I “crave” a hearty breakfast sandwich probably about once a week. How ‘bout you? Though, I never seem to make the same exact sandwich twice since I like to keep it highly seasonal and use whatever ingredients I have on hand. But there are a few things that are consistent … my breakfast sandwich always includes an organic egg (sometimes two!), lots of veggies, and plenty of flavor. It’s basically a loose inspiration of a fast food breakfast sandwich, but you’ll never find preservative-laden sausage or Canadian bacon or overly-processed American cheese on mine … and they’re not missed!
This version includes sage flowers, which kinda provide a sausage-like flavor essence. Though do top it with whatever edible flowers you have. Chive blossoms are lovely here, too. Don’t have flowers? Add a few fresh basil leaves or fried sage leaves. This sandwich also has hummus and avocado for luxuriousness (and a little sloppiness, at least for me!). Everything is stuffed in an “everything” whole grain bagel. I cut the bagel into three rounds and only use two for the sandwich to prevent carb overload. Of course, the remaining round can be saved for later. Altogether, it’s a nourishing full meal in one! Hope you enjoy!
Note: “Sandwich Upgrades” is the theme for this month’s Recipe Redux.
breakfast egg sandwich with sage flowers
Yield: 1 serving
Serving size: 1 sandwich
- 1 whole grain “everything” bagel
- 2 or 3 tablespoons hummus of choice (see recipe below for sweet potato & sage hummus)
- 1 tablespoon fresh sage flowers or other edible flowers
- 1/3 of a Hass avocado, sliced
- 1/8 teaspoon sea salt
- 3 slices small vine-ripened tomato
- 1 large thin slice red onion, separated into rings
- 1/2 cup packed baby arugula
- 1/2 teaspoon lemon juice
- 1 teaspoon avocado oil, divided
- 1 large organic egg
- Slice the bagel into three rounds. Toast the top and bottom rounds. Reserve the center slice for later use.
- On the top toasted bagel round, spread the hummus and sprinkle with sage flowers.
- On the bottom toasted bagel round, arrange the avocado; add a pinch of the salt. Top with the tomato and onion. Toss together the arugula, lemon juice and 1/2 teaspoon of the avocado oil. Add the arugula salad on top of the onion.
- Heat the remaining 1/2 teaspoon oil in a cast iron or other stick-resistant skillet over medium-high heat. Add the egg and fry as desired. Add another pinch of salt.
- Place the egg on top of the arugula. Place the hummus bagel top over the egg to form a sandwich. And serve.
Per serving: 500 calories, 24g total fat, 3.5g saturated fat, 0g trans fat, 175mg cholesterol, 750mg sodium, 51g total carbohydrate, 5g dietary fiber, 9g total sugars includes 0g added sugars, 20g protein
sweet potato & sage hummus
- 1 (15-ounce) can no-salt-added chickpeas, drained
- 1/3 cup tahini
- 1/4 cup cold water or unsweetened green tea, or to taste
- 2 to 3 tablespoons lemon juice
- 1 large garlic clove
- 1/2 teaspoon sea salt, or to taste
- 1 small unpeeled sweet potato, baked
- Garnishes: Sage-infused extra-virgin olive oil and fresh sage flowers
Add all ingredients to a blender. Cover and puree on high speed for at least 3 minutes, scraping down sides as needed. Adjust liquid and salt as needed. Garnish as desired. Makes about 2 cups.
The “Before” Version
Compare to Egg McMuffin recipe
- Consider using crave-worthy, all-natural, plant-based ingredients, like a flavorful hummus, edible flowers, and creamy avocado, in place of meaty ingredients, like preservative-laden sausage or Canadian bacon and overly-processed American cheese
- Pick a whole grain “everything” bagel instead of “white” English muffin, while slicing it into bagel thins to keep carbs in check
- Pump up the veggies for bonus nutrition, color, and texture