Refreshing Pear-Ginger Cooler with Lemon-Lime

Here is another healthy smoothie made with fresh organic greens, cucumber, pear, ginger and citrus juices.

Ginger has many beneficial properties. It can help with digestion, nausea, cold and flu relief, pain reduction, inflammation, and cardiovascular health. It gives the drink a spicy kick!

Pears are a great source of fiber, are a low-glycemic fruit, a good source of antioxidants, including potassium, which helps to flush out excess sodium from the body, and can also help reduce high blood pressure. In addition to vitamin C, pears contain electrolytes, magnesium and copper, an antioxidant that helps the central nervous system and boosts brain power.

Parsley provides a concentrated source of nutrients. It’s rich in vitamins A, C, and K, may improve bone health, protect against chronic diseases, and has antioxidant benefits.

Fresh lemon and lime juice: loaded with vitamin C which boosts the immune system, helps prevent asthma, increases iron absorption, contains collagen which improves the complexion, lowers risk of stroke, lowers blood pressure, assists nervous system, relieves constipation, highly alkalizing (once metabolized), anti-viral and anti-inflammatory.

The great thing about high speed blenders like the NutriBullet, is that you don’t have to peel any fruits. It grinds everything up so you get the added fiber and nutritional benefit contained in the peels. (A traditional juicer removes all the fiber.)

I don’t like drinks that are too sweet, so this one has just a hint of sweetness from the pear, a spicy kick from the ginger, and the tart flavor from the lemon and lime juice gives it a nice balance. It turned out very thick when I first made it, so I just added water. Feel free to add as much water as you like to get the proper consistency. You can also add crushed ice to make it super cold and thick. Enjoy!

Refreshing Pear-Ginger Cooler with Lemon-Lime

Servings:  1

  • A handful of organic baby spinach leaves
  • A handful of organic parsley
  • 1 medium pear, cored and cut into large pieces
  • 1/4 of a seedless cucumber, peeled and chopped
  • 1-inch piece of fresh ginger, peeled
  • The juice of 1/2 lemon
  • The juice of 1/2 lime
  • 1/2 cup filtered water


Combine all ingredients in a high speed blender, such as NutriBullet.  Blend until everything is completely smooth.  If you prefer a thinner consistency, add additional water. 

Spanakorizo with Riced Cauliflower and Chicken Sausage

This is a classic Greek dish made with spinach and rice that I transformed into a low carb, healthy and delicious meal! I added organic chicken sausage to make it a complete meal instead of a side dish, but you can omit the sausage if you prefer to keep it vegetarian.

You can swap the regular rice for cauliflower rice in almost any recipe, and still have a filling, satisfying feast. Your family or guests probably won’t be able to tell the difference!

This recipe is quick and easy, (under 30 minutes), perfect for a weeknight. You just need a few ingredients like spinach, riced cauliflower, chicken sausage, lemon and feta cheese.

I started by sauteing some diced onion in olive oil and butter.

Once the onion is nice and soft, add the frozen riced cauliflower. No need to thaw it first.

Stir it around so it thaws and releases some of its moisture. Once it’s heated through, throw it the diced chicken sausage. I used one that had spinach and garlic, but you can use any kind of sausage you like. Just be sure it’s precooked so it just needs to be heated.

After adding the sausage, cover the pan and cook for 5 minutes, to finish cooking the riced cauliflower. Add salt and pepper, then throw in the fresh spinach.

Cover the pan again, just for a minute or two, to allow the spinach to wilt. Then give it a stir, take the pan off the heat, and add fresh dill weed, fresh lemon juice and a sprinkle of feta cheese (optional). Taste to adjust seasonings.

It’s a delicious combination: buttery rice, hearty sausage with a hint of garlic, fresh spinach, classic Greek flavors of dill, tart lemon and salty feta.

Spanakorizo with Riced Cauliflower and Chicken Sausage

Servings:  3-4

  • 1 tablespoon olive oil
  • 1 tablespoon organic butter
  • 1 medium onion, diced
  • 1 12-ounce bag frozen riced cauliflower
  • 3 fully cooked organic chicken-spinach sausages, from a 12-ounce package
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 5 ounces fresh organic baby spinach leaves
  • 1 tablespoon fresh dill weed
  • Juice from 1/2 lemon
  • 2 tablespoons crumbled feta cheese, optional


Heat a large skillet over medium heat and add the olive oil, butter and chopped onion.  Saute for several minutes, until soft.

Add the frozen riced cauliflower and stir to break up any large clumps.  As it heats, the moisture will start to evaporate.  Saute for a few minutes, then add diced chicken sausage.  Cover and cook over medium-low heat for 5 minutes.

