Special Breakfast Treat

JUMBO BLUBERRY MUFFINS

Ingredients

4 1/4 cups all-purpose flour
1 1/2 cups sugar
1 cup softened butter
Baking powder, 1 tablespoon
1 teaspoon of salt
Baking soda, 1/2 teaspoon
1 teaspoon cinnamon
1 tablespoon grated lemon zest
Buttermilk, 1 1/2 cups
2 large eggs
1 tablespoon vanilla
Blueberries, fresh or frozen: 2 cups

Crumb Topping
Unsalted Butter, 3/4 cup
1 1/2 cups all-purpose flour
Packed brown sugar, 1/3 cup
Sugar granules - 1/3 cup
Cinnamon, 1 teaspoon, ground
1 teaspoon of kosher salt

Powdered Sugar Glaze
Powdered sugar, 1 cup
1/2 teaspoon vanilla extra
Milk - 2 to 3 tablespoons

Directions

Combine all ingredients for the topping and set aside.
Pre-heat oven to 375 degrees F.

Grease 12 large muffin cups. Put cupcake liners into each cup.
In a large bowl, use an electric mixer to beat butter and sugar until creamy.
Mix baking powder, baking soap, cinnamon and lemon zest in a large bowl until well combined.
In a separate bowl, whisk buttermilk, vanilla, and eggs to combine. Add the flour mixture alternately to the creamed mix and gently combine.

Fold the blueberries in carefully.
Divide the mixture evenly between the muffin pans.
Sprinkle the reserved streusel on top of the muffins.
Bake for 30 minutes or until muffins are done. (If using frozen berries, baking time may increase slightly).
After cooling for 5 minutes, carefully remove the tins to a rack.
Combine glaze ingredients
When cool drizzle with glazing.

Frequently Asked Questions

Can I consume alcohol while following the Mediterranean diet?

Yes, alcohol can be enjoyed in moderation as part a Mediterranean diet. You should limit your drinking to just one glass per day for men and 1 glass for women. Dry wines, beer, and spirits with natural ingredients like brandy, vodka or whiskey are all acceptable drinks. Heavy spirits like cocktails should be avoided due to their high sugar content. Drinking water and herbal teas daily can help keep your body hydrated, as well as reduce the desire to drink sugary drinks.

What is a typical Mediterranean breakfast?

A Mediterranean breakfast would include a combination protein, healthy oil, and carbohydrates. Options can range from eggs cooked in olive oil with a side of roasted vegetables or a salad, Greek yogurt or cheese served with whole-grain toast, or quinoa porridge topped with fresh fruits, nuts, and seeds. Avocado toast with tomatoes and Feta cheese is another great breakfast option. High-quality protein sources such as grass-fed meats, wild-caught fish and organic eggs are a great way to start your day. Consider whole grains such quinoa and oatmeal as healthy carbohydrates. Limit sugar by eating fresh fruits and avocados instead of processed yogurts or cereals. Add healthy fats like extra virgin olive oil and coconut oil to your breakfast. Green tea is a great addition for antioxidants.

What are the main meals in a Mediterranean meal?

Mediterranean food includes fruits, vegetables and whole grains as well as legumes, nuts and healthy fats like olive oil and olives. It is better to eat fresh ingredients than processed foods. You should use herbs instead of salt when flavoring meals. It is essential to incorporate regular exercise into your daily routine in order to reap all the benefits of this diet. This diet can be made more enjoyable by sharing mindful eating techniques with friends and family when sharing meals.

Is Banana allowed in Mediterranean Diet?

Yes, banana is allowed on the Mediterranean diet. Bananas provide healthy and low-calorie nutrition. They are rich in vitamin B6, potassium, and dietary fiber. Bananas can be added to salads, porridge, smoothies, and sweet potato dishes as a healthy side dish. For added protein, you can enjoy it as a snack with nuts butter like peanut or almond. If you are following the Mediterranean Diet, it might be beneficial to pair bananas and healthy fats like seeds and nuts to increase digestion and promote satisfaction when eating meals.

