Healthy, quick, and guilt-free recipes

No time in the morning?

But do you head to the deli and have
them whip up an egg sandwich for you?

Try… just one morning to make it yourself.

Purchase the ingredients during the weekend, and while you’re getting
ready, pop the bagel in your toaster, crack open the eggs onto a pan,
let cook, and once ready, wrap in some tin foil or bag it up and then head out the door.

Why make your own?
1. Takes 3 minutes
(Less time than it takes to walk into the deli,
order your meal, have them, make it + pay for it, right?!
2. Healthier = Tastier
Unless your deli uses good quality bread, organic eggs, olive oil
or organic butter, sea salt and fresh pepper, I bet these ingredients
will make you feel (and look) better.
3. Cheaper
Even if your sandwich is less than $2, purchasing
an entire bag of bagels + cheese + a dozen eggs ahead
of time is prob cheaper than purchasing at the deli once
per day. Do the math.

INGREDIENTS:
1. 1 spelt bagel or sprouted wheat english muffin
2. 2 farm-fresh eggs (yolk AND egg white)
3. 1 stick mozzarella cheese (I recommend full-fat organic)
4. 1 tsp coconut oil, olive oil or organic butter
5. Sea salt (Himalayan or Celtic is best)
6. Pepper (black or white)

DIRECTIONS:
1. Place bagel into toaster.
(If frozen, toast for 1 min, slice, then continue toasting until preferred brown)

2. Turn on stove-top (medium flame) and pour oil onto pan.
3. Crack eggs and gently open so that the yolk and white fall into the pan and then use spatula on pan to mix the egg white and yolk OR, place cracked eggs into bowl, whisk together and then put into pan

4. Lightly scramble
5. Add mozzarella evenly (you can break apart w your hands to save time) and stir

6. Wait until melted and eggs look slightly browned (1-3 min depending on how high flame is)

7. Add egg to bagel and take a bite!

Voila!

Why eat the Yolk AND the Egg White?
1. Andrea Beaman says “The best nutrients (lutein, lecithin, vitamins A, D, E & K) reside in the yolk. Eat the WHOLE Egg!”
2. Egg Yolks:
– boosts your immune system
– helps maintain strong eyes, bones, hair, teeth and skin
– supports the thyroid gland
– reduces diabetes
– promotes healthy growth in children
– may cure bouts of diarrhea + prevent miscarriages (moves energy upward, calms and secures the fetus) – says Paul Pitchford
– contains 99% of the zinc, 90% of the calcium and 95% of the folate in the egg
– contains 43% of the total egg protein + balances the amino acid profile of the whole food
3. Eating just egg whites can cause a biotin deficiency + mucus. Including the yolks will prevent this – says Dr. Rao
4. High in cholesterol, but “remember that most of the cholesterol in your body comes from your liver, not from the foods you eat. Research clearly shows that healthy people can eat 1-2 eggs/per day [good quality….in addition to lots of greens, water, healthy diet and exercise] without any adverse effect on their cholesterol levels or their risk of heart disease.” – according to SELF.com
5. More info from my cooking teacher, Myra Kornfeld here on the Grazin’ Angus Farms I get my eggs from.

be easy. be fast. be well.

xoxox

be well,
arielle

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