I'm not going to bore you with a ton of preface in this recipe; we all know no one reads the long story before the recipe is given, but hear me out here... 😂 In modern living, breakfast is often called the day's most important meal. Yet, it is often filled with coffee, protein bars, cereal, bagels, and convenient foods that spike your blood sugar, leaving you tired and hungry for more. It's essential to nourish our bodies and set the tone for the day ahead by ensuring you fuel with protein and fiber-filled carbs. This is why I try to create as many protein sources ahead of time as I can. Breakfast sausage is one of our faves. The girls usually eat them right as I prep them and then have no problem warming them up during the week.
If you are here, you'll appreciate the benefits of crafting your breakfast choices to have on hand for quick and easy weekday breakfasts. Today, we're diving into the realm of breakfast sausages. I'm excited to share a family favorite recipe that will not only taste good but also align with your commitment to health. Say goodbye to store-bought sausages filled with mystery ingredients. Let's explore a homemade breakfast turkey sausage recipe that's as nutritious as delicious.
The Power of Homemade: Making your own breakfast sausages allows you to control the quality of ingredients, ensuring that your meal is free from artificial additives, preservatives, and excess sodium. Let's break down the key components of this recipe and their benefits:
Recipe Ingredients:
1 lb. lean ground turkey: Turkey is a lean source of protein that provides essential amino acids for muscle repair and growth. It's also lower in saturated fat compared to pork sausages.
1½ tsp. Real sea salt (or Himalayan salt): High-quality salt enhances flavor and balances electrolytes in the body.
1 tsp. finely chopped fresh sage: Sage brings a warm and earthy aroma to the sausages while offering antioxidant and anti-inflammatory properties. You can use ground sage from Simply Organic as well.
1 tsp. finely chopped fresh rosemary: Rosemary adds a fragrant and pine-like essence while containing compounds that may support digestion and cognitive function.
¼ tsp. ground black pepper: Black pepper not only lends a hint of spiciness but also aids in nutrient absorption.
¼ tsp. ground nutmeg: Nutmeg contributes a subtle sweetness and depth of flavor, along with potential digestive benefits. If you don't have ground nutmeg you can also get away with using pumpkin pie spice, I have used it and it works well.
2 tsp. cold water: Incorporating cold water helps keep the sausages moist and tender.
2-4 tsp. Avocado or olive oil: Healthy fats from avocado or olive oil contribute to satiety and provide a source of monounsaturated fats.
2 Tbsp. pure maple syrup (optional): For a touch of sweetness, pure maple syrup can be added, offering a natural alternative to processed sugars.
When cooking the homemade turkey sausage patties or crumbled meat, aim for approximately 4- 5 minutes on each side for the patties or until the meat is fully cooked through if you choose to crumble it up. This cooking time ensures that the turkey is no longer pink and has reached a safe internal temperature.
Cooking Instructions:
In a large mixing bowl, combine the ground turkey, salt, sage, rosemary, pepper, nutmeg, maple syrup (if using), and ice-cold water. Gently mix the ingredients until just blended. Avoid overmixing to maintain a tender texture.
Heat avocado or olive oil in a large nonstick skillet over medium-high heat.
Shape the turkey mixture into patties or use it as ground sausage meat, similar to taco meat.
Place the patties in the skillet or spread the ground sausage meat evenly.
Cook for approximately 4 minutes on each side for patties, or until they are golden brown and cooked through. If using the ground sausage meat, break it up using a spatula and cook for about 4 minutes, stirring occasionally, until the crumbles are no longer pink and are cooked through.
By following the suggested cooking time of approximately 4 minutes on each side for patties or when cooking crumbled sausage meat, you'll achieve perfectly cooked turkey sausages that are both flavorful and safe to eat. Whether you opt for the classic patty form or the versatile crumbled option, you're sure to enjoy a delicious and health-conscious breakfast that aligns with your holistic approach to eating.
Copyright @Informed Eating Academy DBA wellness homemade 2023.
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