A Practical Guide To Healthy Living
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Category — Breakfast

Fat-Loss Sausage

sausage patties


What? This sausage will help you lose fat? Well, that’s not entirely true, but eating plenty of lean protein and limiting your fat intake is one of the ways to lose fat . . . remember, healthy foods aren’t necessarily fat-loss foods. Not that you’d think sausage is a health food. You wouldn’t think that, right? But if you know me off-blog, you know I love sausage. Even from those vendors outside sporting events, or on the streets of NYC. Yup, I’d go there. Spicy, juicy, greasy . . . all the way up to homemade, couture sausage in little restaurants where everything is locally sourced. Yes, I’ve dined along the whole sausage spectrum and enjoyed every lip-smackin’ minute.

But right now I’m trying to keep my physical gains and take them further, and sausage is not on the list of foods that’ll get me there. Until now.

Enter this recipe. I’m amazed at how sausagey and delicious it is. You can dial the red pepper up or down, depending on your spice preferences. You can brown the turkey & spices for a sausage crumble (how amazing would this be with refried beans & cheese, rolled up in a tortilla??), make it into little breakfast-sausage-sized patties, form it into burger-sized disks (this is what I did), make it into meatballs. Whatever. It’s damn good and is sure to satisfy a hankering for sausage, without blowing your plan. Enjoy!

Fat-Loss Sausage
  • 1 lb. ground turkey breast
  • 1 clove garlic, crushed
  • 2 heaping t. ground sage
  • ¾ t. red pepper flakes (or to taste, this does give a kick)
  • ½ t. celery salt
  • ½ t. ground cumin
  • ½ t. Kosher salt
  • ½ t. freshly ground black pepper
  1. Place all the ingredients in a large mixing bowl and mix thoroughly. Form into patties, meatballs, etc. or place in a skillet and break it apart to brown. Cook until no longer pink.
If you want to make little breakfast patties to have on hand, you can form them, place them raw on a cookie sheet, and freeze. Then transfer the frozen patties to a plastic freezer bag – voila! Remove however many you need the night before and defrost in the fridge.



July 26, 2013   7 Comments

Quiche Me

If you have the ingredients on hand, quiche can be a quick-prep meal that’s good for breakfast, lunch or dinner. [Read more →]

December 8, 2011   4 Comments

Healthy Breakfast Inspiration

greek honey yogurt full size

You’ve heard it over and over and over again:  Breakfast is “the most important meal of the day.”  Maybe you’re like me, and you make time to eat breakfast every day . . . I can’t imagine getting up and out without putting something in my belly.  But maybe you’re one of “those people” who doesn’t like to eat in the a.m.  If you don’t eat breakfast at all, I urge you to try to eat a little something – you might find these two bits of new research encouraging.  In one, UK researchers found that when they gave thirty-two volunteers breakfast, or made them skip breakfast, the ones who ate did better on a memory test.  In another, a University of Georgia study found that eating breakfast along with 200 mg. of caffeine improves cognitive performance and mood.  Now, who among us doesn’t want to be smarter and happier?   [Read more →]

November 24, 2009   2 Comments