Name: 地中海早餐碗｜地中海飲食早餐食譜！ (Mediterranean Breakfast Bowls | Mediterranean Diet Breakfast Recipe)
Uploaded: 2026-02-07T15:29:42.000Z
Duration: 4 min 40 s

So people always ask me for easy Mediterranean breakfast ideas.

所以大家常常問我，有沒有簡單的地中海式早餐點子。

And today I'm gonna show you something I make on the regular.

那今天就要來分享一個我平常就會做的。

My savory breakfast bowls, Mediterranean style.

Alright, we are starting with some boiled eggs.

Now, I like mine soft and jammy, so they only take six minutes or so in boiling water.

我喜歡蛋黃有點濕潤感的，所以大概煮六分鐘就好。

Shock them in an ice bath and they are ready.

You probably tried this trick on your forehead.

你可能在額頭上試過這個方法。

所以這裡沒有這種做法，對吧？

People don't crack their eggs on their forehead.

Now we're gonna go ahead and prep a few more ingredients.

現在我們要準備一些其他食材。

So I'm just gonna halve the mushrooms because I like them to be a good size so they can char nicely.

我會把蘑菇對半切，因為我喜歡它們的大小剛好，這樣烤起來才會漂亮。

You can use zucchini, you can use bell peppers, whatever.

你可以用櫛瓜，可以用甜椒，隨便什麼都可以。

So let's go to the skillet and put this party together.

那我們就來用平底鍋，把這個派對組合起來吧。

You can find this on themediterraneandish.com. just hit the shop tab when you get there.

你可以在 themediterraneandish.com 找到，進去後點選商店頁面。

We're gonna cook the mushrooms first until they kind of soften and gain some color.

我們要先炒香菇，炒到它們有點軟化並帶點顏色。

And then we're gonna add the other ingredients to it.

They're gonna release some juices and that's exactly what we want to do.

它們會釋放出一些汁液，這正是我們想要的。

I like to cook them on their flat side first.

我喜歡先讓它們平坦的那一面朝下煎。

What really helps is a pinch of kosher salt because now that these have absorbed the olive oil, I need them to release some juices.

加一點猶太鹽真的很有幫助，因為現在香菇已經吸收了橄欖油，我需要它們釋放出一些汁液。

All right, I'm not going to disturb them for just a minute here.

好的，我會讓它們先靜置一分鐘。

I'm going to turn them on their flat side and leave them alone for a bit.

我會讓它們平坦的那一面朝下，然後讓它們稍微放著。

And then I'm going to go mince some garlic.

This is what I'm looking for here, you guys.

They're juicy and they are beautifully charred.

它們很多汁，而且煎得焦香漂亮。

I'm gonna help them a little bit more with some olive oil.

我會再加點橄欖油來幫助它們。

Don't worry, it's gonna wilt going in with some garlic.

別擔心，它會跟著大蒜一起軟化。

And you didn't think I was gonna make this without garlic, did you?

你該不會以為我會不加大蒜來做這個吧？

You know, because garlic, it's life, right?

你知道的，因為大蒜就是生命嘛，對吧？

And by the way, remember that you can do this entire thing ahead of time and just save it in the fridge to assemble your bowls on the go whenever you need them.

對了，記得你可以把整份東西提前做好，然後冰在冰箱裡，隨時需要的時候就可以組合你的碗裝餐點。

You can serve your breakfast bowls with no bread at all.

你的早餐碗可以完全不加麵包。

But for this family, we're gonna do a little bit of pita.

但對我們家來說，我們要來一點皮塔餅。

And if you don't even like boiled eggs, you can make scrambled eggs.

如果你連水煮蛋都不喜歡，也可以做炒蛋。

Then we're going to take some of this beautiful mixture and put that right here.

然後我們要拿一些這個漂亮的混合物，把它放在這裡。

A few kalamata olives, a drizzle of of extra virgin olive oil.

加幾顆卡拉馬塔橄欖，淋上一點特級初榨橄欖油。

And by drizzle I mean what do you call this?

A pool of extra virgin olive oil for a little bit of flavor, Kosher salt.

一些特級初榨橄欖油來增添風味，還有猶太鹽。

You can season this bowl however you guys like.

I'm gonna use za' atar or za' atar and a little bit of Aleppo pepper.

我會用 some za' atar，或是 za' atar 加一點 Aleppo pepper。

And we've talked about Aleppo style pepper before you guys.

我們之前有聊過 Aleppo style pepper 喔。

This has got enough of a kick, but it also has that beautiful subtle sweetness.

這個辣度剛剛好，但也有那種很棒的細緻甜味。

Almost like a sun dried tomato, but even better.

So you can get this on TheMediaiterraneandish.com as well as the za'.

所以你們可以在 TheMediaiterraneandish.com 買到這個，還有那個 za'。

This bowl does not take much effort to make, but

這個碗做起來一點都不費力，但是

if you want to work ahead of time, you can go ahead and saute your veggies and keep them in your fridge.

如果你想提前準備，可以先把蔬菜炒好放冰箱。

你可以做我自製的滑順鷹嘴豆泥。

For the recipe for these beautiful Mediterranean savory breakfast bowls, head to TheMediaiterraneandish.com I will see you later.

這些超讚的地中海風味早餐碗食譜，請到 TheMediaiterraneandish.com，我們下次見。

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地中海早餐碗｜地中海飲食早餐食譜！ (Mediterranean Breakfast Bowls | Mediterranean Diet Breakfast Recipe)

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