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.

Blueberry Almond Coffee Cake (Gluten Free + Paleo)

Coffee cake was one of my absolute favorite things when I was a kid. I didn’t eat it all the time, it was more of a special occasion thing - like holidays or brunch events. But man, when I did have it, I would eat A LOT of it. Because it’s soooo good. It’s hard to stop!

Needless to say, I haven’t been hitting the Entenmann’s in quite some time. But I recently came across a recipe for a gluten-free coffee cake that looked promising. It was and I was thrilled! I made some modifications and tweaks and this Bluberry Almond Coffee Cake was born.

It’s nice and moist (sorry, but it’s an accurate descriptor!) on the inside, with a crumb topping and melted coconut butter drizzled on top instead of super sugary glaze. It’s paleo, gluten-free, and low in sugar! And it totally hits the spot.

An egg really helps lift the almond flour, but you could use a flax egg or vegan egg substitute to make this vegan. This may increase the cooking time.

And now, without further delay - the recipe. Let me know what you think in the comments!

Blueberry Almond Coffee Cake
(Gluten Free + Paleo)

makes 1 loaf
prep time 10 minutes / cook time 1 hour

ingredients
½ cup unsweetened non-dairy milk
¼ cup maple syrup
2 tbsp coconut oil, melted
1 egg
½ tsp vanilla extract
½ tsp almond extract (optional)

1 ½ cups almond flour
2 tsp baking powder
1 tsp cinnamon
½ tsp salt
1 cup of blueberries

crumb topping
½ cup of almond flour
1.5 tbsp coconut oil, melted
1 tbsp maple syrup
2 tsp cinnamon

for serving
drizzle with melted coconut butter

instructions

1. Preheat oven to 350. Prepare a regular loaf pan (either grease it or line with parchment paper).

2. Mix all wet ingredients together. In a separate bowl mix all dry ingredients except blueberries. Slowly add the dry to the wet ingredients, stirring to make sure it’s well-combined. Then stir in blueberries, reserving a small handful for the top of the loaf.

3. Mix up your crumb topping and distribute evenly on top, then sprinkle with reserved blueberries.

4. Bake for 50-60 minutes, until edges are turning golden and loaf is firm when you press in the center.

5. Remove from the oven and allow to cool in the pan for at least 20 minutes. Then carefully transfer to a wire cooling rack and allow to cool for at least another 20 minutes.

6. When ready to serve drizzle with melted coconut butter. Enjoy! Best enjoyed in three days, after that refrigerate or freeze the leftovers.