Smoked Gouda and Scallions Egg Sandwich

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This is the king of the breakfast gods. Runny, over easy eggs under melted smoked Gouda cheese with a kick of scallions, all between crunchy toast. A gourmet breakfast in 5 minutes... What's your excuse not to make it?

Eggs make the world go round. I think. I'm a total dork and passed out at 8:30 last night (stop judging me). I popped up, fully awake, at 5 something this morning, with one thing on my mind. Breakfast.

If you've been with me for a while here, you've probably already heard me say that breakfast is the meal of the champions. It's true, though. When you wake up, your body is in a similar state to when you finish a workout. You've burned through most of your nutrients while sleeping, and your body is hungering for protein and a small amount of carbohydrates to fuel your muscles. Oh, and your brain... unless you want to be Grumpy McGrumperson all morning (count me out for that).

I'll add to that the fact that eating in the morning makes you less likely to over-do it on food throughout the day, as it keeps your blood sugar steady (provided that you're not overdosing on carbs, like a plate full of box pancakes would do to you -- but if you're a pancake-obsessed breakfaster, try these protein packed pancakes or these fiber filled waffles).

So what do you say, are you ready for breakfast?

This little creation was first inspired in the cheese aisle. I spotted a bag of sliced smoked Gouda (amazing, right?) and grabbed it immediately. The creamy, smoked flavor does wonders to compliment the fried egg, and scallions take it over the top. I promise.

Smoked Gouda and Scallions Egg Sandwich

Calories: 225

Servings: 1 Per Recipe

Ingredients:

• 1 Egg
• 1 slice Smoked Gouda (or other creamy cheese, such as provolone)
• 1/4 stalk Scallions, chopped
• 2 slices toast (I used Sara Lee's 45 Calories and Delicious Toast)

Directions:

1. Ingredient Prep: Start with chopped scallions and sliced Gouda sitting out and ready to use (you'll need to move fast once your egg starts cooking).
2. Toast the toast: Put your toast in the toaster!
3. Grease the pan: Grease a small frying pan using olive or vegetable oil (I pour a bit of vegetable oil in, then use a paper towel to wipe it around and soak up the extra so there are no puddles). 
4. Get cracking: Crack one medium egg and place it in the pan, trying not to break the yolk. If the egg whites spread out too much, you can use a plastic spatula to guide the egg back into a shape that will fit on your toast. As the egg begins to cook more and solidify, this gets easier. 
5. Flip It: When the sides of the egg whites begin to look less runny and are turning white, use a plastic spatula to flip the egg over to cook the other side. 
6. Cheese and Scallions: Once you flip the egg, immediately add the slice of Gouda and place scallions on top. Turn the temperature down to low and cover the pan to melt the cheese as much as possible. After flipping the egg, it only takes a minute or two for the second side to cook.
7. Voila! After just about two minutes (no more), use a plastic spatula to transfer the fried egg, gouda, and scallions onto a piece of toast. Add the second piece of toast on top and cut down the center to break open the yolk. Enjoy!

The Ultimate Salad of Health

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Today, I'm sharing a crazy-good-for-you salad recipe. Justin and I make salad for lunch at work every day. This is one of our recent favorites.

Fat calories in this salad come almost exclusively from avocado. If you nix the avocado, you'd ring in at about 145 calories instead of 270 -- but, for someone who is active and working out, adding those healthy fats is a good thing (and a 145 calorie lunch just isn't enough, folks).

Items to incorporate into your salads (if you're not already doing it):

• Kale: Either raw or steamed, Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale also has at least two major chemicals (sulforaphane and indole-3-carbinol) that are known as potent cancer-fighting and cancer-blocking chemicals. (Wiki for Kale)
• Scallions (Green Onion): High in fiber means Scallions will fight off bad cholesterol. They also score well on the fullness to nutrition scale (meaning they are high on the list for helping you feel full while also being high on the list for nutrition!). Scallions are also a strong anti-inflammatory, which helps for sore muscles! (Nutrition Data for Scallions)
• Spinach: As far as any salad base goes, Spinach is by far one of the most nutritious, while also being easy to handle and rip. Replacing iceberg or romaine lettuce with spinach for more vitamin C (an antioxidant), iron (helps prevent anemia), magnesium (can help protect against heart disease) and vitamin K (good for bones and blood). (The Tribune on Spinach vs Romaine)
• Egg Whites: Add some protein to your salad without overloading on calories! One hard boiled egg white packs 3.6 grams of protein in just 17 calories. Other awesome nutrients in an egg white: Selenium and Riboflavin! (LiveStrong on Egg Whites)

The Ultimate Salad of Health!

Ingredients:

• 2 cups Chopped Spinach
• 1 stalk Chopped Scallions (Green Onions)
• 1 leaf Chopped Kale
• 3 rinsed and sliced strawberries (or other berries)
• 1 large Egg, hard boiled, egg whites only
• 1/2 Avocado, without skin or seeds
• 1 tablespoon Feta Cheese
• 1/2 tablespoon Diced Walnuts

Directions:

1. Combine
2. Toss with low-fat dressing (such as Newman's Own Asian Ginger)
3. Serve!