Rosemary Maple Breakfast Sausages

These breakfast sausages are SO TASTY! Even better - they’re so simple and take only a few minutes to make.

I recommend that everyone start their day with a protein and healthy fat-focused breakfast. This sets you up for balanced blood sugar throughout the day which means stable energy, moods, and less inflammation.

Sometimes people have trouble with switching their breakfast to a more savory option, or have a difficult time looking beyond eggs. For those just getting used to the idea of a more savory breakfast - this recipe is perfect.

I love serving these sausages with some roasted root veggies or alongside eggs and avocado for a breakfast that will fuel you up and keep you satisfied.

Rosemary Maple Breakfast Sausages

Makes 8-10 small patties

ingredients

1 lb ground pork, turkey or chicken
1 tbsp chopped fresh rosemary
1 tbsp maple syrup
1/2 tsp salt

directions

1. Preheat a large skillet over medium heat. Depending on what kind of pan you’re using, you may want to add a little avocado oil.

2. Mix all ingredients in a bowl. Use about 1-2 tbsp of the mixture and shape into a patty - repeat until all the mixture is used up.

3. Arrange in the pan and cook for about 3 minutes per side, or until cooked through.

4. Serve with roasted veggies or eggs or on a breakfast sandwich - however you enjoy it the most!

The Good Medicine Guide to Chia Pudding

Every time I post something about chia pudding, I get a TON of questions about it. It’s actually quite simple, but there are a few tips and tricks that will help you make your best chia pudding. First thing’s first -

What is Chia Pudding?

Chia pudding is a mixture of chia seeds and liquid of your choice (typically a non-dairy milk) that’s most often consumed like a breakfast porridge or yogurt. Chia seeds absorb liquid and gel up. They’re almost like mini tapioca pearls. The resulting pudding can then be topped with fruit, nut butters, seeds, granola, etc. for a delicious and filling breakfast!

Why am I so obsessed with Chia Pudding?

I am a huge fan of chia pudding because it’s a blank canvas - you can add whatever you want to it to make it something you like. It’s extremely easy to batch prep, so you can have healthy breakfasts on hand all week. Chia seeds are an amazing source of fiber, so they support digestion and regularity. They also contain omega 3 fatty acids, which are anti-inflammatory. It’s one of the most simple, nutrient-dense meals you can prep!

Basic Recipe

1 serving, multiply accordingly

ingredients
1 cup non-dairy milk (preferably unsweetened)
2-3 tbsp chia pudding (3 tbsp for a thicker chia pudding, which is my preference)

directions
1. I like to prep my chia pudding in individual containers (wide mouth mason jars work great) so that I can grab and go all week, but if you eat breakfast at home you could just prepare multiple servings in a large container.

2. Add 1 serving of chia seeds to each container.

3. Pour your non-dairy milk in. Stir the chia seeds immediately so that they are distributed throughout the liquid. They start absorbing liquid instantly, and you don’t want them to clump together. Stir each container once.

4. This next part is key for a non-clumpy, perfect texture chia pudding. Wait 3 minutes and then stir each container again, to redistribute the chia seeds. You can stop here, but personally I would wait another 3-5 minutes and then give each container one last stir. Keep in mind that your chia pudding will continue to thicken, but if your chia pudding seems too thin, add another teaspoon of chia seeds until you reach your desired consistency.

5. At this point you can either seal your containers and put in the fridge, or you can go ahead and put your toppings on now - this is a totally personal choice! I usually put my toppings in at this point so that the chia puddings are ready to grab n’ go.

Topping Ideas

I typically use whatever fruit is in season + nut or seed butter + something crunchy. Cacao nibs are my go-to for adding crunch without extra sugar. Feel free to use granola, but be mindful of the sugar content. Here are a few yummy combos:

• Seasonal berries + almond butter + cacao nibs

• Sliced banana + cashew butter + pumpkin seeds

• Fresh mango + almond butter + toasted coconut flakes

• Roasted sweet potatoes (trust me) - for full details check out this post

Optional Add Ins

• Ground flaxseeds - you can substitute some of the chia seeds with flax seeds since they also thicken up liquid

• Yogurt - add some yogurt for probiotics. My favorite non-dairy brands are Lavva, Kite Hill and Forager. Go for unsweetened.

