Egg Nutrition Center Blog

A colorful array of spices is a hallmark of the sunny Mediterranean-style diet. When it comes to evidence-based eating patterns, the fruit- and vegetable- based Mediterranean diet has been the subject of scientific studies around the world. And the science stacks up; as a result, the 2015 Dietary Guidelines for Americans recommends that the Mediterranean-Style Eating Pattern – including eggs – is a healthy way to eat.
Spices used in the Mediterranean region include cinnamon, cardamom, vanilla, saffron, paprika and herbs like mint, oregano, basil and thyme. And they all pair perfectly with eggs. Make scrambled eggs with sautéed zucchini and seasoned with oregano. A healthful dessert is bread pudding made with whole grain bread, eggs, a variety of berries and spiced with cardamom and vanilla.
The use of herbs and spices may be one of the many reasons why people who live in the Mediterranean region are healthier. According to recent research, herbs and spices allow “[people] to season foods to their liking with less salt, fat and sugar.”
The Egg Nutrition Center is a proud member of the Mediterranean Foods Alliance (MFA) an Oldways program that helps people discover Mediterranean foods and flavors. And last Friday, the MFA Fresh Friday’s e-newsletter was themed “Splurging on Spices” and featured our recipe for Protein-Packed Egg and Brown Rice Breakfast Bowl with sunny flavors from the Mediterranean. Serve it as a filling breakfast…lunch or dinner.
Protein-Packed Egg and Brown Rice Breakfast Bowl
Start your day with the sunny flavors of the Mediterranean.
By Serena Ball, MS, RD
Ingredients
Directions
Makes 1 serving
Per serving: Calories 394; Fat 18.5 g (Saturated 5 g); Sodium 364 mg; Carbohydrate 35 g; Fiber 4 g; Sugars 4 g; Protein 21 g.
Serena Ball, MS, RD is a registered dietitian and healthy food blogger at TeaspoonOfSpice.com. She is also one of ENC’s Health Professional Advisors.