Breakfast Sandwich
Prep Time
5 minutes


1 whole wheat cinnamon and raisin bagel, cut in half
1 tbsp (15 ml) date jam
1 large egg, cooked in the microwave
1.5 oz (50 grams) sliced Havarti cheese
1 slice tomato
1 leaf lettuce


  1. Heat or toast (if you choose) your bagel halves.
  2. Spread the jam on each half of the bagel.
  3. Top the bagel with the cooked egg. Immediately top the hot egg with the cheese to help it melt.
  4. Top with tomato and lettuce.
  5. Serve with a side of fruit, and you have a nutrient-rich BFD.