Is it possible to lose weight by following the Mediterranean diet

Yes, it's possible to lose weight with the Mediterranean Diet. Because the diet focuses on whole foods like vegetables, fruits, legumes, and olive oil, it can reduce calories and provide vital nutrients for your overall health and well-being. Incorporating exercise into your diet can help to lose excess calories and aid in weight loss. A positive mindset, coupled with a reduction in processed foods, red-meat consumption, and sugar intake, can help to maintain a healthy body weight.

How do you get started with the Mediterranean Diet?

Get started on the Mediterranean diet by stocking up your kitchen with fresh fruits and veggies. This could be as simple as making a variety of vegetables and proteins that can be used in recipes for the week. Quinoa, oat groats, and millet can be substituted for refined grains. In order to enhance flavor and nutrition, it is important to include healthy fats such olive oil and sesame in your meal prep. Garlic, oregano basil, garlic, and turmeric all make great additions for meals.

What are some of the principles that underlie the Mediterranean diet?

Mediterranean lifestyle is known for its emphasis on healthy and nutritious food choices, regular exercise, and regular socializing. This diet emphasizes fruits, vegetables, whole grains, legumes, healthy fats such as olive oil and nuts, and a moderate intake of dairy products, fish, meat, and poultry. Red wine is encouraged in moderation. The basic principles of the Mediterranean diet are:

1. Eat primarily plant-based foods, including fruits and vegetables; whole-grain bread and cereals; beans (legumes), nuts, and seeds; healthy fats from olive oil and olives; small amounts of low-fat cheese; yogurt (preferably nonfat); fish (at least twice a week), small amounts of lean poultry or red meat about once per week; minimal fried foods.
2. If possible, opt for fresh ingredients instead of pre-packaged processed food products.
3. To enhance the flavor of your meals, add herbs to replace salt.
4. Incorporate physical activity into your daily routine, like taking a walk after dinner or participating in an exercise class.
5. Enjoy meals with your family and friends, and enjoy the pleasure of sharing food.
6. Practice mindful eating by paying attention to your food's flavors, textures, and smells. This will allow you to know when you feel full and satisfied.

Statistics

• 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)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• 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)
• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)

External Links

[TAG74]

• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

[TAG77]

• American Heart Association


• What is the Mediterranean Diet (or Mediterranean Diet)? American Heart Association

[TAG80]

• Health Benefits from the Mediterranean Diet: Metabolic & Molecular Mechanisms – PubMed


• PubMed: The Mediterranean Diet and Cardiovascular Health

[TAG83]

• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• The Best Diets in 2023 – Expertly Reviewed by US News Health

How To

What is the Mediterranean Diet and How can it Reduce your Risk of Heart Disease or Stroke?

Healthy fats, whole grains and legumes are all part of the Mediterranean diet. It has been linked to numerous health benefits such as better blood lipids. better glucose control. reduced risk of developing certain cancers. This dietary approach could also reduce the chance of suffering from stroke or heart disease, according to research.

It is possible to incorporate Mediterranean-inspired foods into your daily diet by swapping high-calorie snacks like chips for nutrient-dense vegetable appetizers or other traditional greens or beans dishes. You can also increase your satisfaction after meals by learning how to add spices or other sources of nuts, fruits, or vegetables. Additionally, moderate amounts should be added to your daily intake of milk, yogurt, and cheese for additional nutrition. Olive oil should be the main cooking fat, not traditional oils. A glass of red wine is a good option to round out the Mediterranean experience.

Combine this with regular, vigorous physical activity at an average intensity to see even more improvement in short-term results, as well as long-term benefits on body composition, overall health, and chronic disease prevention. The Mediterranean diet encourages healthy eating and provides substantial benefits for reducing your risk of heart disease and stroke.

Resources:

[TAG86] FOOD OF THE WORLDIn this cooking game you can prepare a wide variety of food: from Mexican tacos and nachos, to Italian pizzas or salads from the..

[TAG87] FOOD OF THE WORLD In this cooking game you can prepare a wide variety of food: from Mexican tacos and nachos, to Italian pizzas or salads from the

[TAG88] We dive deep into the world of the carnivore diet as we challenge @anthonychaffeemd a neurosurgeon resident and expert on the #carnivorediet ...

[TAG89] Are you looking for the best baked cod recipe ever? You've FOUND it! This incredibly flavorful Mediterranean diet meal is loaded with all the healthy

[TAG90] CBS4's Naomi Ruchim reports on the new diet findings.

