Basic Breakfast Sausages

Recipe by Olivia Wagner MS, RDN, IFNCP

Serving Size: 2 Patties

Basic Breakfast Sausage Patties

  • 1 lb ground turkey or pork
  • 1/2 cup green onion or yellow onion (chopped)
  • 1 tbsp. fresh sage (chopped)
  • 1 tbsp. fresh rosemary (chopped)
  • 1 tbsp. fennel seed
  • 1 tsp. fresh thyme (stems removed chopped)
  • 1 tsp. celtic of Himalayan sea salt
  • ½ tsp cinnamon
  • 1/8 tsp. cayenne pepper (optional)
  • 2 tsp – 1 T coconut oil (ghee, or avocado oil for sautéing)
  1. Cook peas according to package directions (do not drain). Pulse in a food processor (or nutribullet) with cooking water, scallions, lime juice (to taste), add and a pinch of salt to a coarse purée. Season with salt.
  2. Stir together curry powder, salt and pepper on a plate. Pat scallops dry and coat all over with curry mixture.
  3. Heat oil in a large nonstick skillet over medium-high heat until hot, then sauté scallops, turning once, until browned and just cooked through, about 4 minutes Transfer with tongs to a clean plate. Serve scallops over pea purée.

 

SET YOURSELF UP FOR SUCCESS
Make a double batch a freeze off at least half of the patties! When ready to eat, pull out a frozen patty, pop it in a skillet and warm it through with fresh sautéed greens or veggies. Having these patties on hand is a lifesaver when you didn’t make it the store or have time to food prep. You can feel confident that you are starting your day and your blood sugar off with a solid breakfast.

Build your balanced breakfast sausage meal:

Option 1: 1-2 cups of pre-roasted or sautéed non-starchy vegetables
· Swiss chard leaves and stems
· Curly kale – sautéed in coconut oil or ghee with a generous amount of salt until crispy
· Radish greens, halved baby radishes, green onion
· Roasted watermelon radishes ( sliced into ½ inch thick rounds and halved)
· Sautéed yellow squash, zucchini, and green onions
· Asparagus, sliced mushrooms, and chives

Option 2: Breakfast Salad ( I love to crumble the sausage over the salad in a breakfast bowl)
· 1/3 cup blueberries or blackberries, 1-2 cups Mache lettuce, green onions, raw high-quality olive oil, sea salt, lime
· 1/3 cup sliced strawberries, 1-2 cups arugula, green onions, raw high-quality olive oil, sea salt, and lemon juice

Option 3: 1/2 cup roasted starchy vegetable
· sweet potatoes with rosemary
· winter squash ( butternut, kabocha, delicata, acorn)
· parsnips, carrots, and leeks
· beets (save the greens for sautéing!)

Olivia Wagner
info@livnourishednutrition.com

Hi! I’m Olivia and I am a functionally focused and Integrative Registered Dietitian Nutritionist (RDN). I study the science of food and how it interacts with every cell in your body. Let's work together!

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