There are two kinds of people in this world: breakfast people and non-breakfast people.
Sure, you can get into a routine where there’s just too much to do in the morning. And before you leave the house, there’s no time for anything but a cup o’ joe in a travel mug. Suddenly, you’ve become a non-breakfast person.
Well, Gundry believes everyone should be able to eat a healthy breakfast before starting your day. So, he’s come up with the easiest healthy solution: “Green” Egg-Sausage Breakfast Muffins.
Not only is this recipe easy, tasty, and healthy… it’s portable, too! So, you’ll just have to try it.
What Makes This Muffin So Healthy?
Greens are amazing, and spinach is king among them. Part of the reason that’s true is the phytochemicals and bioactives in spinach can scavenge free radicals and help prevent oxidative damage. Those same phytochemicals can also help:
- Regulate metabolism
- Support cell growth
- Temper inflammation
- Curb food cravings and help support satiety hormone production1
Furthermore, spinach is low in fat and even lower in cholesterol. Spinach has also got a super nutrient profile that includes:
- Vitamins A, C, E, and K
- Vitamin B6
In other words, it’s bursting with great things for every part of your body.
Another low-calorie green, Kale is high in fiber and has absolutely no fat. And kale can do a lot when it comes to aiding digestion and comfortably eliminating waste. Kale’s also chock full of nutrients and vitamins.
Like spinach, kale is super rich in:
- Vitamins A, C, E and K
- Carotenoids (antioxidants that protect your cells)
And, of course, greens like kale have very few carbohydrates and low sodium and cholesterol contents.
The final nutritional star of this recipe is perilla oil. (You can opt to use extra-virgin olive oil, too). But just in case you’re going to go for the perilla oil, here’s some good information about it.
3. Perilla Oil
Now, the oil comes from the seeds of the Perilla frutescens (also called shiso, or the beefsteak plant). The seeds are a great source of polyunsaturated fatty acids (PUFAs). But the leaves of the plant don’t contain a lot of oil, and only the seed oil has the omega-3 fatty acids your body’s looking for. And the polyunsaturated fatty acids from that oil are truly beneficial to human health, especially when it comes to helping heart health concerns and inflammatory issues.3
One final note before you set to cooking… Make sure your Turkey Italian Sausage or Turkey Chorizo is made from pastured turkey. You can find these types of turkey products at various fine food markets.
“Green” Egg-Sausage Muffins
Makes: 12 muffins
Prep time: 15 minutes
Cook time: 35 minutes
What You’ll Need
- 1 pound Diestel Farms Turkey Italian Sausage or Turkey Chorizo
- One 10-ounce bag chopped organic frozen spinach or chopped kale (or both)
- 5 pastured or omega-3 eggs
- 2 tablespoons perilla oil or extra-virgin olive oil
- 2 cloves garlic (peeled) or 1 teaspoon garlic powder
- 2 tablespoons Italian seasoning
- 2 tablespoons dried minced onion
- 1⁄2 teaspoon sea salt (preferably iodized)
- 1⁄2 teaspoon cracked black pepper
What to Do
- First, heat your oven to 350°F. Then, line a standard-size 12-cup muffin tin with paper liners.
- Crumble the sausage or chorizo into a non-Teflon frying pan. Cook over medium-high heat, stirring frequently until browned. This should take about 8 to 10 minutes. Set it aside.
- Next, take a sharp knife and poke small holes in the bag of spinach, put in a microwavable bowl, and place it in the microwave on high for 3 minutes.
- Cut a tiny edge off the corner of the bag and squeeze as much water out of the bag as possible.
- Then, place your drained spinach, eggs, olive oil, garlic, Italian seasoning, onion, salt, and pepper in a high-speed blender and pulse/ blend for about 1 minute, or until thoroughly mixed. Transfer your mix to a large bowl. Stir in the sausage until well mixed.
- Finally, fill your muffin tins to just beneath the rim. Bake for 30 to 35 minutes, until the tops start to brown. Remove from the oven and let cool before removing individual muffins from the liner.
YOU CAN MAKE A VEGETARIAN VERSION by substituting Quorn Grounds for the sausage. You won’t even need to fry them. Just defrost them and toss them to your spinach-egg mixture with 1 teaspoon fennel seeds.
And for a VEGAN VERSION, replace the eggs with 5 VeganEggs. You can use 1 block of tempeh, coarsely chopped, for the sausage. Again, add 1 teaspoon fennel seeds.
So, grab a muffin in the morning!
Do it and you’ll become a breakfast person without any hassle. Spend your day satisfied and energized and savoring these tasty morning muffins.
If you end up making a bigger batch, you can keep your leftovers in a covered glass casserole dish in the fridge.. or wrap them in wax paper and toss them into your freezer.
They’re super easy to reheat in the microwave (on high for 1 minute or until warm/hot to the touch). Or, if you simply carry one to work, it’ll defrost on its own by lunchtime. Enjoy!
Want help stocking your pantry with Gundry-approved foods? Visit the online grocery shop for Dr. G’s personally curated products for the lectin-free lifestyle. Click the image to shop now: