By Clark Adomaitis
The following article appeared in the October 2019 edition of The Campus.
October is National Eat Better Eat Together Month, National Cookbook Month, National Sudden Cardiac Arrest Awareness Month, and National Vegetarian Month! In the interest of celebrating all these occasions simultaneously, here is an alternative 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, I will try to divulge some healthier alternative ingredients you can use. Everybody’s got a bodega routine but your local delis can create any variation of the sandwich you usually order, so let’s make breakfast a bit healthier this fall!
Instead of cooking up a whole egg, use only egg whites to make an omelette. You can mix in spinach, chopped mushrooms, diced tomatoes, and diced onions to the concoction. For extra taste, add some black pepper.
Cold turkey is a heartier, less salty, and leaner meat in comparison to bacon or sausage. Additionally, the cool texture of the turkey can add a nice contrast to the hot eggs and toasted bread. You can also utilize turkey bacon, which is a slightly healthier option than pork bacon, as it has fewer calories, fat, and sodium.
According to the USDA, part skim mozzarella cheese contains 86 calories, 7 grams of protein and 6 grams of fat. Swiss cheese contains 100 calories, 8 grams of protein, and under 8 grams of fat. Pick a slice of one of these real cheeses as opposed to the classic American cheese singles, which are pasteurized and processed “cheese product.”
Use a wrap or two pieces of toast that are whole wheat, whole grain, or “Health Nut” bread. These carbohydrate alternatives have more nutrients than white bread. According to the Dairy Council of California, whole grains reduce “the risk of coronary heart disease and may reduce constipation.”
- Avocado is a great source of omega-3 fatty acids and vitamins C, E, K and B-6. Slices of it are a great and tasty addition to any sandwich.
- Black beans are high in protein and fiber. You can blend beans with a drop of water to make a paste that can be spread onto a sandwich. Your sandwich will be thicker and heartier.
- Ketchup makes egg sandwhiches smoother to eat and swallow. The tomato-based paste will add a burst of sweetness to your savory sandwich that will rock your world.
- Black pepper sprinkled in the sandwich can make every bite more exciting and intense as it explodes in your mouth.
Instead of having your sandwich with chips, hash browns, or French fries, try some fresh fruit from the fruit stand outside. Strawberries and blueberries are a fun pairing with your sandwich because of easy to eat size.
Many delis also make smoothies with fresh fruits and vegetables. A kale, pineapple, and mango smoothie would combat the saltiness of the sandwich with some gentle sweetness. You can also wash it down with a glass of almond milk, oat milk, soy milk, or skim milk. Perhaps grab a can of V8 vegetable juice, which is packed with vitamins, nutrients, and two servings of vegetables. Also, a glass or two of water can help keep you full so you do not overload your stomach and it hydrates you 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 sandwich is super unhealthy, but you can start by making small healthy decisions and continue them routinely.
Finally, be sure to throw your trash bags out after you are done eating! Please do not leave them scattered around the NAC, the quad, or the library. Someone will have to clean up after you, and I would rather it not be me.