Add the salt and pepper, then the baby spinach leaves.  Cover pan to wilt the spinach for 1-2 minutes.

Remove cover and stir to be sure spinach is evenly cooked.  Turn off the heat and add the dill, lemon juice and feta cheese, if desired.  Stir again and taste and adjust seasonings.

Serve with an additional squeeze of lemon or a sprinkle of feta cheese.

Grilled Boneless Chicken Thighs

I love to grill in the summer. This recipe is perfect to serve when entertaining friends or family, or just an easy meal for any night of the week. You can double the amount and have leftovers to use in many different ways.

In order to get the most flavor, it helps to marinate the chicken for at least an hour. But if you can’t wait that long, even 15 minutes would still give you a delicious result.

Start by putting the boneless, skinless chicken thighs in a large food storage bag.

Then gather your marinade ingredients: juice from 1 medium lemon, extra virgin olive oil, salt, pepper, oregano and thyme.

Mix the marinade ingredients together and pour them into the bag. Seal it, being sure to press all the air out, and smoosh the bag so the marinade coats the chicken evenly.

Place the bag in the refrigerator, preferably for at least an hour.

Preheat a barbecue grill, then place the chicken thighs on the hot grates. At this point I lower the temperature so it doesn’t burn and cause flare-ups.

Turn the chicken after 4-5 minutes. Cook on the other side for a few minutes, then turn again to finish and reach 165 degrees F. It usually takes about 12-15 minutes, depending on the size of the thighs. I like using chicken thighs as opposed to breasts, not only for the richer flavor, but they hold up better and there’s less chance of overcooking them.

Take the chicken off the grill and slice it into bite-sized chunks. The meat is tender, juicy and slightly charred, with the delicious flavors of lemon, oregano and thyme.

On Mondays, I like to serve a big salad for dinner, with some type of protein. This chicken is the perfect thing to have with some mixed greens and ranch dressing.

Just add a bit of salt and pepper to your greens, your favorite homemade or store-bought dressing, toss well, then serve the sliced chicken on top of the salad. Easy, healthy dinner!

Grilled Boneless Chicken Thighs

Servings:  3-4

  • 1.3 pounds organic boneless, skinless chicken thighs
  • Juice from 1 lemon
  • 1/4 cup extra virgin olive oil
  • 1 teaspoon sea salt
  • 1 teaspoon dried oregano
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon dried thyme
  • Organic Mixed Greens
  • Salt and pepper to taste
  • Ranch Dressing


Place the chicken thighs in a large plastic food storage bag.  Mix the lemon juice, oil and spices and pour over the chicken.  Seal the bag and gently squeeze the chicken pieces to distribute the marinade evenly.  Refrigerate for one hour.

Light a barbecue grill and preheat on high for 5-10 minutes.  Remove the chicken from the bag and place on the hot grill.  Lower the temperature to medium.  Grill with the lid closed for 12-15 minutes, turning a few times, until the chicken is thoroughly cooked (165 degrees Fahrenheit).  Remove to a cutting board and slice into bite-sized pieces.

Season the mixed greens with salt and pepper.  Add ranch dressing and toss.  Serve the chicken on top of the salad.

Spicy & Savory Vegetable Juice

Everyone could benefit from eating more vegetables, but with busy schedules, we don’t always succeed in doing it. This green juice is a quick way to add healthy vegetables along with fiber, vitamins and a bit of healthy fat.

The juice contains spinach, tomato, celery, cucumber, cilantro, lemon, and some spices to make it delicious! It reminds me of a V8 or a virgin Bloody Mary.

Here are just a few of the benefits from the ingredients in my recipe:

The calcium in spinach can help strengthen your bones to fight against injury, and vitamins A and C, fiber, folic acid, and other nutrients fight against colon and breast cancers. Spinach also helps to lower damaging protein levels in the blood and can protect against high blood pressure and heart disease.

Celery is a great source of antioxidants, reduces inflammation and aids digestion.

Tomatoes contain lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.

Cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.

Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer. It’s a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.

Black pepper is high in antioxidants, has anti-inflammatory properties, may benefit your brain, improve blood sugar control, lower cholesterol levels, and has cancer-fighting properties.

So give it a try and let me know what you think!

Spicy and Savory Vegetable Juice

Servings:  1

  • A handful of organic baby spinach leaves
  • 2 tablespoons cilantro leaves, roughly chopped
  • 1 medium organic tomato, quartered
  • 1 large stalk organic celery, chopped
  • 1/4 of a seedless cucumber, peeled and chopped
  • The juice of 1/2 lemon
  • 1 tablespoon good quality extra virgin olive oil
  • Dash of Worcestershire sauce
  • A few dashes hot sauce, such as Frank’s Red Hot
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon sea salt, or to taste
  • 1/4 teaspoon black pepper


Combine all ingredients in a high speed blender, such as NutriBullet.  Blend until everything is completely smooth.  If you prefer a thinner consistency, add a small amount of water. 

