Breakfast Sausage



Countless times I have read the importance of eating breakfast.  I know you have too.  In short, breakfast jump starts your body with nutrients and provides you with energy.  This really is not a hard concept to grasp yet many people skip breakfast or eat some sort of sugary crap :/.  This is because they have ‘reprogrammed’ their body to not require food, or more accurately nutrition, until they’ve been awake for hours.  I used to be one of these people.  Many mornings I could wake up and wait until lunch before eating a meal.  Thankfully I decided to stop living this way and start providing my body a more balanced meal plan throughout the day.  And what a difference it makes!

But let me take it a step further.  A typical breakfast for me normally consists overnight oats or something of this nature.  My meal is filling and satisfying, but not necessarily satiating.  Two hours later I might feel the desire to snack on something.  This is where the Whole30 comes in.  Out of everything I’ve experienced from this month the most important concept I’ve learned is to eat a protein dense breakfast.  I’m not sure I would have embraced this concept if I weren’t dedicated to following the diet correctly.  And I’m so glad I did.  Our bodies deserve to be fueled by foods that provide sustained energy.  No highs and lows in blood sugar which can cause numerous effects – tiredness, inability to concentrate, irritability, headaches, dizziness, ect..  So while it’s easy to either skip breakfast or grab something quick, which is most likely sugary pre-made crap, I suggest you try something new.  Sit down and eat a few eggs with some vegetables, a salad with grilled chicken, or leftover dinner.  I don’t by the excuse ‘eggs don’t sound good to me that early in the morning’, ‘I don’t have time’, or ‘I can’t stomach a heavy meal for breakfast’.  You are basically saying your body is not worth your time and we all know there is nothing more important than a little self love.  Realize it really is healthy to wake up and feel the need to eat shortly after.


As I am finishing up my fourth week of the Whole30 I have made a different breakfast each week, typically some sort of meatloaf, muffin, or sausage.  The recipe to follow is by far my favorite and the easiest to prepare.  Yet again simplicity wins.  Sunday afternoon I make a batch to last 4 or 5 days.  Each morning we, or I should say Josh, heats them up for us.  He tops them with 1 or 2 fried eggs and I add in some sort of vegetable – greens, cucumber, tomato, zucchini, avocado, ect…  This morning we kept it simple: 2 patties, 2 eggs, and a pile of local radish/turnip greens quickly sautéed.  This meal sustains me for at least 4 hours.  What an awesome start to my day!

Breakfast Sausage

  • 2 lbs ground turkey (or pork)
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 2 tablespoons minced fresh sage
  • 1 tablespoon minced fresh rosemary
  • 1 cup finely julienned apple, about 1/2 a large apple (I use my microplane for this)
  • coconut oil
  1. In a large bowl, combine the ground turkey, salt, pepper, sage, rosemary, and apple.  If you do not have a microplane with the julienne attachment finely dice apple.  Mix the ingredients thoroughly with your hands.
  2. Form patties using about 1/3 cup of the turkey mixture for each patty.  I prefer them to be small, eating two per breakfast.  If you lightly coat your hands in coconut oil the meat doesn’t stick to them.
  3. Heat a tablespoon of coconut oil in a larker skillet over medium-low heat.  Cook patties about 6 minutes per side, pressing them down to flatten when flipped.  They will be golden brown and lightly crispy on the outside.  If needed add more coconut oil between batches.


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