Power-Packed Egg Sandwich


Eggs are getting all the love these days – and rightly so – as they have multiple health benefits, but these often get lost among the worry over cholesterol.

In the past, it was believed eggs cause a dramatic increase in the body’s cholesterol levels. But an article recently published on HealthDay.com highlighted a 21-year study that discovered consumption of eggs had little to no impact on cholesterol levels in men. And, not to worry, ladies, other studies have shown the same is true for you. So, now that the cholesterol fear has been put to rest, it is time the egg got the love it deserves.

Eggs contain the vital nutrient choline. Choline helps release fat, heals the liver, and stimulates the production of phytochemicals in the body that are responsible for detoxing and healing. Egg yolks are a natural source of vitamin D and the eggshell membrane helps repair joints due to elements such as glucosamine, collagen, and hyaluronic acid. And, as is commonly known, eggs are a great source of protein containing nearly 12 percent of the daily recommended value.

The really good news is that this recipe helps provide total body healing. Vibrant energy from sprouted grains, strength and healing from mineral-rich watercress, cholesterol-lowering power of avocado (which is also detoxifying), this sandwich is one of the best items to put on your menu week after week for creating optimal health.

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Power-Packed Egg Sandwich (Serves 2)

  • Juice of 1 small lemon
  • 1 Tbs white wine vinegar
  • 1 tsp Grey Poupon mustard
  • 1/8 tsp cracked black pepper
  • Pinch grey sea salt
  • 1 tsp Manuka honey
  • 2 Tbs grapeseed oil
  • 1 tsp black sesame seeds
  • 1 cup watercress
  • 1 cup arugula
  • 4 eggs
  • Pinch cumin
  • ½ tsp coconut oil
  • 4 slices sprouted bread
  • ½ avocado, sliced

1. In a small mixing bowl, whisk together lemon, white wine vinegar, Grey Poupon, black pepper, sea salt, and honey. Mix well and then whisk in the grapeseed oil and black sesame seeds. Add watercress and arugula and toss to coat.

2. In a separate bowl, whisk together the eggs and cumin. Heat the coconut oil in a non-stick or cast iron skillet. While oil is heating, begin to toast the bread as desired. Add eggs to the skillet and cook until just cooked through, scrambling lightly as they cook.

3. To serve, top one slice of bread with half the watercress mixture. Top with half the eggs and then half the avocado. Top with bread slice and serve.

Nutrition Information: Serving size is one sandwich
539 cal., 35.3g fat, 7.7g saturated fat, 36.1g carbs, 21.1g protein, 10g fiber, 362 mg sodium

ABOUT THE AUTHOR: Susan Irby is a Certified Fitness Nutritionist and food healer, award-winning network television and radio personality, and the creator of The Bikini Chef brand, its recipes, and content, which promotes “figure flattering flavors.” She has penned nine books and just ran her first marathon at age 50! Visit Susan online at thebikinichef.com, susanirby.com and bikinilifestyles.com.