• Amy Lucas

Arugula Egg Toast with Oranges and Blueberries

Updated: Jul 31

An antioxidant fiber packed breakfast that takes less than 10 minutes to toss together.

If you are concerned with sustainability and animal living conditions, we recommend learning about the differences. Scroll down to see the resource we have provided to Certified Humane. If you want the best eggs, opt to splurge and grab some pasture-raised eggs. They each get at least 108 square feet and spend their days outside and are allowed some corn and soy based feed, grass, bugs, works and anything else they find to eat. Caged, Free range, and cage-free eggs all get much smaller square footage allotments less than 2 ft and primarily eat a diet of corn and soy. There's also a few research studies out there that state pasture raised eggs have higher levels of omega-3 fats, Vitamin D, Vitamin E, and beta carotene.

How to throw together this delicious breakfast in a few minutes?

Serves 1:

  • 1 Egg

  • 1 slice Whole Wheat Sandwich Bread

  • 1⁄4 cup Arugula

  • 1 teaspoon Olive Oil

  • 1⁄2 teaspoon Lemon Juice

  • 2 pinches Kosher Salt

  • 3⁄4 cup Blueberries

  • 1 Navel Orange

  • 1 pinch Ground Black Pepper

  1. Toast bread and set aside for assembly.

  2. Wash and dry blueberries and peel oranges and cut into sections.

  3. Toss arugula with half the olive oil, all of the lemon juice and a pinch of salt.

  4. Heat a non-stick saute pan on stove. Add remaining half of olive oil and fry egg to desired doneness.

  5. Assemble toast by placing dressed arugula and fried egg on top. Garnish egg with pinch of salt and pepper. Serve with blueberries and oranges on the side.

Calories: 334kcal, Carbs: 51g, Protein: 13g, Total Fat: 12g, Saturated Fat: 2.18g, Sodium: 990mg, Fiber: 8.5g, Added Sugar: 0g, Fruits: 1.84 servings, Vegetables: 0.13 servings,

To Read all about the difference in hen and egg laying conditions visit: https://certifiedhumane.org/article-explains-difference-pasture-raised-free-range-eggs/#:~:text=Cage%2DFree%3A%20These%20ladies%20have,less%20than%201%20square%20foot.&text=Pasture%2DRaised%3A%20These%20ladies%20are,can%20find%20in%20the%20dirt.


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