The Portuguese Diet: Experience Portuguese eating habits with Nata & Co

Food is inseparable from Portuguese culture. Much like in our cafes in Cardiff and Bath, Portuguese food brings people together. More than a necessity, food is a celebration of life. Here at Nata & Co, baking is our passion and excellent cuisine is our craft.

The Portuguese Diet

You’ve heard of the Mediterranean diet but what have you heard about the Portuguese diet? In this blog, we are going to deep dive into what makes the Portuguese diet so well-loved from breakfast right the way up to an after-dinner treat. Portuguese food can be considered some of the healthiest in Europe with fresh bread, seafood, olive oil and pastéis de nata at the forefront of the daily menu.

A Portuguese Breakfast

The Pastel de Nata is the obvious breakfast choice and has been the obvious choice with Portuguese people for centuries. The silky egg filling wrapped inside a delicately flakey pastry case makes the perfect breakfast.

If you have less of a sweet-tooth than the average Portuguese person, why not try our savoury Pasteis de Nata and get a head start on your 5 a day.

We get it, no one has time in their morning routines to savour a Pastel de Nata. But, we welcome you into Nata & Co for a breakfast on the go - or maybe even a brunch for those lunch-break cravings! We’ll see you in the cafe with an extra shot of caffeine in your coffee to kickstart your day!

Don’t even have time for a coffee in the morning? Join the Portuguese culture of espressos. Whilst they take a bit of getting used to at first, our espressos are bittersweet and beautifully balanced. In Portugal, you might be strolling down the winding backstreets of Lisbon in the crisp early morning air whilst locals sip their espressos out of charming little cups. Whilst Bath and Cardiff aren’t quite the same as Portugal, we promise to bring you the proper cultural experience at Nata & Co.

A Portuguese Lunch

Traditional Portuguese menus feature a plethora of health-orientated food. Whilst Portuguese people are partial to a treat, their foods are all fresh, seasonal and made with simple ingredients making for incredibly irresistible tasting.

So, what’s on the menu for lunch? Our favourites at Nata & Co are our iconic, homemade pastries. We are proud to have impeccable in-house bakeries that our chefs craft fresh pastries in every day. So what will it be? A vegetable brioche or a Folhado de Ricotta? The choice is yours - but we know we would pick both.

Soup is a huge part of the Portuguese diet. Packed with nutrition, vegetables, and flavour - we can hardly get through the day without a bowl of soup and freshly made Pao de Queijo. We offer Caldo Verde, Carrot and pea, and Chickpea and spinach soups to satisfy your lunchtime needs.

With the weather often being hot in Portugal, ice cold drinks are always a must. We offer a huge selection of fruity, fizzy and still drinks to quench your daily thirst.

And of course, no lunch would be complete without a Pastel de Nata afterwards!

A Portuguese Dinner

Dinner is the time where all of the family gather around the table after all contributing to cooking a huge meal to spend quality time together. Dinner time for Portuguese people isn’t just a routine, it’s a ritual.

So, join us for an early dinner or late lunch before closing time at 6pm. Or get some inspiration and magic up your own Portuguese cuisine at home!

We offer hot dishes that you would expect to smell whilst roaming the streets of Lisbon. Each handpicked from real, traditional menus that are not only popular with tourists, but also well-loved by Portuguese families. Whatever your preference - we have something for you.

Arroz de Pato – Duck Rice: A baked rice dish made with shredded duck, duck broth, chorizo, onions, garlic, and spices.

Bacalhau à Brás: One of Portugal's most famous salt cod recipes made with shredded salted cod (bacalhau), finely cut fried potatoes, onions, and scrambled eggs.

Feijoada à Transmontana: A hearty bean stew from the Trás-os-Montes region in northeastern Portugal.

Migas: A rustic dish made from stale bread that's revived with garlic, olive oil, and herbs.

Bacalhau com Natas: A creamy baked casserole of salted cod, potatoes, onions, cream, and béchamel sauce. Topped with cheese and baked until golden.

Dobrada: A traditional stew made with beef tripe, white beans, carrots, onions, tomatoes, and smoked sausages.

All cooked from fresh ingredients in our kitchens by proud, Portuguese chefs who know the Portuguese diet like the back of their hand.

A Portuguese Treat

As a bakery, we are not complete without our sweet treats. We of course offer Pasteis de Nata in flavours varying from pistachio, blueberry, Nutella, raspberry and biscoff. These make for a divine treat. It’s called self care and we’re here for it!

We also serve impressively sized meringues using up all of the egg whites that are left over after making our famous Pasteis de Nata. Brioche, Crossiants, Cheesecakes, Tarts and biscuits are all also within our specialities as bakers. That’s a new treat for everyday of the week at least!

What’s on the Menu at Nata & Co

What’s most important to the Portuguese culture is the sharing of food. Come and join us for a taste of Portugal. Soak in the culture through your tastebuds and transport yourself to somewhere even sunnier than Cardiff and Bath this summer.

We would love to serve you up a meal or two - see you in the cafe!