gets better the next day-just to name a few ideas, but we have hundreds of more Mediterranean Diet Recipes from which to choose.
So to make mornings easy, I’ve rounded up a list of my favorite healthy breakfast ideas. Whether you’re looking for something you can pack on the go, a vegetarian breakfast that’s quick and easy, a savory egg bake to feed the whole family or a gluten-free option that won’t leave you feeling hungry, I have a recipe for you!
Easy Make-Ahead and Packable Breakfast Recipes
Frittatas, quiches, and muffins store and reheat well, so they're a great way to get ahead for busy mornings. Prep these on a Sunday night to have a healthy breakfast ready in minutes!
Tunisian-Style Baked Frittata with Carrot And Harissa
This savory vegetarian breakfast is made with carrots, onions, fresh parsley, and warming North African spices, and harissa (which you can make yourself or order at our shop). It comes together in just 35 minutes and will easily feed 4 people. Though frittatas are usually crust-free, the carrots and onions make a crust-like base for the egg mixture. Prepare it in advance for an easy, healthy breakfast on the go.
Crustless Quiche with Spinach and Mushrooms
Make this low-carb, gluten-free, and vegetarian quiche when you have extra time on the weekend, or assemble it ahead of time for a healthy breakfast option during the week. Serve it with a fresh salad to keep the entire meal low-carb!
Egg White Frittata with Smoked Salmon
Perfect for a breakfast or brunch that can double as dinner, this hearty frittata boasts savory flavors and lots of protein. With 15 minutes of prep time, it makes enough for 8 servings and is ready in just over 30 minutes.
Feta and Spinach Frittata
Always a crowd-pleaser, this 20-minute baked frittata is full of fresh, herbaceous flavor and nutrient-rich spinach. This satisfying healthy breakfast recipe is gluten-free, vegetarian, and makes up to 8 servings.
Spanakopita Egg Muffins (Easy Egg Bite Recipe!)
These crust-free egg bites are gluten-free, protein-rich, and perfect for meal prep! They’re made in a fraction of the time it takes to prepare traditional spanakopita, and have only a portion of the calories, too! Make a healthy breakfast for the entire week in just 30 minutes!
Healthy Blueberry Muffins (Whole Wheat!)
Free from refined [TAG57] and flour, these 100 percent whole [TAG58] muffins boast fiber, protein, and micronutrients. They’re sweetened naturally with honey and applesauce and whole milk for a fluffy texture. Keep these on hand for a quick breakfast on the go.
Healthy Breakfast Egg Muffins
Loaded with veggies and lean protein, these versatile baked egg cups will ensure you start your day on the right foot. They’re full of Mediterranean flavors like briny Kalamata olives and tangy feta cheese! Prepare these when you need a gluten-free and low-carb grab-and-go breakfast.
Mediterranean Diet Breakfast Recipes
Vegetables, fruit, whole grains, dairy, and lean protein are staples of the Mediterranean diet, and you can use them in a variety of healthy breakfast recipes. All of these options combine fresh ingredients and bold flavors for savory meals that satisfy your tastebuds and leave you feeling full and energized. Here are some Mediterranean breakfast recipes to try:
White Bean Shakshuka
Gluten-free, dairy-free, vegetarian and so satisfying! Canned cannellini beans add a nice creaminess, along with low-fat, heart-healthy nutrition and protein. Feel free to mix it up to suit your needs: leave off the eggs for a vegan version, and add whatever fresh veggies are lingering in your fridge.
Soft Scrambled Eggs
You’ll be amazed at how creamy and soft these scrambled eggs turn out. It’s all thanks to my secret ingredient—Greek yogurt! All you need is four ingredients and 10 minutes. Enjoy them with your favorite toast or homemade bagels.
Eggs In Purgatory (Uova Al Purgatorio)
All you need is a handful of ingredients and 1 skillet to make this easy poached egg recipe. This vegetarian breakfast is best served on a lazy Sunday morning when you have plenty of time to let the sauce simmer and thicken. A crusty loaf of bread or Focaccia is a must-have for soaking up the spicy tomato broth and runny egg yolks!
