a healthy breakfast – quick egg sandwich

IMG_1.jpgHappy New Year! I don’t know if you’ve noticed this either, but it seems like almost every blogger or Instagrammer has posted a list of their New Year’s resolutions. Have you also made one? To be honest, I have not made any New Year’s goals in about three years. My reason for this is simply because my lists were so generic (amp up my exercise, eat healthier, clean the house more often), that I could not keep up with them for very long. While they were exciting in the beginning, in the end I would always feel as if I was setting myself up for failure. That was not a good feeling.

When I became a vegetarian three years ago, I chose not to make any other resolutions that year and to only concentrate on my new lifestyle. Months went by, and pretty soon, it became easy not to eat any meat (although my family would have horror stories when it came to accommodating my new diet). I would say that within the first month my whole body felt lighter and cleaner, and by the next month, I knew that becoming a vegetarian was one of the best decisions that I had made in some time. There was no turning back, I was hooked. That is not to say that I did not have days when I would feel completely exhausted. However, that was entirely my fault and over the next week I would make sure to overload on beans, spinach, eggs, etc. to compensate for my laziness. While being a vegetarian is not for everyone, I would highly recommend it for those of you who have food sensitivities, would like to be more health-conscious, have any sort of concern for animal welfare or the environment, or were just always curious about it. There are many different types of vegetarians (some don’t eat white meat or fish, while some do), and you can try whatever works best for you. If it only lasts a day, hey at least you tried! Although, I would say that the first month is probably the hardest, so if you can survive that, you will be golden. :-)))

That being said, I also think that we can all adopt a few minor changes to make eating healthier a life-long goal rather than just a New Year’s goal. This egg sandwich is a wonderful way to start your day. I have been making them for over nine years, and almost daily for the past three. However, what started out as a supermarket egg, cheese, and bagel sandwich, slowly turned into one with farm eggs, organic vegetables, and one slice of brown bread. Do you know what else? It is so much better in every way!

IMG_2-1.jpg10 Minute Egg Sandwich:

1 egg

1-2 slice(s) brown bread

green onion, chopped

tomato, chopped

spinach, shredded

cheese, chopped (optional)

meat, chopped (optional)

1/4 tsp oil

salt + pepper

water

IMG_3.jpgGather your vegetables, meat, and cheese together. Chop into small pieces.

Crack an egg into a microwave-safe bowl. Add the chopped vegetables, meat, cheese, oil, salt, pepper, and a splash of water. Whisk thoroughly. Cook on high for 2-3 minutes.

Meanwhile, put your bread in the toaster. This should finish around the same time as your egg.

IMG_4.jpgRemove egg from microwave. Let cool for 2 minutes. Using a fork, remove it from the bowl and gently place onto your toast. Voila!!

IMG_5 Remember that the key to eating right is all about moderation, and making sure that what you do eat serves a purpose other than to only taste good. Take a look at some of the benefits that these ingredients have:

eggs (a great source of protein and vitamins, including vitamin A, B, and potassium)

brown bread (high in complex carbohydrates, low in saturated fat, a source of protein, and a storehouse of nutrients and fiber)

green onions (good source of vitamins A, C, K, and phytochemicals)

tomatoes (almost too many to mention- vitamins A, B, C, E, K, iron, fiber, potassium, magnesium, protein, and more)

spinach (again, vitamins A, B, C, E, K, iron, fiber, potassium, magnesium, protein, and more)

cheese (vitamins A and B, calcium, phosphorous, protein, and more)

meat (depends on what type, but generally a high source of protein)

olive oil (many health benefits, helps fight viruses and diseases)

IMG_6.jpgSee you all on Monday! Have a wonderful and healthy weekend.

xxoo 

Emory

1 Comment

  1. toopretty12

     /  01/03/2014

    Reblogged this on The Pretty Canary.

    Like

  • Hello, friends. My name is Emory. I live on the Canadian prairies with my husband, daughter, and animals. Welcome!
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