Minute Meals | The Wolfden Family Sandwich

Mom always said, “Breakfast is the most important meal of the day.” But time is at a premium in the morning, and without mom there to pour your juice and butter your toast you may often be tempted to skip a homemade breakfast and resort to less-civilized options. (I’m looking at you, donuts)

DO NOT GIVE INTO THIS TEMPTATION.

After 20+ years of wiping your own ass, you likely have the morning routine down to a science. Your first meal of the day deserves equal efficiency and consideration. So, without further ado, here’s a quick, filling, and (most importantly) delicious breakfast to start your day strong.

Cook time: 8 min

Ingredients

  • 1 slice of bread
  • 2 large eggs
  • 3 slices turkey/ham/meat of your choice
  • 2 tbsp hummus or 1 slice of cheese
  • Your favorite hot sauce or salsa

Profile

  • High protein (not hungry in an hour)
  • Low carb (no crash)
  • Balanced Fats and Oils (the good kind, your body needs them)

Instructions

  • Turn stove top on medium high heat and place 10’’ sauce pan on stove
  • Get out ingredients from fridge
  • Grease the pan with small amount of oil or cooking spray
  • Crack the eggs into the pan, salt and pepper to taste
  • Put bread in toaster and start toasting
  • Let eggs cook till whites are about 2/3 solid (maybe 3-4 min depending on heat of stove)
  • Flip eggs over
  • Toast should be ready. Place toast on plate and add desired amount of your favorite hummus or cheese
  • Add meat to the pan
  • Remove eggs and put on top of toast
  • Flip meat, fry up for another 30 seconds
  • Put meat on top of sandwich
  • Add your favorite hot sauce or salsa to taste. ENJOY
  • I prefer my eggs over easy (makes a delicious combination with the hummus) and to eat with a fork and knife as I read an article or two to orient me to the day. However, for the on-the-go type, break the yolk to cook the egg through, add another piece of toast to the top and you have a quick and delicious breakfast sandwich that should hold up for the train/bus/car.

Finally, you’re encouraged to use this recipe as a canvas onto which you paint your own personal morning-masterpiece. Use some of last-night’s steak as the meat. Add sliced tomato, avocado, or basil to freshen things up. The possibilities are endless and the day is yours thanks to a quick, filling, delicious breakfast brought to you by…yourself

Food Science | Egg-Celent!

Eggs are one of the most complete foods you can find. Think about it, eggs contain everything needed to grow a baby chicken. They are rich in antioxidants, vitamins, and high-quality proteins and low in carbs and fat.

According to dietary research from Saint Louis University, people who consume eggs for breakfast, eat roughly 330 fewer calories daily compared to those who eat cereal, toast, or bagels for their morning meal. 1

‘Complete protein’ – 9 essential amino acids:

Amino acids are the Lego blocks of protein, which make up our body and feed your brain. Of the 23 types of protein-building amino acids, 9 are categorized as “essential”, meaning they cannot be synthesized by the body and therefore must be obtained via diet. Egg contains all 9 of the essential amino acids, giving you a truly “complete” start to the day.

(http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN30_02%2FS0007114573000267a.pdf&code=45c81aec5471213e3592b187924f0996)