The Ultimate Mediterranean Breakfast
A Mediterranean breakfast board is one of the healthiest ways to kickstart your day, and a great way to feed a crowd. With fresh veggies, falafel, hummus, olives, pita, and a touch of cheese, it's almost too beautiful to eat! And you can easily prep everything in advance without sacrificing flavor.
Sweet Potato Hash Recipe with Za’atar and Chickpeas
My twist on classic hash gives a boost of flavor with Mediterranean spices, heart-healthy chickpeas and fresh veggies. A family-friendly meal that's on your table in just 30 minutes!
Eggs Fra Diavolo
This saucy egg dish puts a creative spin on the classic eggs in purgatory recipe. Hard-boiled eggs are pan-fried until crisp and golden brown, then nestled into a spicy jalapeño tomato sauce. Serve this dairy-free breakfast with crusty bread or warmed Barbari Flatbread.
Easy Shakshuka
Made in just 30 minutes and one skillet, this poached egg and chunky tomato sauce recipe is just as nutritious as it is delicious. It’s impressive enough for Sunday morning but easy enough to whip up any day of the week. Serving with fresh Pita or Challah Bread to soak up all the saucy goodness in this healthy breakfast recipe!
Easy Potato Omelet
You only need 20 minutes to whip up this gluten-free and dairy-free herby baked omelet. Just like a frittata, the omelet starts on the stovetop and finishes cooking in the oven. It’s filling enough to eat on its own, but I love to serve it with a big Mediterranean Salad.
Menemen (Turkish Scrambled Eggs With Tomatoes)
You’re in the right place if you’re looking for a nutritious 20-minute breakfast made in just one pan. Soft scrambled eggs are mixed with tomatoes, peppers, onions, and dried oregano, creating a savory breakfast combo you’ll want to make every day of the week! For a complete meal, serve menemen with Simit (Turkish Sesame Bread Rings).
Loaded Mediterranean Omelette
You only need a few minutes to make this fluffy folded omelet. The toppings are versatile and can be customized to your liking. Stick with fresh veggies and herbs for a cheese-free option. Or add a small handful of feta cheese for extra flavor and creaminess.
Lablabi (Tunisian Chickpea Stew)
If you’ve never tried stew for breakfast, you’ve been missing out! This vegan recipe is bursting with warm flavors and plant-based protein. Ready in under an hour, it’s a hearty meal perfect for cold and cozy mornings. Make it on the weekend and reheat it all week.
Easy Breakfast Stuffed Peppers
Who said stuffed peppers were just for dinner? This recipe adds a fun breakfast twist! Made with a potato hash stuffing and topped with soft eggs, it’s a flavor-packed, gluten-free, vegetarian breakfast you can whip up in 20 minutes, or prepare in advance and heat up in no time.
Mediterranean Potato Hash with Asparagus, Chickpeas and Poached Eggs
You’ll only need 25 minutes and a single skillet to whip up this veggie-filled vegetarian recipe. Potatoes, chickpeas, asparagus, and red onion create a savory base and work perfectly to absorb the runny yolk of the poached egg. Pair it with challah bread to get every last drop!
15-Minute Mediterranean Breakfast Bowl
This is the essential use-up what you have on hand recipe! Spoon hummus into a bowl, top it with a jammy egg, and then saute any veggies you have around the house. Add the veggies to the bowl with the hummus and you have yourself a healthy breakfast recipe that took hardly any time to make.
Quick and Easy Breakfast Recipes
Easy breakfasts don't have to be bad for you. Try these ultra-simple healthy breakfast ideas when you're short on time.
Mediterranean-Style Breakfast Toast
Upgrade your morning toast with the Mediterranean flavors of this 10 minute vegetarian recipe. Made with hummus, fresh vegetables, and crumbled feta cheese, it’s nutritious and hearty on its own as a vegetarian meal. Or, you can serve it with Fruit Salad and Boiled Eggs to make it even more filling.
Pita Breakfast Pizza with Za’atar
There’s no excuse for skipping breakfast when this 10-minute breakfast pizza is an option! Made with store-bought pita and hard-boiled eggs, this high-protein vegetarian breakfast will quickly become your go-to for a quick morning meal. It’s delicious as is, but it can also be dressed up with extra veggies or a drizzle of Tahini Sauce for even more flavor and nutrients.
