Welcome to my first #HealthyFriday post. As you probably have realized I’m gearing up my blog towards natural healthy foods and recipes with emphasis on organic ingredients. In short it’s all about the whole foods experience. Don’t get me wrong I do enjoy other foods like desserts and cakes, which I will still post here and there. However, the trend to healthy foods is the only way (in my opinion) to stay sane and healthy in this hectic technology driven world. We are surrounded by heavily processed foods, that are not healthy at all. In my upcoming posts I will get more into the myth or truth about processed foods, GMO’s versus organic foods and simple ways to eat healthy. In this sense I hope you enjoy my #HealthyFriday post about my Power Sandwich.
Since this post is part about eggs I included a short kitchen story about flying eggs. Yes you heard right – flying eggs. Enjoy
No such thing as flying eggs…
It was a busy day for lunch at this fine French restaurant, where I was the apprentice chef in my fourth month. The sound of pots and pants being cooked and stirred in is something I can’t live without; it’s like music to me. Regardless – to get to the point – one of the cooks ran out of eggs so the chef asks me to bring up a tray. It was very hectic and the chef was feeling antsy. You know Chef Gordon Ramsey and how rough he can be to his team. Well Chef Gordon Ramsay was a lamb compared to my boss. (That said I admire Gordon Ramsay as he is an excellent chef)
I run down the staircase, picked up my tray of 30 eggs and run back upstairs only to miss the last step….! Up to this day I wonder why I stumbled over that last step. I made a big leap head first. No – I should really say – eggs first. Imagine a machine gun firing eggs. Yes, that’s how it looked like. 30 eggs in 1 second flying through the kitchen. Luckily I didn’t hit anyone, although one of the eggs missed the chef by an inch. You know the facial expression of Arnold Schwarzenegger’s Terminator, yes that’s the kind of look I got from the chef. He came towards me with a look that could kill and I thought: “that’s it I’m fired”. I had just finished my probation period of my two and a half-year apprentice ship although I just graduated from 2 years of culinary school. So I wasn’t a newbie, however – but as you can imagine I was in a precarious situation.
He started to yell at me, you know the same way Gordon Ramsey humiliates the chefs on TV. Yep, the same treatment I got only that his head turned red ( like a lobster), which I clearly remember as it was yesterday. However to make a long story short he send all cooks and dishwashers home right after the service. Usually the cooks and dishwashers do their part to clean their stations. This night the kitchen belonged to me with all its dirty pots and tables. I don’t remember what time I finished cleaning the entire kitchen, but it was well after 3 in the morning. Flying eggs are (not so beautiful) memories of mine…
Mama’s Egg Spinach Power Sandwich
This egg-spinach-toast reminds me of my youth. Whenever my mom didn’t have much time to cook she would make this dish, because it is so easy to prepare. However, she would also make it with boiled potatoes instead of the bread. Which is great, you just mash-up everything and it taste good – that said – if you like soft-boiled eggs and spinach. For this recipe I used a slice of bread because it is easy and saves time. The vitamins, minerals, antioxidants, fibers and flavonoids make this dish a true power sandwich with great health benefits.
Eggs Are Much Better Than Previously Thought
Yes they do have a lot of cholesterol, but the health benefits far out weigh the risks. Eggs are full of B vitamins and offer the best protein available. They have anti inflammatory properties which relieves stress. (Thinking of work)
Studies have shown when eggs are part of a daily breakfast regiment, fewer calories are being eaten later in the day.
Eggs are good for your heart and your head, because of the high amounts of B Vitamins. Also the cholesterol in eggs does not raise your own cholesterol level as studies have shown over the past 15 years. Obviously if your cholesterol levels are through the roof you’d better stay away from eggs.
Further studies have shown that eggs from cage free chickens are of better quality. They have more vitamins and omega fats due to the fact that those chickens live (almost) stress free.
Even Popeye Knew the Power of Spinach
Spinach is just as powerful as the egg. Spinach keeps your blood sugar low, your eyes sharp (not really sharp but healthy). It can help to bring down blood pressure. It’s good for your bones due to the Vitamin K, since this vitamin helps with the absorption of calcium.
Studies have shown that when women took high Calcium supplements (over 1000 milligrams) – even with the combination of Vitamin D – the risk of developing kidney stones was 17% higher than those who got their calcium from natural sources like green leafy vegetables. In fact no kidney stones have been detected in women who got their entire calcium supply from natural products such as milk, soy and vegetables.
The high amount of Vitamin A is good for your skin. Did I mention the vitamin C and E and lots of minerals equals a vitamin pill, just much fresher, unprocessed and perfectly natural.
Though there is one negative aspect of spinach; the pesticides it has been treated with. One can avoid the pesticides when buying organic.
Tomatoes are Healthier When Cooked
Yes, it’s hard to belief. However, when tomatoes are cooked lycopene is produced, which is the powerful antioxidant that battles prostate cancer. Tomatoes are full of vitamins, folic acid and have anti inflammatory properties. Recent studies have shown that tomatoes might reduce the risk of certain other cancers such as ovarian, throat, colon just to name a few.
When buying tomatoes look for a bright red color which are soft to the touch, not too hard and not too soft. Conventional grown tomatoes tend to be treated with pesticides. So look for organically cultivated tomatoes at your farmers market or the organic section of your supermarket. A 10 year study conducted by the University of California concluded that organically grown tomatoes have more vitamins and flavonoids than conventional grown tomatoes. And did I mention not to keep your tomatoes in the refrigerator. Keep them in bowl in a rather dark corner in your kitchen. Cover unripe tomatoes with a napkin or towel to keep them away from light. They will be ripe in a day or two.
A Bread Worth for a Power Sandwich
I’m talking about an organic whole grain bread. You can see the recipe by following this link: organic multi grain bread. I love bread despite all the hype that too much processed food is not good. That’s why I like to bake my own. Most breads these days are full of additives and preservatives. Once you check this recipe you know why I call it a power bread. It got everything from cocoa, cinnamon, flax meal, oats, sunflower seeds, pumpkin seeds and walnuts.
In short by eating this easy to make power sandwich you can drop the vitamin pill, because this meal provides all the nutrients our body needs and more.
- 4 slices of organic whole grain bread
- 8 slices of ripe organic tomatoes
- 1.5 lb organic spinach
- 8 slices of cheddar cheese,
- 4 eggs
- 1/4 stick of butter or margarine
- 2 cloves of garlic, minced
- 1 onion, finely chopped
- Salt and pepper
- Boil eggs to your liking.
- Shock in ice-cold water for about a minute, set aside. See notes for more info on boiling eggs.
- Grill or sauté tomatoes for 30-45 seconds on each side on high heat. Keep nearby.
- Peel eggs in a way they don’t break. Keep warm
- While the spinach is cooking – place 4 slices of bread in a toaster.
- In a large pan melt butter over medium heat.
- Add onions and sauté until translucent.
- Now add the garlic.
- Just before the garlic takes on color add the spinach.
- Season with salt and pepper
- Assemble all ingredients on top of toast and enjoy.
Do you have your own version of a power sandwich?
What is your favorite healthy sandwich?
Do you eat healthy, does it matter to you?
I would love to hear your comments?