Protein Sandwich

Hello all, thanks for tuning in on today’s recipe! This one is a really really awesome sandwich that you can make at home–it is full of healthy good protein and offers a healthy lunch.

You also have the option to make-ahead if that’s how you like doing things. The protein in here is simple: Boiled eggs and meat. (In this recipe I use pastrami, but you can use whatever meat you so desire.)

Protein Sandwich main

This method of eating is important for those of you who, admittedly, rarely eat wholesome foods because (like me) you are picky, or are constantly on the go and simply grab whatever is within reach.

A tip for those who like throwing things together quickly: Boil lots of eggs and slice them ahead of time. This way, you can simply throw everything on your sandwich when it’s time to consume.

OK, now for a bit of NEWS. As you might know, not only do I like making food, but I like writing, so I decided to shake things up a bit on my food blog and and start including not only a recipe but also a poem I wrote before I give the recipe (below):

Ok here it goes: (if you hate poetry you can skip down to my recipe)

 

The Seasons by Michael Metzler JR

 

Spring grows most plants in rocky soil,

It takes new life to withered things.

Death defying through turmoil,

And to new life it spreads and clings.

 

Summer swathes the world in heat

It drapes the land around in glow

It bakes the clay and warms the feet

It is not spring and is not snow.

 

Autumn brings a yellow air,

It scatters orange like the sand.

Sprinkling leaves as though to share.

It is most glorious and grand.

 

Winter veers around the bow

With clutching hands and stale breath

It swarms the earth in clear-white snow

It brings no warmth and sometimes death.

End.


 

Here’s the recipe for my PROTEIN SANDWICH:

Protein Sandwich main

Protein Sandwich recipe   –   –   – PRINT

protein sandwich recipe card picture

 

 

 

Egg Omelettes Recipe

Omelettes make the perfect healthy breakfast, as they contain protein in the form of eggs, and nutritious fillings of your choice, wrapped inside.

Omelettes are actually not as hard to make as many think. In this post, I’ll be presenting a simple recipe and method for making omelettes.

egg-omletts

Ingredients: (serves 2)

4 eggs

Sprinkle of Salt

Sprinkle of Pepper

1 tablespoon water

1 tablespoon cold cubed butter (optional)

1/4 cup diced ham (optional)

1/4 cup shredded cheese

2 tablespoons diced bell-pepper (optional)

 

DIRECTIONS:

First, dice your slices of ham into thin little bits.

Then shred your cheese.

And lastly, dice the (frozen, or really cold) butter.

First, dump your eggs into a medium sized bowl. Sprinkle in the salt and pepper, and pour in the tablespoon of water.

Melt butter over medium heat on a nonstick pan.

Beat your eggs thoroughly, about 10 seconds.

Add the cubed butter to the egg mixture, and whip for another 15 seconds on high.

Pour the egg butter mixture into the heated pan, and let it spread across the pan, and cook for 10 seconds.

Then push a bit of the side of the circle towards the center, and let raw mixture fill it’s place. Use a nonstick spatula for this.

Keep going around the circumference of the egg mixture in the pan, pushing towards the center, and letting the uncooked egg slid into its place. Soon you’ll have a mostly cooked circle of egg.

Sprinkle the ham, shredded cheese, and optional bell pepper over one half of the egg circle.

Carefully fold the unfilled layer over your fillings, as shown.

Grasp the handle of the skillet, and flip the omelette out onto a plate to serve.

Serve fresh and warm.

For step by step pictures, see my original recipe post on instructables.

omelettes-filling
Sprinkle on the filling.

Make Ahead Custom Salad Bar

This post will be showing you how to prepare a gourmet salad ahead of time. This is extremely helpful if you have other things to do on the day you make the salad, and don’t want to have to worry about cutting all the vegetables and other little necessities. In this solution, you will be cutting everything up the day before you plan to serve/eat the salad.

make-ahead-salad-main

Another benefit with cutting all the stuff up and putting them in separate containers is that you can let your family pick and choose, and essentially create their own custom salad.

If you don’t like the idea of cutting it up the day before, you can do it on the same day, but it is a good idea to make ahead of time the eggs, potatoes, and bacon.

 

INGREDIENTS:

6 eggs

2 Cups mini potatoes

4 pieces of bacon

3 medium tomatoes

2 bunches of romaine lettuce

2 cups mushrooms

1 cup garbanzo beans

1 bell pepper

1/2 a large cucumber

1-2 cups cheddar cheese

Your favorite vinaigrette or ranch dressing

 

ingredient note:

Mini potatoes are the easier, quicker way to go, but if you want to stick to regular potatoes, they will boil for longer, and you will have to dice each one into small salad-size pieces–which will take longer, but it certainly is another way to go.