[TAG91] DISCLAIMER: I AM NOT A NUTRITIONIST. Consult your your doctor before taking any vitamins and making any diet changes! I have consulted with my doctor

[TAG92] HW: 252lbs | 114kgCW: 196.4 | 89 kgHeight: 5'4Helloooo ♡ I'm Ashley, and this is my self proclaimed glow up year. Im on a mission to become my..

[TAG93] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG94] There are many aspects of our eating habits that could be vastly improved. In fact, the Standard American Diet, which is full of processed foods,..

[TAG95] This Greek salad with chickpeas, tomatoes, cucumbers and feta is an evolution of the classic Greek salad, with the addition of chickpeas, which make it more

[TAG96] Juicy peaches are one of the best parts of summer. We've narrowed it down to our favorite summer peach recipes, Mediterranean diet inspired. The post Our 8

[TAG97] A Mediterranean diet may help reduce dementia symptoms, according to studies. Here's an easy recipe from Barcelona-based Chef Sarah Stothart.To catch

[TAG98] Explore the variety of virtual Healthy Living classes hosted by Bronson Health educators. Looking for more information on eating well, moving your..

[TAG99] Good news—it's okay to enjoy small amounts of alcohol and dessert while you follow the Mediterranean Diet. Oldways' Director of Nutrition Kelly Toups

[TAG100] The magic elixir of olive oil, lemon, and honey, when combined and left overnight, unfolds a treasure trove of benefits that can truly transform your

[TAG101] This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

[TAG102] The magic elixir of olive oil, lemon, and honey, when combined and left overnight, unfolds a treasure trove of benefits that can truly transform your health

[TAG103] Ingredients Basic Pizza Dough see recipe 2 tablespoons olive oil 16 oz sliced button mushrooms ¼ onion, finely chopped 1 teaspoon dried Italian..

[TAG104] This zucchini parmesan recipe skips breading and frying for a light, vegetarian, and gluten free dinner that’s quick and easy. The post Zucchini..

[TAG105] #wholefoodplantbased #healthy #vegan #healthycookingwithshaydaWelcome to Healthy Cooking with Shayda as we go live today at 5:00pm Pacific Time! ..

[TAG106] #wholefoodplantbased #healthy #vegan #healthycookingwithshayda Welcome to Healthy Cooking with Shayda as we go live today at 5:00pm Pacific Time! Today,

[TAG107] ABOUT MACKEREL In the Eastern Mediterranean, oily fish are incredibly esteemed. These include mackerel, anchovies, and sardines, among others. We eat them

[TAG108]   BULGUR 101: A lot of people confuse bulgur with cracked wheat. It is cracked wheat, usually Durum, but with a difference. Bulgur is parboiled. That makes it

[TAG109] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG110] SOY SAUCE AND THE MEDITERRANEAN DIET It might seem incongruous to include soy sauce in recipes that embrace the plant-based traditions of Ikaria and the wider

[TAG111] These easy healthy snack ideas will help you stay on track with the Mediterranean diet - one of the healthiest diets in the world - and I'll be sharing my top

[TAG112] Kadurei Shokolad, or chocolate balls/chocolate truffles in English, are easily one of the most popular sweet treats in Israel. Everyone loves them, from little

[TAG113] A mini triangle-shaped version of tiropita, tiropitakia is a traditional Greek dish where feta cheese is wrapped in filo dough and baked until crispy.

[TAG114] Lenny Kravitz (58 years old) I Haven’t Been SICK In 37 Years| The SECRET To My Youthful lookIn this inspiring video, rockstar Lenny Kravitz h Reveals

[TAG115] Summer Dinner For 2 Ingredients For the lamb 4 small loin lamb chops, about 1 lb total Lamb Marinade ¼ cup olive oil ¼ cup lemon juice ½ teaspoon..

[TAG116] Italian antipasto and a sweet and spicy sun-dried tomato aioli upgrade the classic chicken sandwich in this chicken sandwich recipe.The post..