Za'atar Eggs Fried in Olive Oil
Dairy-free and ready in under 5 minutes! Contrary to what some may say, extra virgin olive oil is a healthy frying [TAG59] that's been an essential part of the Mediterranean diet for centuries-for a deeper dive, check out our guide: Cooking With Olive Oil: Everything You Need To Know! Fry the eggs to your liking, top them with diced tomatoes, and serve over pita bread.
Egg Toast with Vegetables
Transform your morning toast into a complete meal with this easy recipe. Whisked eggs combine with warm seasonings, fresh veggies, and tangy feta cheese and baked in the oven so there's no flipping or fussing. It’s a protein-rich, vegetarian, gluten-free-friendly breakfast that's ready in about 20 minutes!
Healthy Smoothie Recipes and Breakfast Drinks
Smoothies and nutritious beverages are my go-to breakfasts when I have a busy morning but need to fuel my body before I head out the door. All of these recipes feature simple, nutritious ingredients and can be prepared in minutes with no cooking required.
Green Smoothie with Mint
Vegan, gluten-free, nut-free, dairy-free, and refined sugar-free, this refreshing smoothie packs over three servings of [TAG60] and veggies into each serving. Even better, it’s ready in five minutes and is so tasty that even your pickiest eaters won’t even realize they’re drinking veggies!
Mango Smoothie (4 Ingredients!)
Fresh [TAG61] and plain yogurt are all you need for this sweet and healthy smoothie recipe. Use fresh or frozen fruit, and opt for Greek yogurt for a boost of protein. You can even turn it into a bowl with Homemade Olive Oil Granola on top.
Ayran (Turkish Salty Yogurt Drink)
You only need three ingredients and four minutes to make your new favorite morning beverage! Sweet, frothy, and refreshing, this recipe is particularly delicious on warm days. Enjoy it on its own, or pair it with a savory breakfast recipe like eggs or toast.
Simple Green Juice Recipe + Tips
Who said eating your veggies had to be boring? Not with this recipe! With six nutritious ingredients, it’s full of vitamins, nutrients, and fiber, but all you taste is the sweet flavor of the fruit. You can even prepare it ahead of time, and store it in the fridge.
Creamy Tahini Date Banana Shake
This healthy breakfast shake is made with bananas, Medjool dates, creamy vegan tahini (which you can find at our shop), almond milk, and a dash of cinnamon. It has a sweet flavor with notes of warmth. So rich and creamy that you’ll feel like you’re drinking a milkshake!
Crowd-Pleasing Healthy Breakfast Casserole Recipes and Bakes
Breakfast casseroles and bakes are great to prepare in advance and reheat throughout the week, or on a Sunday morning to feed the whole family. And feel free to adjust the recipes to use up whatever leftover veggies you have on hand.
Breakfast Strata (Baked Egg Casserole)
With prosciutto, fresh vegetables, parmesan, and chevre cheese, the layered egg casserole is full of savory flavor and creamy richness. Replace the prosciutto with any of your favorite veggies to make it vegetarian. I like to prepare it the night before and bake it fresh in the morning!
Easy Vegetarian Egg Casserole
Full of Mediterranean flavors, this versatile egg bake is the ultimate make-ahead breakfast. I load it up with fresh veggies, herbs, and feta cheese, but you can use whatever you have in your fridge. Prepare it the night before, and serve it at a large brunch party.
Easy Sheet Pan Baked Eggs And Vegetables
Who said sheet pan meals are exclusive to dinner? This breakfast sheet pan recipe brings all the ease and convenience of a one-pan meal without skimping on flavor. With this recipe, you can prepare a gluten-free and vegetarian breakfast for a crowd in just 20 minutes!
Italian-Style Breakfast Strata Recipe With Fillo
Crusty bread is swapped for light and flaky layers of fillo (phyllo) dough in this flavorful egg, sausage, and veggie strata bake. Serving up to 12 people, this casserole is perfect for large brunch parties or holiday gatherings. It’s best served warm alongside a Mediterranean Tomato Feta Salad.
Kuku Sabzi: Persian Baked Omelet
Gluten-free, dairy-free, and heavy on the fresh herbs, this ultra-flavorful baked omelet is typically served during the Persian New Year. However, this breakfast is whipped up in just 40 minutes, so it doesn’t need to be reserved for only holidays. It’s quick and easy enough for any day of the week!