 

DIRECTIONS:

To prepare eggs and potatoes, in two separate saucepans, one large, and one medium, put in water about ⅔ up the sides of the saucepans. Bring water to an almost boiling state in both. In the large saucepan, carefully place in all the eggs, and set the timer to 20 minutes. In the other saucepan, dump in the potatoes, and set timer to 20 minutes (or just the same time for both) or until potatoes are very soft. When done, take potatoes and eggs out of pan, discarding the water.

Once cool to touch, cut the potatoes in small bite size pieces, and peel eggs. Cut eggs once peeled into thin slices using a wire egg cutter, if you have one. Store potato pieces and egg pieces in two separate sealed plastic containers in fridge until chilled, and ready to use for salad.

To prepare bacon, heat a skillet over medium heat, and put the four pieces of bacon on. Sizzle on both sides until both sides are perfectly dark brown. Place bacon pieces on a paper towel, and press to remove extra grease. Cut bacon, once cool, into small pieces, as shown.

Store in a plastic container in fridge until ready to use.

Cut tomatoes in half inch chunks with a serrated knife, after washing, and also wash lettuce thoroughly, tear into small salad-size pieces, and place in a leaf-dryer, and turn fast until most of the water is wrung out.

Store tomatoes and lettuce in their own separate sealed containers in the fridge (don’t squish the lettuce), at least, if you are cutting these the day before you make the actual salad.

Wash mushrooms if they haven’t already been pre-washed, and cut lengthwise in thin strips.

Strain the garbanzo beans in a colander. and put in a plastic container in fridge until ready to use. Also put the mushrooms in their own container and place in fridge.

Wash half the cucumber. Chop cucumber width-wise as shown into circles. Cut these circles into quarters, and place in container in fridge until ready to use. Shred cheese using the shred attachment on your food processor, or do it by hand. Also store the cheese in a plastic container in fridge until ready to use.

Chop bell-peppers into small pieces as shown. Store in plastic container in fridge.

And you’re done!…almost. Remember to prepare your favorite ranch dressing or vinaigrette. You can buy them or make them. Here’s a good vinaigrette recipe to use: Balsamic Vinaigrette.

Just before you are ready serve your salad (i.e. before your guest arrive :), Take out all the containers you used to store your stuff in, and lay them out on the serving table, to give everyone an option of what exactly they want in their salad. Or, if you want to, you can just throw it all together in a large bowl before serving, it’s your choice.

See pictures below. See my original post on instructables.

eggs-boiling
Preparing the eggs…
potatoes-boiling
Preparing the Potatoes…
bacon-frying
…frying the bacon.

 

How to Make Egg Salad

Egg salad is the perfect snack, lunch, or breakfast. It can be eaten multiple ways: in sandwiches, with crackers, in wraps, or just by itself. On top of that, it is flavorful, and full of protein. And, it is very easy to make.

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egg-salad-ingredients
INGREDIENTS

INGREDIENTS:

(serves 6)

10 eggs (approx. 1 week old)

1/2 cup mayonnaise

1/4 cup mustard

1/2 teaspoon salt

1/4 teaspoon pepper

 

DIRECTIONS:

 

First, take your raw eggs, and place them in a large saucepan with water filled up about two inches. Bring quickly to a boil, and then remove pan from heat, and let the eggs finish cooking in the hot water for about another 15 minutes.

For more details see: How to Make Hard Boiled Eggs, which is a recipe I found helpful, or see this helpful instructable: Easy Hard Boiled Eggs.

When eggs are almost done through their rest/cook time, create an ice-bath in a large bowl.

When eggs are done cooking, dunk them immediately into the ice bath.

From the ice bowl, pick them out to peel them.

After the eggs have been peeled, place each into a wire egg-cutter, and cut one way, then flip egg around, and cut perpendicularly to your last cut. This will make your egg nicely diced.

Once your eggs have been nicely diced, throw all of them into a large bowl.

Throw in the mayonnaise, mustard, salt, and pepper. Mix thoroughly until combined.

Now you have a nice bowl of flavorful, protein-packed egg salad. This can be put in lettuce wraps, in between two pieces of bread as a sandwich, eaten with crackers, or just consumed completely by itself.

Store in fridge when not consuming.