EGG McMADE-IT-MYSELF SANDWICH

GLM & MPB

Wanna know why you’re slumping over your desk at 11 a.m., unable to focus, desperately craving the cool, smooth respite of your pillow? Easy: You skipped breakfast. Or, to be more specific, you skipped breakfast with protein. Protein is amazing because it keeps you full and satisfied for longer than carbohydrates alone (a fact you’ve no doubt been hit over the head with by women’s magazines and yogurt companies since you learned to read and/or eat yogurt), and it’s good for your brain, which helps you avoid that midmorning crash.

While we love a leisurely omelet with toast and fruit on the weekends, on weekday mornings, it’s all about the portable breakfast. Enter our spin on the iconic New York City breakfast (the egg and cheese roll): the egg, cheese, and avocado.

A thick smear of avocado not only adds moisture but also gives the sandwich a good dose of heart-healthy fat, which helps keep you full even longer. We top the egg with a touch of cheese, but if you’re avoiding dairy, feel free to skip it, or substitute extra avocado.

SERVES 1

INGREDIENTS

1 English muffin, split (or use your favorite bread, roll, or a bagel, and yes, gluten-free ones work just fine)

1 tablespoon butter or extra-virgin olive oil

1 large egg

⅛ cup shredded cheddar, jack, or mozzarella cheese

¼ large ripe avocado, sliced

Salt and pepper

Hot sauce

1 or 2 slices cooked bacon (optional)

DIRECTIONS

• Toast the English muffin on both sides and set aside.

• Heat the butter or olive oil in a nonstick frying pan over medium-high heat.

• Crack the egg into the pan and cook until the white has firmed and the yolk is still runny (or flip and cook until the yolk is firm, if you don’t like runny eggs).

• Sprinkle the cheese on the bottom half of the English muffin.

• Spread the avocado on the top half of the English muffin.

• Place the egg on the bottom half of the English muffin and sprinkle with salt, pepper, and hot sauce to taste. Add the bacon, if using, and then put the second piece of muffin on top.

• Serve immediately, or wrap in foil or a paper towel and eat on the go.