Mediterranean Diet

Breakfast Oats

Cooking time: 7 minutes

Serves: 1

What you'll need...

½ cup rolled oats 

½ cup filtered water

½ cup nut milk

1 tsp ground flaxseeds

½ cup berries

To prepare...

  1. Boil the oats for 7 minutes with the water & milk

  2. Top with the berries and flax. 

Pita for lunch

Preparation time - 10 minutes

Serves - 1

What you'll need...

1 wholemeal pita

2 tbsp hummus

½  avocado

1 handful rocket

For the Hummus

1 tbsp tahini

200g cooked chickpeas

Juice of 1 lemon

2 cloves garlic

1 tbsp olive oil

½ tsp cumin

½ tsp coriander

½ tsp black pepper

½ tsp rock salt

To prepare...

  1. Blend all the hummus ingredients together in a food processor until smooth (you'll have leftovers).

  2. Spread the hummus into the pita.

  3. Layer the pita with avo and rocket. 

Dinner Quinoa Salad 

Preparation time - 10 minutes

Serves - 1

What you'll need...

100g cooked chickpeas

Small handful pine nuts

1 handful of cherry tomatoes (halved)

2 spring onions (chopped)

100g cooked quinoa

Fresh parsley, basil and pepper for seasoning

 

For the dressing:

1 tsp lemon juice

1tsp olive oil

½  tsp mustard

1 garlic clove (chopped)

To prepare...

  1. Mix together the salad ingredients.

  2. Mix together the dressing ingredients. 

  3. Pour the dressing over the salad. 

MICHELLE BOEHM

BANT Registered Nutritionist,  

Registered Nutritional Therapist CNHC & Health Coaches Academy Certified Health Coach

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© 2016 by Michelle Boehm