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
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
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.
For the last fifteen years actress Emmy Rossum has been following a mostly gluten free diet. “I have an allergy to gluten that causes almost immediate canker sores and itchy skin,” says the Shameless star who directed several episodes of the hit Showtime show’s upcoming season.
“A few months ago, I switched it up and started eating Paleo, eliminating dairy and even gluten-free grains from my diet,” says Rossum. The result? Better skin and improved sleeping patterns.
Now Rossum keeps it pretty strict Paleo in her kitchen except for a few cheats, like soy and chickpeas (which are legumes and not allowed on the diet) and, once a month, Burrata at her favorite Italian restaurant. But Rossum, who also loves baked goods—and, um, who doesn’t— insists that “eating clean and Paleo doesn’t mean suffering.”
And we can’t agree more with that approach to following any nutritional plan. Because if it feels like torture, you just aren’t going to stick with it long term. “I googled and doctored recipes until I came up with the perfect balance for a muffin recipe.” See below for the recipe, which we think is a total winner. We also like how the recipe only makes five servings and freezes well.
Emmy Rossum’s Paleo Muffins
Makes 5 muffins
½ cup (50 grams) zucchini, finely shredded
1½ tbsp fresh juice (I also like to use orange juice or mango puree )
2 tbsp coconut oil, melted
3 tbsp raw honey
¼ tsp vanilla extract
3/4 cup (114 grams) blanched almond flour
1/4 cup vanilla protein powder ( I like to use MVP Biotech Vanilla “low releaze” Protein Powder)
½ teaspoon ground cinnamon
½ teaspoon baking soda
⅛ teaspoon salt
Directions: Heat oven to 350°F. Line a muffin tin with baking cups. In a bowl, whisk together zucchini, egg, orange juice, coconut oil, honey, and vanilla extract using a rubber spatula. In another bowl, combine almond flour, cinnamon, baking soda and salt. Gently mix together wet and dry ingredients until combined. (Do not over mix.) Fill prepared muffin cups with the batter until they are ⅔ full. (Do not overfill.) Bake until a toothpick inserted into the center comes out clean, about 20 minutes. Store in the fridge or freeze and defrost the night before in the fridge.
* Tester’s Notes: This recipe works best if you use baking cups instead of greasing the muffin tin, so don’t skip that step.
One of the cornerstone foods on The Model Trainer Method is plain, unsweetened nonfat Greek yogurt. That’s because it’s super high in protein, which is essential for building lean muscle, keeping your metabolism firing and keeping you satisfied (so you don’t reach for that cupcake). I love eating a cup of Greek yogurt topped with blueberries (which are loaded with skin-boosting antioxidants). Sometimes I mix in a drop of vanilla and a dash of cinnamon and sometimes I use all those same ingredients to make ultra-healthy Popsicles. The best part is that my kids love them, too. So I’m getting calcium, protein and vitamins in them at the same time. Feel free to adapt the recipe below to your taste preferences. Raspberries and strawberries work beautifully here.
RECIPE: GREEK YOGURT POPSICLES
1 cup Greek Yogurt (I like Fage)
½ cup berries of your choice
1 tsp vanilla
Sweetener of choice (optional)
DIRECTIONS: In a blender, puree until smooth 1/2 cup fresh or defrosted frozen blueberries with 1/2 cup plain nonfat Greek yogurt. In a bowl, mix 1/2 cup Greek yogurt with 1 tsp vanilla and sweeten to taste with sweetener of choice. Pour vanilla mixture into pop mold (remember to add sticks to your pop mold). Let freeze partially, then pour blueberry mixture into mold and freeze solid. Remove from freezer, remove from mold and enjoy. This recipe makes one serving; you may want to double the measurements on the ingredients depending on how big your Popsicle mold is or if you are serving more than one person.