Eggs are by far one of my favorite foods. It really doesn’t matter how they’re cooked or what they’re in, I simply love them. On the weekends, my husband and I love making a wholesome breakfast together to get our day started. Our favorite go-to breakfast – eggs! We recently found the perfect way to make an egg sandwich, and we love it so much that I simply had to share. Now, I know a lot of people only eat egg whites, but we always eat the whole egg. Personally, I don’t believe in cutting out the yolk, which is the most nutritious part of an egg, and in my opinion, the most delicious. Between acing a nutrition class and talking to a few of my friends that are successful dietitians, I’ve learned that whole eggs are one of the most nutritious foods out there, and contain a little bit of almost every nutrient the human body requires. Pretty awesome, right?!
Did you know that even though eggs are high in cholesterol, research has proven they actually increase your High Density Lipoprotein (HDL) aka your “good” cholesterol? I recently read that one study showed eating two eggs a day for approximately six weeks can increase your HDL by about 10%. Now, I don’t eat eggs six times a week ,but I can say that I eat them often in their entirety, and the last time I had my cholesterol checked my HDL was 92 which is in the optimal range, and my LDL was 40. My doctors were floored by my numbers and said they rarely ever see LDL lower than HDL, and continue to tell me, “Don’t stop doing what you’re doing.”
What do whole eggs contain?
Vitamin A
Folate
Vitamin
Vitamin B12
Vitamin B2
Phosphorus
Selenium
Vitamin D
Vitamin E
Vitamin K
Vitamin B6
Calcium
Zinc
*Added bonus if you buy eggs that are enriched with Omega-3’s
So, the next time you eat an egg, you can feel good about the nutritional value it’s providing you 😉
OK enough of the health nut mumbo jumbo and onto how to make an eggcellent breakfast sandwich. See what I did there?! 😉
What you need:
• Eggs (I always do organic omega-3 enriched eggs)
• One medium to large yellow onion sliced
• Organic coconut oil
• Kale
• Sliced Tomato
• Cheese
• Bread
Now, I like to cook as healthy as possible, so instead of using butter to fry an egg, I use coconut oil. It too is incredibly nutritious, and I’ve found it to be the perfect healthy replacement when cooking eggs.
Directions:
• Slice your onion so you’re left with big open rings. Side note, make sure your rings are fairly thick. If they’re too thin, the egg has more of a chance to leak out, which I’ve learned from experience!
• In a frying pan, heat your coconut oil on low.
• Once it’s melted, place your onions in.
• Crack your egg dropping it in the middle of your onion rings.
• Fry until the bottom is completely cooked and then flip. Your egg should stay completely contained within the onion which makes it easy to flip back and forth.
• Toast your bread and layer with kale, tomato, cheese and your perfectly cooked egg.
I always load my egg sandwiches up with veggies, including onions, so cooking it in an onion ring has been the best damn trick to making them come out eggcellent! It’s brilliant! So if you try it, let me know how it comes out! 🙂
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