It’s important to eat a healthy meal in the morning; there is no good excuse not to. You’ll definitely want to make my super-fast, super-tasty, super-healthy Steak-Egg-Avocado Breakfast Sandwich after reading all this eye-opening information.

So there is no denying that a (good) breakfast does a body good. A study presented in 2003 at the American Heart Association’s annual conference showed that not only are breakfast-eaters less likely to be obese, they’re also more likely to have normal blood sugar levels and less likely to be hungry later on in the day.

Taking this a step further, not just eating breakfast, but eating protein at breakfast is essential, according to research at the University of Missouri. The findings suggest eating a higher-protein breakfast (20 -25grams) could be an effective strategy to improve appetite control and prevent overeating. MRI scans of the participants showed that brain signals controlling food motivation and reward-driven eating behavior were lessened after consuming a protein-rich breakfast.

But, you don’t want to just grab a breakfast anywhere. While that fast-food egg sandwich may be convenient, most are laden with fat, salt and calories. In a fast-food “egg expose” by Forbes, it turns out that much of the “egg” protein being served up at popular chains (like Subway, McDonalds, Burger King and such) are jam-packed with scary stuff. You can check out the full findings here. But, as an example, look over this unrecognizable ingredient list in the egg omelet patty served up in Subway breakfast sandwiches:

Subway’s Egg Omelet Patty (Regular): Whole eggs, egg whites, water, nonfat dry milk, premium egg blend (isolated pea product, salt, citric acid, dextrose, guar gum, xanthan gum, extractive of spice, propylene glycol and not more than 2% calcium silicate and glycerin to prevent caking), soybean oil, butter alternative (liquid and hydrogenated soybean oil, salt, soy lecithin, natural and artificial flavors, beta carotene (color), TBHQ and citric acid added to protect flavor, dimethylpolysiloxane (antifoaming agent added), salt, beta-carotene (color).

A few words on the ingredients:

• Propylene glycol, a solvent for food colors and flavorings, is also used in anti-freeze, to lubricate air-conditioner compressors, and in deodorant sticks.
• Isolated pea product is a protein additive often used as a substitute for animal-derived protein.
• Guar gum is a thickening agent.
• Xanthan Gum is used to prevent oil separation.
• Glycerin is a solvent that is found in soap, moisturizers and some brands of shaving cream.
• TBHQ (tertiary butylhydroquinone) is used to preserve vegetable oils against oxidation, and can also be found in varnishes, lacquers, and perfumes.
• dImethylpolysiloxane is a type of silicone used to prevent cooking oil from foaming after repeated uses. It’s also found in Silly Putty and many lubricants.
• Calcium silicate is used to prevent caking and is also a popular antacid. In addition, it’s a sealant used on roads, roofs and concrete.

(Subway information from Forbes.com)

If you can’t pronounce it, you shouldn’t eat it, right? Right! Save gas, save time, save money . .. . and, most of all, save your health by making a good, protein-rich breakfast at home. My quick Steak-Egg-Avocado Breakfast Sandwich   is a great option for busy mornings. You can make this breakfast in the microwave in just a few minutes, especially if you are using a bit of leftover steak, filet, ground beef or whatever pre-cooked meat you have on hand from dinner the night before. Tweak the veggies to suit your tastes too!

Steak-Egg-Avocado Breakfast Sandwich Recipe

• 1.5 ounces (approx. ¼ cup) coarsely chopped top sirloin (leftovers work great!)
• 2 tablespoons chopped grilled red onion (or any leftover veggie)
• 1/3 cup liquid eggs (or 2 large whisked eggs)
• Freshly ground pepper and sea salt to taste
• 2-ounces Avocado slices
• 1 whole-grain sandwich “thin” style bun

Place beef in the bottom of 8-ounce ramekin or microwave-safe bowl.  Next, top with red onions and pour over liquid egg whites. Sprinkle with cheese. Microwave on high for approximately 2 minutes or until eggs are set and fully cooked.  Gently loosen eggs from bowl with fork and invert onto bun. Top with avocado slices and salt and pepper to taste.  Serves 1.