• Other seeds - hemp seeds, pumpkin seeds, sunflower seeds, etc.

• Dried fruit - raisins, chopped dates, coconut, etc. Again, be mindful of added sugar here

• Spices - cinnamon, cardamom, nutmeg, vanilla, etc.

• Adaptogens/herbs - maca, chaga, reishi - as long as it’s not too bitter, I add small amounts.

Crispy Smashed Potatoes with Caramelized Onions + Sharp Cheddar

I must preface this post by saying that this is my first recipe on GMN that involves real dairy! WOAH! I still don't eat much dairy, but I have found that choosing good quality dairy products that come from grass-fed cows doesn’t bother me. Kerrygold Dubliner is widely available and my go-to.

This recipe just kind of happened, and it was a very happy accident. It’s got a very deep, rich flavor that’s incredibly satisfying. It’s sort of like crispy potato nachos? But fancy. Just try it - you’ll like it.

Crispy Smashed Potatoes with Caramelized Onions + Sharp Cheddar

honestly can be a personal meal, or serves 2-4 people as a little appetizer
total time: 1 hour

ingredients
1.5 lbs organic mini gold potatoes (i’ve found these to work best, but you can use any smallish potato)
1 large yellow onion, sliced thinly
avocado oil
fresh herbs (optional) like rosemary, sage or thyme, chopped
grass-fed sharp cheddar cheese

directions
1. Add 2 tablespoons of avocado oil to a large skillet over medium-high heat. Add sliced onion and a pinch of salt. Stir to coat the onion in the oil and salt. You’re caramelizing these onions, so they’ll be in the pan for around 30 minutes. Once they start to get some color on them, turn down the heat and stir every so often. If they start to stick to the pan, add a splash of water. Check on them periodically while you get everything else together.

2. Add potatoes to a large pot, cover with water and add 2 fistfuls of salt. Put over high heat and bring to a boil. Reduce heat to a simmer and allow potatoes to cook for 6-10 minutes. Check the potatoes by piercing with a fork or a knife - you want them to be cooked through, but careful not to over-boil or they’ll be waterlogged. When they’re done, drain and arrange on a sheet pan.

3. Allow the potatoes to cool for 3-5 minutes. Then use something sturdy with a flat bottom (I used a mason jar) to smash each potato. Press down firmly until the skin breaks, but don’t like - smash it into a paste or anything.

4. Your onions will likely be done right about now. Remove them from pan and set aside. In the same pan, pour in enough avocado oil to cover the bottom completely.

5. Place the potatoes in the pan and gently push down on them with the back of the spatula. Some might break apart and that’s okay. Sprinkle with a little salt and pepper. Let them cook for 5 minutes undisturbed!

6. Flip the potatoes - the bottom should be golden and crispy. Press with the spatula, sprinkle with a little salt and pepper. If you’re using fresh herbs, sprinkle them over the potatoes now. Allow to cook undisturbed for 5 more minutes.

7. Once they’re done, transfer to a paper towel lined plate.

8. After all the potatoes are smashed and crispy, arrange in them in a single layer on your serving plate of choice. Turn your oven on the high broiler setting. Distribute the caramelized onions as evenly as you can over the potatoes. Lastly, arrange very thin slices of the sharp cheddar randomly over the potatoes and onions. I like to get the cheese almost to the point of being shaved, and I don’t over-do it.

9. Put in the oven under the broiler for 2-3 minutes until cheese is melted and maybe just starting to bubble.

10. Serve immediately and enjoy! No judgement if you eat the whole thing on your own - definitely done that :)