Middle Eastern Zucchini Baked Omelet (Eggah Bi Kousa)
You only need 30 minutes to make this flavorful and healthy vegetarian breakfast. This fluffy baked omelet is loaded with zucchini and fresh mint, giving it a refreshing, summer-like quality. Enjoy it on its own or with a side of Fattoush or Tabouli Salad.
Easy Oven Baked Eggs
These oven baked eggs are a game changer for busy mornings. Cook as many as you like in ramekins for perfect portions. Then add your favorite toppings! They’re perfect on their own but also pair well with a side of Bread, Fruit Salad, and Green Juice for a full spread.
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The post Healthy Breakfast Ideas (37 Healthy Recipes to Start Your Day!) appeared first on The Mediterranean Dish.
By: Suzy KaradshehTitle: Healthy Breakfast Ideas (37 Healthy Recipes to Start Your Day!)
Sourced From: www.themediterraneandish.com/healthy-breakfast-ideas/
Published Date: Tue, 05 Mar 2024 13:00:00 +0000
Frequently Asked Questions
What is a Mediterranean breakfast?
A Mediterranean breakfast would include a combination protein, healthy oil, and carbohydrates. Eggs can be cooked in olive oils with roasted vegetables, or served with Greek yogurt or Cheese. Whole-grain toast is also an option. Quinoa porridge can also be made with fresh fruits, nuts, seeds, and quinoa porridge. Avocado toast is a wonderful option for breakfast. You can start your day with Mediterranean-inspired proteins like wild-caught fish, grassfed meat, organic eggs, and nuts. You can choose whole grains such as quinoa or oats as nutritious carbohydrates; you can limit sugar intake by choosing fresh fruits over sweetened yogurts and cereals; you can add healthy fats such as avocado, extra-virgin olive oil, coconut oil, and olives to your meal; and, for additional antioxidants, green tea.
Is the Mediterranean diet primarily plant-based?
Yes, the Mediterranean Diet is primarily a plant-based diet. The Mediterranean Diet is primarily plant-based. This includes fruits, vegetables and legumes as well as nuts and seeds. Due to their history around the Mediterranean Sea, however, some animal proteins like red meat, poultry, and fish are not as prevalent in this ancient diet. These protein sources can be omitted for those opting for a vegan or vegetarian lifestyle within this eating style. Other dairy sources such as soy yogurt and tofu are great options for extra nutrition and proteins.
Is Banana permissible in the Mediterranean diet
Yes, bananas may be eaten on the Mediterranean Diet. Bananas, a nutritious, low-calorie fruit, can provide beneficial dietary fibre, potassium, vitamin B6. It can be used as a side dish or added to meals such as porridge, smoothies and salads. It could also be enjoyed as a snack with nut butter such as almond or peanut for added proteins. It may be beneficial to combine fruits like bananas with healthy fats such as nuts and seeds when following the Mediterranean diet. This will improve digestion and increase satisfaction while eating throughout the day.
What are the main dishes in a Mediterranean food plan?
A Mediterranean diet consists of fruits, vegetables, whole grain, legumes and nuts. There are also small amounts of red meat and lean poultry about once a week. Dairy products such as low-fat yogurt or cheese are also included. It is better to eat fresh ingredients than processed foods. Herbs are to be used generously instead of salt to flavor meals. To reap the full benefits, it is important to include physical activity in your daily life. This diet can be made more enjoyable by sharing mindful eating techniques with friends and family when sharing meals.
Can the Mediterranean Diet be vegetarian?
Yes, vegetarians can follow the Mediterranean Diet. This eating style can be followed by vegetarians who omit meats such as red meat, poultry, fish, and other animal proteins. They could choose various plant-based options for protein sources like legumes, nuts, and seeds, which are staples in the Mediterranean Diet. If necessary, healthy fats like olive oil and olives are added to help make up for the lack of protein. Additionally, incorporating alternative dairy sources such as tofu or soy yogurt is also an option to gain vitamins and minerals while following a vegetarian lifestyle within this diet. Some other ideas may include mashing beans over toast, adding nuts and seeds over salads or bowls, having hummus with vegetables for snacks throughout the day, or replacing ice cream with frozen banana slices for dessert options!
Is the Mediterranean diet suitable to people with diabetes?
