Recipe: Healthy Breakfast Muffins with Homemade Turkey Sausage

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Registered Dietitian Tahmina Martelly shares one of her favorite healthy breakfast recipes with us.  Losing weight is the number one resolution for the New Year but statistics show only 8% actually succeed. Genetics, hormones and culture play a big role in weight loss. Eating the right foods that fit in with our DNA can be a huge factor in determining success. Breakfast is the most important meal of the day, studies back that up. A breakfast high in protein, especially eggs can help you lose weight. Martelly and her colleaugues recently opened the  Metabolic Research Center at 9672 South 700 East, Sandy, Utah (801) 878-4378  helping people lose weight for life through DNA and hormone testing and personalized coaching.

Breakfast Muffins With Homemade Turkey Sausage

Muffin:

6 large eggs

1 tsp kosher salt

½ tsp black pepper

1 cup crimini mushroom, chopped

1 cup bell pepper, chopped,

1 cup baby spinach, chopped

¼ tsp salt

1 tsp olive oil

Muffin Method:

In a medium bowl whisk the eggs with 1 tsp salt and ½ tsp pepper, set aside. Heat the olive oil in a medium sized non-stick skillet and add the mushroom, bell pepper and ¼ tsp salt. Saute until softened, about 2 minutes. Lightly spray a muffin pan with cooking spray and divide the mushroom and pepper mixture equally between six cups. Layer equal amounts of chopped fresh spinach in each cup and top with a tablespoon of turkey sausage (recipe below). Pour equal amounts of whisked egg into each cup. Bake at 350 degrees for 20 minutes. These are delicious served warm and can be heated up in the microwave for 30 seconds.

Turkey Sausage:

½ pound lean ground turkey

1 tsp caraway seeds

2 cloves garlic, chopped

1 tsp fresh sage, chopped

1 tsp salt

½ tsp black pepper

¼ tsp chilli flakes (optional)

Turkey Sausage Method:

Heat a non-stick skillet over medium heat. Mix all the spices with the ground turkey

and add to skillet. Saute until nicely browned. This can be stored in the fridge for up to a week.

Each muffin provides 1 protein, ½ vegetable serving

You can get more information here.