Ways to Make Healthy Breakfast Sandwiches

Introduction:Even if you're not a breakfast lover, learning ways to make healthy breakfast sandwiches, might encourage you to give breakfast a chance. Nutritionists recommend eating breakfast in order to eat more sensibly at other meals. Sure, you're on the run to get on with your weekdays. But how about gathering the family in the kitchen on the weekend to make healthy breakfast sandwiches as a team effort?

  • 01

    Choose Healthy Bread

    If you're accustomed to fast-food breakfast sandwiches, you're in for a real treat. The Mediterranean Diet Plan approves of the following tasty breads: Pita pockets, Mediterranean flat bread, English muffins and bread made with flaxseed or flax meal.

    Flaxseed is the richest source of alpha-linolenic acid or LNA. Eating flaxseed bread will increase your daily intake of plant-based omega-3 fatty acids. If you enjoy the art of baking bread, you can find flaxseed meal at your grocery store. Add two tablespoons flax meal to each cup of flour called for in the recipe.

  • 02

    Eggs

    No breakfast sandwich is complete without eggs cooked in one form or another. For a guiltless sandwich, choose healthy eggs with omega-3 fatty acids. If you choose the frying method, put a little Canola oil in the skillet. Try to do without the salt and sprinkle Lawry's seasoning pepper instead. Other options are scrambled or poached.

  • 03

    Cheese

    Cheese has always been my nemesis, but The Mediterranean Diet Pyramid permits eating cheese daily! Cheese is especially high in calcium and calcium links with saturated fatty acids to help prevent their absorption. You may select one-full ounce of fatty cheese or more of the lower-fat variety. If you choose the full-fat cheese, buy the best mozzarella or feta you can afford. Also, pepper jack vegetarian cheese is awesome.

  • 04

    Meat

    Now you're ready to add meat. The trick in Mediterranean cooking is in small quantities of meat, rather like a flavoring ingredient instead of a main course. I eat the maple flavored vegetarian sausage made by MorningStar Farms. The soy provides protein and there are about 75% less calories from fat, than high fat meat sausage. Try sprinkling a few drops of virgin olive oil on each veggie sausage patty and bake for about 25 minutes.

    As an occasional treat, I'll have a small slice of Canadian bacon on my breakfast sandwich. If you opt for high fat breakfast meats, such as sausages, bacon, ham or steak, strive to keep the portion size equivalent to a deck of cards.

  • 05

    Condiments

    You've assembled your healthy breakfast sandwich using enough nutritious ingredients that condiments will not wreck your health or diet. Some healthy condiments are hot sauce, salsa or Canola mayonnaise. I wouldn't suggest sabotaging your homemade breakfast sandwich with Canola mayonnaise, if you're trying it for the first time. The texture is a little more liquid and the taste must be acclimated to your palate. Try Canola mayonnaise in tuna or chicken salad first. If you like black or red pepper, you may add as much as you desire.




Final Thoughts

Getting the entire family to sit down together for a meal is not an easy chore when kids are involved. Making healthy breakfast sandwiches at home is a fun, easy project that will encourage at least one family mealtime each week.





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