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Is your morning meal feeling “blah” lately?
If you feel stuck in a rut with your breakfast options, try looking to other countries for inspiration.
Many international breakfast staples can help you incorporate more fiber and less sugar and processed carbs to better sustain you throughout the day.
Here are a few options from around the world.
In part of the Yucatan region, one traditional breakfast option includes huevos motuleños.
This is a layered tostada (fried corn tortilla) with refried black beans, a fried egg, spiced tomato sauce, peas, ham and topped with fresh cheese. It is served with fried plantains on the side.
Give it a try for a different twist on your morning eggs.
It can be made healthier by toasting the corn tortilla instead of frying, choosing vegetarian or fat-free refried beans, and sautéing the plantain in olive oil.
A little further south in Columbia, you can enjoy a breakfast soup called changua.
It is a water and milk-based soup with potatoes and topped with cilantro and scallions. Eggs are then cooked in the hot soup base and it is served with hearty bread on the side.
Changua is a great warm-up food on a cool morning.
Traveling across the Atlantic to Egypt, we find a traditional breakfast dish dating back to ancient times.
Ful medames is a national Egyptian dish made in a stew with fava beans, olive oil, and spices such as parsley, garlic, onion, chili powder, cumin and lemon.
Serve it with warm pita bread for a fiber-rich breakfast.
Moving further east, a traditional communal breakfast is common, called shakshuka.
This is a dish of eggs poached in a tomato and bell pepper sauce. It is often seasoned with warm spices such as cumin, coriander, paprika or crushed red pepper flakes.
Garnish with some fresh herbs and feta. This can even make an interesting family lunch or dinner.
Heading further into Asia, we find unique morning dishes on the islands of Japan.
Japanese families traditionally start the day with a meal that may look more like dinner to many Americans.
Centered around rice, the breakfast spread includes miso soup, grilled salmon, nori, natto and pickled vegetables.
Take a culinary expedition
These represent just a sampling of the diverse breakfast foods enjoyed around the world.
Continue exploring international cuisine traditions on your own, or create your own new food combinations drawing inspiration from distant nations.