If you’re looking for a healthy, at home brunch, make sure to try this Mediterranean Toast! With just a handful of simple ingredients, this recipe has become a regular in my house. I’m currently making it at least once a week for a late breakfast or early lunch!
The Mediterranean and Ayurvedic diets share so many qualities. Firstly, they both encourage eating fresh foods that are in season, sourced locally when possible, and avoiding ultra-processed foods. They both also comprise mostly of fresh fruit, vegetables, whole grains, nuts, seeds, and some good quality oils and meats.
I really enjoy cooking Mediterranean style food and love how the principles of this diet overlap with Ayurveda in so many ways. Both diets are well known and loved for their anti-inflammatory properties and ability to support strong digestion too!
As anti-inflammatory foods go, tomatoes are usually top of the list. Cooked tomatoes are preferred in Ayurveda for a few reasons. Firstly, cooked foods are considered easier to digest than raw. Also, cooking the tomatoes increases the amount of lycopene.
Lycopene is the compound which gives tomatoes their gorgeous bright red colour, and is responsible for their powerful anti-oxidant properties! Tomatoes are considered heating in Ayurveda due to their sour and pungent taste, so Pitta types should consume in moderation.
This recipe is the perfect way to get some juicy tomatoes into your diet. Along with digestive some digestive herbs, garlic and olive oil, this little toast is a powerhouse for nutrients! It’s perfect for a light meal or filling snack. This recipe goes great with a sunny side egg on top, or even a few slices of smoked salmon!
Here’s What You Need
- Sourdough bread
- Cherry tomatoes
- Garlic
- Olive oil
- Rocket salad
- Feta
- Dried rosemary or oregano
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Are You Going to Make This Mediterranean Toast?
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Mediterranean Toast with Tomato Garlic & Feta
Ingredients
- 1 tbsp olive oil
- 1 clove garlic (minced)
- 1 tsp dried herbs (rosemary, basil or oregano)
- 100 g cherry tomato
- 1 handful rocket salad leaves
- 1 tbsp cubed feta
- salt & pepper to taste
- sourdough toast
Instructions
- Sautee minced garlic in olive oil for 2-3 minutes
- Add dried herbs and cherry tomatoes to the pan and cook for another 5 minutes
- When the tomatoes start to soften, squash them down so they burst and the juice comes out
- Cook for another 5 minutes or so until the liquid starts to evaporate and the tomatoes form a thicker consistency
- Meanwhile, make toast and layer handful of rocket salad leaves on top
- Serve the tomatoes on top and sprinkle with salt, pepper and feta
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