People with diabetes or other health issues will find the Mediterranean Diet helpful. This diet is based on whole foods, focuses on healthy fats instead of butter or lard, and minimizes refined sugars and carbs. This reduces the chance of developing diabetes in people who are not already living with it, and helps to control blood sugar levels for those with diabetes. Incorporating some exercise into this diet will help maintain and control blood sugar levels. Healthy food swaps like replacing white bread with whole grain bread or adding nuts in salads to replace crackers can help create a balanced eating plan that's suitable for managing symptoms and conditions.
What fruit can you eat as part of a Mediterranean diet
Fruits commonly found in the Mediterranean Diet include apples, oranges, grapes, melons, pears, figs, dates, and berries. For extra nutrition, add fresh fruits to your breakfast options like smoothie bowls and parfaits. Greek yogurt is a great option for breakfast. It provides natural sweetness and does not require any processed sugars. Also, fresh fruit can be added to salads and can satisfy sweet-taste cravings. You can also enjoy healthy snacks like nuts, seeds and almonds. Also, dark chocolate may be a good option for antioxidants. Discover the diverse local foods that are considered to be staples in Mediterranean countries and enjoy the rich flavors of this ancient diet.
Statistics
- The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
- One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
- Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
- 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
External Links
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- (PDF). The Association Between Dietary Patterns AND Insulin Resistance: Systematic Review
- (PDF). Citrus as an ingredient in the Mediterranean diet
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- The Mediterranean Diet: A transition from an environment-driven food culture to an emerging medical prescription - PMC
- Definition of Mediterranean Diet: A Literature Review. PMC
How To
How to adopt a Mediterranean diet for a healthier lifestyle
The Mediterranean Diet is an eating pattern inspired by the traditional cuisines of countries along the Mediterranean Sea. It emphasizes healthy fats. Whole grains, legumes, fresh fruits and veggies. The diet also includes moderate intakes of eggs, white meat, milk products, and red wines. The regular intake of plant-based foods, such as legumes or nuts, is a key feature of this diet. It's rich in nutrients, including vitamins, minerals, antioxidants, and plant protein. These foods also have anti-inflammatory benefits that are well known.
Adopting a Mediterranean diet can offer many potential health benefits, including living longer lives with good quality; improved blood lipids; better glucose control; reduced risk for depression; better cardiac health; enhanced cognitive function; reduced risk for certain types of cancer (e.g., colon) compared to other dietary strategies. Evidence supports the possibility of weight management and heart disease prevention. This lifestyle promotes healthy eating habits, including the promotion of healthy body composition and overall health. It also helps to reduce food cravings at random times during the day. This lifestyle can also have health benefits by incorporating moderately vigorous physical activity into your day. For example, walking or biking to work, and taking the stairs rather than the elevator.
Eat more fruits and vegetables as sides and snacks to adopt a Mediterranean-style diet. Refined grains should be replaced with whole-grain options, such as brown rice or quinoa, oats or barley. You can get more protein from fish, beans, or nuts. Olive oil can be used as your main cooking fat. Use herbs and spices instead of salt to season food. You should consume moderate amounts of milk, yogurt, and cheese. Finally, enjoy a glass red wine occasionally to complete your Mediterranean diet experience.
It takes effort and time to make changes to your daily meals. There are a few tips that can help you transition to a healthier diet. Learn how to make your diet more varied. This will give you the opportunity to experiment with different spices, fruits, and veggies, so that you don't become bored by the same food. Last but not least, integrate grains, legumes, and high-fiber items that can help enhance satiety after meals.
Mediterranean cuisine encourages you enjoy food and to cook with a healthy approach. It is possible to increase your intakes in whole foods and plant ingredients over time, making small adjustments at first. This diet can provide potential health benefits including improved quality of life and longer life span.
Resources:
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[TAG76]Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart |
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[TAG77]The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular |
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[TAG78]Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older |
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[TAG79]This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death. |
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[TAG80]CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the |
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[TAG81]The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease. |
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[TAG82]According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several |
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[TAG83]The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits, |
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[TAG84]The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to |
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[TAG85]The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds. |
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[TAG86]Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases |
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[TAG87]It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool. |
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[TAG88]There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life. |
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[TAG89]A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of |
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