56 ;e Costco Connection FEBRUARY 2014
By Marcy Goldman
IT’S WIDELY ACCEPTED that a great
breakfast packs several hours of nutritional jet
fuel. But because most of us are living in the
fast lane, fast-food breakfast sandwiches are a
quick and appealing option. As easy as drive-through or commercial options may be, they
are often low in lean protein, filled with processed cheese and riddled with flavors that can
only be attributed to the liberal use of grill fats
and heaping shakes of salt. Lack of nutrition,
coupled with small portions, results in devouring the sandwich in four quick bites, only to
have the hunger pangs return an hour later.
Well, good news, early risers: Homemade
gourmet breakfast sandwiches are a healthy
reality, due in large part to the availability of a
wide array of bread options: grainy breads,
wraps, paninis, tortillas, hole-less bagels and
naan, amongst others.
At the core of every breakfast sandwich
are eggs. And lucky for us, eggs are one of the
most nutritionally dense, natural foods you
can find. According to the Egg Nutrition
Center ( www.eggnutritioncenter.org), eggs are
a good source of vitamins A, D and E, as well
as folate, calcium, phosphorus and magne-
sium. All of this, with only 72 calories, no car-
bohydrates and 5 grams of fat (provided you
cook them without adding more fat), and they
are also one of the best sources of protein.
When you start with wholesome food,
especially for breakfast, you are fortified
from the get-go and it may help you make
healthier meal choices the rest of the day.
Plus the economics of homemade fare are
hard to beat—you can maximize the nutrition (and flavor) while keeping costs down
on your culinary masterpiece.
Homemade breakfast sandwiches are
also busy-schedule friendly. They can be
made ahead of time, then wrapped and
refrigerated for one to two days or frozen
for up to four weeks. When you’re ready to
eat them, just pop them in the microwave or
grill them (nonstick skillets are fine, or use
a panini press). The convenience of having a
pre-made breakfast sandwich on hand also
makes cleanup a cinch.
These sandwiches can do double duty as
other meals—you can eat them for lunch or
as a casual snack to tote along to a game. Add
a cup of joe and you’re good to go. They’re
also great post-workout, and, depending on
your ingredients, you can make one chock-full of protein and healthy fats to quell the
munchies and keep your healthy regime on
target (see “Healthy tips”).
All in all, not only can out-of-hand breakfasts be good food, but they offer an unrivaled
opportunity to get creative and feel good
about your food choices at the same time.
You’ll save on time too by avoiding the drive-through, allowing you to arrive at your destination a little sooner, feeling satisfied and
ready to start your day. C
Marcy Goldman is a master baker and cookbook author. For more of her original recipes,
visit her website, betterbaking.com.