Breakfast Egg Sandwich with Avocado and Chipotle Mayo

Listen to your mom. A healthy breakfast is the most important meal of the day. Plus it's an easy way to get a healthy dose of calcium for your bones.

Not a breakfast eater? Could you try eating breakfast for 3 weeks? Because that's how long it takes your brain to develop a habit, and this is one healthy habit.

Eating a healthy breakfast can help you:

• Jump start your metabolism, so you burn more calories all day long.
• Consume fewer calories throughout the day since you tend to be less hungry and make smarter eating choices.
  
• Stabilize your blood sugar, which has been linked to a decreased risk of cardiovascular disease and Type 2 diabetes.
  
• Concentrate and perform better at work (hey, maybe that whole wheat toast and scrambled eggs could help get you a raise).
• Build endurance with physical activity, so your work-outs will be better.
  

What should you eat for a healthy breakfast?

1. Complex carbohydrates or "good carbs" such as whole grains, fruits, and vegetables. (Pop-Tarts are not a whole grain).
2. High fiber foods. Fresh fruit and whole grain cereals help you stay fuller longer, so you won't be starved an hour after eating breakfast.
   
3. Lean protein such as non-fat dairy, legumes, and egg whites. It keeps you satiated and builds lean muscle which helps burn fat and calories.
   
4. A little bit of "good fat" is optional. "Good fats" or monosaturated fats include olive, peanut, and canola oils as well as fresh avocados, most seafood, and most nuts.

No time for breakfast? Here's some help to create healthy, calcium-rich breakfasts. Just click here to learn more about my Beautiful Bones Osteoporosis event.

When you're in a rush:

• Power bars. Cliff Builder Bars are made with soy protein and taste great. They average 270 calories, 20 grams of protein, and have an impressive 25% of your daily calcium needs.
  
• Whole wheat crackers with peanut butter and a glass of skim milk.
  
• A smoothie made with calcium-fortified orange juice, soy milk, or skim milk.
• A glass of skim milk, a banana, and a dozen dry roasted, unsalted almonds.

When you've got 15-30 minutes to eat:

• A bowl of high fiber oatmeal, or whole grain cereal such as Kashi, with skim milk, fresh berries, and a few almonds or walnuts.
  
• A bowl of low-fat or non-fat yogurt or cottage cheese with granola and fresh fruit.
• A whole wheat wrap filled with scrambled egg whites, black beans and salsa.
  
• A breakfast egg sandwich made with multi grain English muffins.
• Whole wheat toast with almond butter, banana, and honey and a glass of skim milk.
• A hard boiled egg, an orange, and a glass of skim milk.
  

When you're kickin back:

• Ricotta hotcakes with your choice of fruity toppings.
• French toast made with multi-grain bread.
• Breakfast quinoa with dried fruits and nuts.
  
• Pancakes made with skim milk.
• Heuvos rancheros made with your choice of salsas, veggies, and cheese.
• Eggs: frittatas, omelettes, poached or baked eggs.
• Muffins, scones, and breakfast breads made with low-fat yogurt, cottage cheese, or milk.
  

This egg sandwich can be made in less than 15 minutes and will keep those stomach growls at bay for hours. With a multi-grain English muffin instead of plain, egg whites, avocado, soy mayo, and a little cheese, this is one high calcium, high protein, satisfying breakfast.

Breakfast Egg Sandwich with Avocado and Chipotle Mayo
Serves 1
Print recipe only here.

1 multi-grain or whole wheat English muffin
3 egg whites
a dab of olive or canola oil
about 1 teaspoon soy mayo mixed with 1 teaspoon chipotles in adobo sauce
1/4 of an avocado, sprinkled with lime juice
1 ounce cheddar cheese

Toast the English muffin. Mix the soy mayo and chipotle chili and set aside. Slice the avocado and sprinkle with lime juice to prevent it from oxidizing, or turning brown; set aside.

Rub a dab of olive or canola oil over the surface of a small non-stick skillet over medium heat Add egg whites and cook 2 minutes, or until slightly puffed; fold in half and cook 1 minute, or until lightly browned; flip, add the cheddar cheese, and cook 1 minute more (or until your preferred doneness).

Spread the chipotle mayo on the toasted English muffins. Add the eggs with melted cheese and avocado slices.

Serve with a side of fresh fruit such as calcium-rich oranges and berries seasoned with mint.

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