[TAG117] The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

[TAG118]   HELPFUL TIP: Bread salads abound across the Mediterranean and were typically a way to make use of leftover bread. Remember, the Mediterranean diet and the

[TAG119] Welcome to Paleovsketo.com, the trusted source for up-to-date knowledge on lifestyle nutrition. From paleo, keto, Mediterranean and plant-based diets

[TAG120] This video discusses diet to lower high blood pressure or hypertension. High blood pressure, also known as hypertension, is a common condition that can

[TAG121] At Paleovsketo.com, we bring you only the highest quality content on the lifestyle choices of Paleo, Keto, Mediterranean, and plant-based dieting,..

[TAG122] Light Summer Recipes That Will Help You Lose Weight Are you looking for a delicious and healthy way to shed those extra pounds? Look no further than the

[TAG123] Discover the vibrant flavors of Greek Salad in this mouthwatering recipe video. Fresh veggies, tangy feta cheese, and a zesty dressing create a refreshing

[TAG124] When you "eat this, not that", you make healthy choices to eat better with 10 healthy food swaps. Following the Mediterranean diet is all about balancing those

[TAG125] The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

[TAG126] Viewers will embark on a journey exploring the origins of the Mediterranean diet and understanding its core principles. We'll dive into why this eating pattern,

[TAG127] Ok yall! So my holistic lifestyle is in full effect! I've been moving more, and working on my mindset, and now it's time to change my eating habits...this is a

[TAG128] Mediterranean Diet Weight Loss Program: https://www.mediterraneanliving.com/mediterranean-diet-program-for-weight-loss/ The Mediter […]

[TAG129] There are plenty of recipes on the world wide web for Italian stuffed peppers, artichokes, and mushrooms. But today we’re focusing on stuffed eggplant. This

[TAG130] Shish tawook is a popular dish in Arab countries. Restaurant menus typically include the Middle Eastern chicken dish as one of the main dishes, along with

[TAG131] Sharing Mediterranean diet inspired recipes and realistic meal ideas for those warm summer days when it's just too hot to cook! The post 50 Easy Dinner Ideas

[TAG132] Why is summer the best time to lose weight? There's a certain synchronicity between the arrival of summer and the growing desire to lose weight and adopt a

[TAG133] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG134] Extra virgin olive oil is one of the healthiest and most important ingredients of the Mediterranean Diet, but drinking…The post 5 Reasons Not to Drink Olive

[TAG135] Extra virgin olive oil is one of the healthiest and most important ingredients of the Mediterranean Diet, but drinking…The post 5 Reasons You Should Be Cooking

[TAG136] Creamy, Greek yogurt dressing with fresh dill, lemon and garlic. Perfect as a salad dressing or as a dip for veggies. The post Dill Yogurt Dressing appeared

[TAG137] This scrumptious Mediterranean grilled tomato mozzarella sandwich features juicy tomatoes, melted mozzarella, complemented with extra virgin olive oil and…The

[TAG138] Sharing simple ways to create a Mediterranean diet Memorial Day spread that anyone would find delicious and refreshing. The post Mediterranean Diet Memorial

[TAG139] A lighter and healthier version of the original classic, this Baja inspired margarita is simple, made with fresh ingredients and delicious!The post Baja

[TAG140] Juicy tomatoes, tangy fresh mozzarella and fragrant basil come together to make this this flavorful and easy to make…The post Caprese Skewers appeared first on

[TAG141] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG142] If you order a copy of my book The Mediterranean Diet Cookbook for Beginners, you will receive the eBook…The post Free E-book with Book Purchase appeared first

[TAG143] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG144] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG145] 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

[TAG146] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG147] 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

[TAG148] Once again, the Mediterranean Diet ranks #1 in Best Diets Overall. It is based on the traditional way of eating in the 21 countries that border the

[TAG149] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG150] This Easy Shawarma-Spiced Chicken is full of flavor and tantalizes your taste buds with the flavors of the Middle East. It is an easy stovetop version of the

[TAG151] Cold winter days call for a hearty, rich, comforting soup. This Simple Gluten-Free Minestrone Soup with Quinoa is a twist on the classic Italian dish. Adding

[TAG152] These easy baked falafel with lemon-tahini sauce are crispy from the outside, light tender, crumbly from the inside, and full of bright, Mediterranean flavors.

[TAG153] This Easy Baked Spinach and Feta Cheese Frittata is a breeze to make and comes together in less than 30 minutes! Ideal for a weekend brunch, a hearty and

[TAG154] A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of