Healthier Alternatives to Your Favorite Breakfast Food: The Bacon, Egg and Cheese
By Clark Adomaitis
The following article appeared in the October 2019 edition of The Campus.
Octoberis National Eat Better Eat Together Month, National Cookbook Month, NationalSudden Cardiac Arrest Awareness Month, and National Vegetarian Month! In theinterest of celebrating all these occasions simultaneously, here is analternative recipe idea for the Bacon, Egg and Cheese. I know you love your Bacon,Egg, and Cheese just the way it is, but in an effort to lengthen your life, Iwill try to divulge some healthier alternative ingredients you can use.Everybody’s got a bodega routine but your local delis can create any variationof the sandwich you usually order, so let’s make breakfast a bit healthier thisfall!
EGG
Insteadof cooking up a whole egg, use only egg whites to make an omelette. You can mixin spinach, chopped mushrooms, diced tomatoes, and diced onions to theconcoction. For extra taste, add some black pepper.
MEAT
Coldturkey is a heartier, less salty, and leaner meat in comparison to bacon orsausage. Additionally, the cool texture of the turkey can add a nice contrastto the hot eggs and toasted bread. You can also utilize turkey bacon, which isa slightly healthier option than pork bacon, as it has fewer calories, fat, andsodium.
CHEESE
Accordingto the USDA, part skim mozzarella cheese contains 86 calories, 7 grams ofprotein and 6 grams of fat. Swiss cheese contains 100 calories, 8 grams ofprotein, and under 8 grams of fat. Pick a slice of one of these real cheeses asopposed to the classic American cheese singles, which are pasteurized andprocessed “cheese product.”
BREAD
Use a wrap or two pieces of toast that arewhole wheat, whole grain, or “Health Nut” bread. These carbohydratealternatives have more nutrients than white bread. According to the Dairy Council ofCalifornia, whole grains reduce “the risk of coronary heart disease and mayreduce constipation.”
OTHER
- Avocado is a great source of omega-3 fatty acids and vitamins C, E, K and B-6. Slices of it are a great andtasty addition to any sandwich.
- Blackbeans are high in protein and fiber. You can blend beans with a drop of waterto make a paste that can be spread onto a sandwich. Your sandwich will bethicker and heartier.
- Ketchup makes egg sandwhichessmoother to eat and swallow. The tomato-based paste will add a burst ofsweetness to your savory sandwich that will rock your world.
- Black pepper sprinkled in thesandwich can make every bite more exciting and intense as it explodes in yourmouth.
SIDES
Insteadof having your sandwich with chips, hash browns, or French fries, try somefresh fruit from the fruit stand outside. Strawberries and blueberries are a funpairing with your sandwich because of easy to eat size.
DRINKS
Manydelis also make smoothies with fresh fruits and vegetables. A kale, pineapple,and mango smoothie would combat the saltiness of the sandwich with some gentlesweetness. You can also wash it down with a glass of almond milk, oat milk, soymilk, or skim milk. Perhaps grab a can of V8 vegetable juice, which is packedwith vitamins, nutrients, and two servings of vegetables. Also, a glass or twoof water can help keep you full so you do not overload your stomach and it hydratesyou for the salty sandwich incoming.
Overall,try to skip salt, butter, cheese product, white bread, and egg yolks. Remember,take it with moderation. Not everything in your traditional breakfast sandwichis super unhealthy, but you can start by making small healthy decisions andcontinue them routinely.
Finally,be sure to throw your trash bags out after you are done eating! Please do notleave them scattered around the NAC, the quad, or the library. Someone willhave to clean up after you, and I would rather it not be me.
