Recipe Makeover: Breakfast Sausage

 

One of our customers following The Model Trainer Method emailed me asking me to come up with an egg-free option for her Meal 1. She felt like eating full-on protein, say, a chicken breast, was not something she could stomach so early in the morning. Craving breakfast-y foods in the a.m. is something I can totally relate to myself, which is why I created this ultra-easy recipe for turkey breakfast “sausage” patties.

 

I like to eat mine with a side of savory oatmeal. You can keep your oatmeal sweet if you like to keep things traditional, but getting veggies into your a.m. mealtimes is a great way to up the nutritional ante, adding fiber and vitamins and keeping you fuller, longer. Plus, I like the additional flavor of the spinach and chives.

 

 

Turkey Breakfast “Sausage” with Savory Oatmeal
Makes 4 servings

 

INGREDIENTS

 

1 lb ground turkey breast
1 tsp ground sage
1/2 tsp cracked black pepper
1/2 tsp ground thyme
1/2 tsp ground marjoram
1/2 tsp dried rosemary (optional)
1 tsp salt
Cooking spray
2 cups cooked old-fashioned rolled oats
4-6 cups spinach or baby kale
Chives

 

DIRECTIONS

 

In a bowl using your hands, mix ground turkey breast with spices until well combined. Make 12 patties. In a pan lightly coated with cooking spray, cook patties over medium-high heat until browned on one side, about 4 minutes. Flip and cook on opposite side until lightly browned, about another 4 minutes. Remove from heat and set aside. Add rolled oats and greens to pan and cook until oats have warmed through and greens have wilted, about 3-4 minutes. If the pan is too dry and you want your oats runnier, add 1/4 to 1/2 cup water. Season to taste with salt and pepper. Divide savory oatmeal and patties into four servings. Top with chopped chives if desired. Freeze or store in containers in fridge for up to 3 days.

A Quick and Hearty Breakfast Idea

As a natural foods chef, I love the change of the seasons because it brings a new variety of foods to the table. In the fall, as soon as the air picks up that telltale chill, I love starting my day with something warm and nourishing.

Eating right at breakfast time can be difficult. The options that are healthy can seem a bit monotonous at times and the ones that aren’t are often nutritionally equivalent to sugar-laden desserts. But there is a great solution—whole grain breakfast bowls.

There is so much more out there than just rolled oats, like steel cut oats, amaranth, farro, bulgur wheat, polenta and, my personal favorite, quinoa. Quinoa is naturally gluten free (good news for those with Celiac’s Disease or a gluten intolerance) and a complete plant-sourced protein packed with all 9 of the essential amino acids that your body requires. It’s also a good source of omega-3 fatty acids, fiber, vitamins and minerals.

The best part, however, is that you can make your quinoa sweet or savory. I like to make a batch of plain cooked quinoa (just water and salt) at the start of my week so it’s ready to be incorporated into any quick and nutritious meal I feel like whipping up. In addition to a hearty breakfast, try mixing it in salads, spooning it into soups or chili or crisping it up in a pan to give a nice crunch to any side dish.

Favorite Breakfast Quinoa

INGREDIENTS:

1 cup cooked quinoa
¾ cup milk of choice (I used a scant ¾ c of organic whole milk )
¼ tsp cinnamon
½ ripe banana slices

DIRECTIONS:

In a small saucepan over medium heat, add all ingredients. Bring to a simmer, stirring often, and cook until mixture is thickened (about 3-5 minutes more). Taste for sweetness and add your sweetener of choice. Pour into bowl and top with your toppings of choice.

Some great add-in ideas:
Fresh berries
Chopped apples
Toasted nuts
Pumpkin pie spice
Cocoa powder
1 tbsp nut butter

1929962_18352759065_204_nAnnalyce Loretto spent a decade as an international model before finding her calling as a natural food chef and culinary wellness educator. She loves sharing her passion for health supportive cooking and helps her clients achieve optimal health through whole, real foods. For more information and cooking ideas go to  www.thethoughtfulkitchen.com  and follow her on Instagram @the_thoughtful_kitchen