Probiotic Egg Sandwich
Every day, I reflect on what I eat and make sure I incorporate these five elements into my diet: dietary fiber, quality protein, good fats, raw foods, and live cultures (more details follow under “Benefit Highlights”). They are the fundamentals for improving digestion, keeping you healthy, clearing the skin, and nourishing the body.
What I am sharing here is a simple yet carefully-designed breakfast, as I am obsessed about introducing these five to my first meal of the day.
First, prepare a small salad with organic mixed greens. My dressing is the mix of extra virgin olive oil, sesame oil, and balsamic vinegar. Then, top the salad with some hemp seeds, which are rich in protein and omega 3 fatty acids.
Next, toast a piece of organic whole grain bread. While toasting the bread, I would use the waiting time to fry an egg. I love eating a fried egg with runny yolk, especially when you put it on the top of the lightly toasted bread. Once you have your first bite (or when the egg is cut open with a knife), the yolk becomes the spread on your bread.
I usually fry eggs on the low-to-medium heat. When one side becomes solid, simply flip it over, turn off heat, and wait for about 20 to 30 seconds. The remaining heat in the frying pan is enough to turn the other side into solid white. It is also a way to conserve energy and save some money, too.
While the other side of the egg is being cooked, it’s time to cut an avocado. Almost every day I have half of an avocado, which is rich in minerals and vitamins and good for the joints, heart, and skin. In addition, eating it raw gives you the live enzymes as well.
By this time, the bread is toasted; the fried egg is also ready to go. Simply stack the avocado slices and the fried egg on the top of the bread and add some fermented vegetables on the side to invite some friendly microbes into your stomach.
You can eat the sandwich with your hand, while putting the salad on a separate plate. For me, I usually use a fork and knife to enjoy this breakfast, as the runny yolk can be served not only as the spread on the bread, but also as the "dressing" on the salad, too (that's because a few drops of the yolk may find their way into the salad).
Dietary fiber (from the mixed greens) improves your digestion and feeds the friendly microbes inside you; protein (from hemp seeds and the fried egg) can heal wounds, improve metabolism, strengthen immunity, boost energy, nourish your skin and hair, and stabilize your blood sugar, just to name a few (source).
Fats (from the avocado, hemp seeds, and cooking oil), which get a bad rap these days, actually give a tremendous amount of value in helping you lose weight (source), absorb vitamins and minerals more efficiently, build cell membranes, and develop your brain (source).
Raw foods (from mixed greens, avocado slices, and fermented vegetables) provide live enzymes for better digestion, better absorption of nutrients, lowering inflammation, clearing up your skin, and improving your body’s pH.
And, finally, live cultures (from fermented vegetables) are friendly bacteria crucial for detoxifying the body, strengthening immunity, and improving absorption of nutrients.
Want to learn more about these five nutrients and the related food sources? You can get a free 31-page report here, along with my weekly updates and exclusive content.
When it comes to selecting eggs, I recommend you choose them from pasture-raised chickens. The omega-3 and omega 6 fatty acids exist in an almost one-to-one ratio, the balance that is ideal for the body.
In Nourishing Traditions, Sally Fallon and Mary Enig (co-authors of the book) mention that eggs from grain-fed chickens contain omega-6 content as much as 19 times greater than omega-3. These days, most people consume too much omega-6 content while not taking in enough omega-3, leading to a series of health problems like inflammation, skin problems, increased blood pressure, heart disease, and much more.
Oh, there is so much I want to say about cooking oils! Simply put, not every kind of oil is created equal. Every oil has a particular smoking point, the temperature at which the oil starts to smoke. An oil reaching its smoking point will generate free radicals and, when consumed, will cause inflammation in the body.
It’s wise to choose the right oil with the smoking point below the temperature you intend to cook at. I personally recommend coconut oil and extra virgin oil for low-temperature cooking (up to about 300 °F), and avocado oil for high-temperature cooking (up to 500 °F).
The free report I share above will guide you to look closer into how to use different oils properly. I highly recommend you check it out.
And finally, when you eat, slow down. Remember a peaceful state of mind will lead to better digestion and help you enjoy your meal more. Just relax and breeeeathe :)
Hope you have fun while making this. And here's to spring.
Probiotic Egg Sandwich
Time (for preparation and cooking)
- 5 minutes or less
- a non-stick frying pan (about 9 inches in diameter)
- a turner
- a toaster
- 1 cup mixed greens
- 1 tablespoon hemp seeds
- 1 tablespoon extra-virgin olive oil
- 1 tsp sesame oil
- 1 tsp balsamic vinegar
- 1 whole grain bread
- ½ avocado, peeled and sliced
- 1 egg
- 1 tablespoon coconut oil
- 1 tablespoon fermented vegetables
- 1 teaspoon dried thyme (optional)
- Place mixed greens on a plate. Drizzle olive oil and sesame oil over the top, and sprinkle hemp seeds over the top.
- Lightly toast whole grain bread. While toasting the bread, heat up a frying pan with low to medium heat and add coconut oil in the pan. When coconut oil becomes liquid, crack the egg in the pan, and cook till the bottom becomes solid (about 1 to 1-1/2 minutes). Flip the egg over, turn off heat, and let it sit for 20-30 seconds. While waiting, place avocado slices on the bread.
- Place the fried egg on the top of slices of avocado. Sprinkle the dried thyme on the top of the egg (optional). Serve with fermented vegetables.
- If possible, choose eggs from pasture-raised chickens.
- I personally really enjoy the dried thyme, which adds more flavoring to the egg.
So, you are making this? Tag your artwork with #mindfulECL (short for "mindful eating, cooking, and living") on Instagram. I'd love to check it out!
Know someone who is looking for healthy breakfast recipes? Simply share this post with your friend.
Never want to miss a recipe? Join the newsletter and stay in touch. You'll also get my bonus gift -- my Health Manifesto -- to learn more about proper eating, cooking, and living.
**Please note that if you have downloaded the 31-page report above, you will be notified when the next recipe is ready; and there's no need to sign up for a second time here.**