Toi here, and welcome to another episode of Knauthentic.
Topic of the day: Layering flavors and Maximizing Health Benefits
1. Today, I posted a short for an open-face breakfast sandwich. This is second open-face sandwich that I’ve posted. I decided to share this short today for three reasons. First, I said I would. I eat a lot of open-face sandwiches and said so the last time I share about one. I eat these because I like the aesthetic and like that it’s less carb consumption than two slices of bread, which is kind of a two for one reason.
The final reason I like to eat open-face sandwiches is the ease of layering flavors and maximizing health benefits. There are certain things that most people recognize as breakfast staples that go well together on the Standard American Diet, henceforth, referred to as the S.A.D., but I know can do better than that. Bacon, eggs, toast, with butter or jam are S.A.D. staples, but I want to go beyond the basic and choose ingredients that not only taste good but are good for my body. I first got the idea by coping a sandwich I saw on the Rainbow Plant Life channel. I love what Nisha does with flavors, but she’s fully vegan and not nightshade or allium sensitive, so I’ve had to take what she inspired in me and make adjustments.
2. My taste preference when it comes to bread, has always been something other than white bread. Now that I’m mildly carb-sensitive and healthier options are available, I choose high-fiber, high-protein, low-carb seeded bread as my go to because I like the way it tastes. I’ve tried many different types of bread from many different brands, and you’ll have to do your own taste testing to figure out what works for you.
3. Then there are the flavor layers. Each flavor I chose, not only has to play well with the other flavors, but I need it to bring some additional health benefit as well. In today’s short, I use an avocado spread because of the healthy fat avocados bring and the creamy texture that comes without the use of dairy. I steam my eggs to reduce fat and add turmeric to help with inflammation. Microgreens or broccoli sprouts have a unique texture I’ve really grown to like, but if I don’t have those, I simply add some other leafy green. Always get in those leafy greens.
Finally, texture has become so much a factor in the enjoyment of a meal, as I’ve gotten older. Non-crispy toast is the worst. I can eat it, but I won’t be happy about it. When I used to eat bacon more regularly than I do now, the taste was only part of it. I used to eat crispy bacon for breakfast, but now I replace the crisp bacon with more heart heathy options like nuts and seeds. And, while a crisp slice of lettuce is welcomed on a lunch sandwich, I love that there so many leafy green options to explore at any meal of the day. Right now, sprouts are my jam.
Now, it’s time to talk about how I make an Open-face Breakfast Sandwich.
Be sure to visit my Knauthentic YouTube channel if you want to see the short.
Step-by-step instructions
1. Start with a preferred slice of bread. I prefer wheat or seeded and am currently consuming high-fiber, high-protein, low-carb brands to reduce my glycemic load. Toast to your desired browning.
2. Prepare an egg or two to your liking. I chose to do a quick steamed egg in the microwave. You’ll need a narrow container, 1 tbsp of water per egg, and then beaten well, plus any seasoning you want (I chose turmeric and pepper). Microwave for 30 seconds, stir mixture well and return to microwave minus 5 seconds each time, until the egg has reached your desired fluffiness and is not rubbery.
3. Cover toast with your choice of spread. I use an avocado spread- 2 avocados, 2 tbsp red wine vinegar, salt and pepper to taste (which can be omitted).
4. Pile egg(s) on top of the spread.
5. Add your choice of greens. Spinach, kale, and cabbage work, but I usually chose some sort of sprout.
6. Then add some crunch: nuts, seeds, even bacon if it’s within your health goals. I used pumpkin seeds.
7. Add something pickled and or fermented to add tang and support your gut microbiome. I used sauerkraut.
8. And any flourish you’d like before consuming. I sprinkled on my spicy blueberry sauce- mashed frozen blueberries, soy sauce, and wasabi powder.
Question: Does your toast have to be super crispy? I’d love to know.
If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.
Until next time, stay safe, eat well, and be blessed.
Credits
Knauthentic Season 1, Episode 11.
Starring Toi Thomas.
Featuring no one else at this time.
Topics discussed: Layering flavors, Maximizing Health Benefits, Crispy Toast
Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.
Directed by Toinette “Toi” Thomas.
Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!
