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Fruits and Vegetables

The Bagel Sandwich

The bagel sandwich is quick, easy and filled with nutrients busy cyclists need. For us, lunch food has been a struggle when the days get long and busy. Plus, we need a good serving of carbohydrates to get through an evening cycling workout. Regular white flour bagels did not sit well in our digestive tracts, but we discovered Silver Hills Organic Sprouted Power Bagels! These bagels taste delicious and digest easily. Make this sandwich in the morning, wrap it up and take it to work or anywhere. Bring along some fruit and/or carrot sticks and hummus and you have a great meal! As usual, this sandwich is completely customizable, but below is how we make ours. If you live in Albuquerque, you can find Silver Hills Sprouted Power Bagels at Natural Grocers.

Or you can go online and find a Natural Grocers near you!

The Bagel Sandwich


Silver Hills Sprouted Power Bagels

1 egg

2 strips of Lightlife Smoky tempeh

Handful of super greens

Green chile

Avocado - smashed

Sliced red onion

Butter (optional)


First, I brown the smoky tempeh in a pan, remove. Beat egg in a small bowl, and cook in the pan, flip once and heat until it is cooked through. Leave the cooked egg in the pan, and spread green chile over the top of it. Yum.

Smash about 1/3 of the avocado and season with salt and pepper.

Toast bagel, and spread a little butter on if you like.

Place the egg with green chile on the bottom half of the bagel, top with smoky tempeh, then place a handful of super greens on top of the tempeh. Slice some red onion and place on top of the greens. Spread the smashed avocado all over the cut side of the top half of the bagel and then place it on top. It's a delicious work of art!

**Make it your way! Delete the egg and make a smoky tempeh BLT. Or, use lean turkey for a turkey, green chile, avocado bagel delight, oh my, that sounds so good. Or, warm up a left over piece of meatloaf from dinner and make a bagel meatloaf sandwich. There are so many sandwich options that will satisfy and give you the nutrition you need to make it through the day. Be creative and keep it simple. Enjoy!

We are Coach Al and Trish. Our goal is to share good nutrition and help support healthy lifestyles while keeping it real and simple because we all have busy lives. Nothing fancy, just real food for real life and cycling encouragement for a balanced, healthy lifestyle. Please leave a comment or question! Happy eating and cycling!

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