Chicken Italian Sausage with Peppers and Onions

This is a quick and easy meal, perfect for a weeknight! Since the sausage is precooked, it only takes a few minutes to prepare.

You just need a package of prepared chicken sausage, some chopped onions, a jar of roasted red peppers, garlic, tomato paste, and a few spices. For this version, I used Nitrate-Free Tomato and Basil Chicken Sausage from Aldi, but you can use any Italian-style sausage that you prefer.

Of all the ingredients, the onion takes the longest to cook, so you get that cooking in a big skillet with some oil until it’s slightly browned and tender. Then add the peppers, garlic and spices.

After a couple of minutes, add the tomato paste and wine. Reduce slightly, then add the sausage. As soon as it’s heated through, it’s ready to serve!

You can serve it along with pasta or rice, but for myself, I prepared some spinach with olive oil and salt.

I had a couple of spoonfuls of the sausage mixture on top of the spinach, sprinkled with a bit of parmesan cheese, and it was a delicious, satisfying meal.

Chicken Italian Sausage with Peppers and Onions

Servings:  4

  • 2 tablespoons avocado oil (or light olive oil)
  • 1 cup diced yellow onion
  • 1 cup diced roasted red peppers (from a jar)
  • 2 cloves garlic, minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon red pepper flakes
  • 2 tablespoons tomato paste
  • 1/2 cup dry white wine
  • 12 ounces prepared nitrate-free tomato and basil chicken sausage(or any Italian-style sausage), sliced


Heat a large skillet over medium heat, add the oil, then the chopped onion.  Saute for 5-10 minutes, until slightly browned and tender.

Add the red peppers, garlic and spices and continue cooking for 2 minutes.  Add the tomato paste and wine, and cook for another 2 minutes.  Add the sliced sausage and cook until heated through.

Variations:  Add sliced mushrooms in the first step when cooking the onions.  Add fresh spinach along with the sausage and cook just until wilted.

Red Curry Cauliflower with Crispy Tofu

This recipe has a few steps to it, and takes a little longer to prepare, but it’s worth it!

The main ingredients are tofu, a slightly sweet, tart and spicy sauce made from red curry paste and lime, and cauliflower.

I adapted this recipe from the book: “Myers & Chang at Home.” The author, Joanne Chang, is well known for founding a chain of restaurants in Boston called Flour Bakery & Cafe. I sampled amazing food there when I visited Boston a few years ago. Later, she opened Myers & Chang with her husband.

I like to take tips and techniques from many different sources and adapt them for my recipes. For example, if a recipe uses sugar, I usually substitute stevia. If it includes pasta or rice, I substitute vegetables or salad. I may cut back on the amount of salt or oil used.

For this recipe, I used a technique to press and bake tofu to give it a chewy, crispy consistency. I have read about this in more than one place, but here I used advice from, from their recipe: Crispy Peanut Tofu and Cauliflower Rice Stir-Fry.

You start by opening a package of extra-firm tofu and placing it on a clean kitchen towel.

Then you wrap the towel around the tofu several times until it’s completely covered.

Then you put a weight on top of it to press out all the water. This will give it a denser, chewier consistency when cooked. You can use any heavy items you have around the house. In this case, I used a cutting board, a trivet and a tea kettle filled with water.

After 15 minutes, slice the block of tofu in half lengthwise, then into small cubes. Place them on a parchment paper lined tray.

Bake the tofu at 400 degrees for 25 minutes. It comes out slightly crispy, dense and chewy.

The first time I had crispy tofu like this was in a restaurant, and I really enjoyed it. But most likely, that was deep fried. This version is much healthier since it’s baked. It’s so different from regular tofu that might be used in soups or lightly sauteed where it’s still mushy and without flavor. This tofu holds up to any stir-fry and sauce that you choose to prepare.

While the tofu is baking, make the Red Curry Sauce. It’s very simple…you just add a bit of oil, prepared red curry paste, coconut milk, sugar, curry powder, salt and lime. The recipe called for 2 tablespoons of brown sugar, but instead I used 1 tablespoon of Truvia Cane Sugar Blend, made with a blend of stevia and sugar. It’s twice as sweet as sugar, so you use half as much, and you end up with only a very small amount of sugar in each serving.

You squeeze in the lime juice and then throw the rinds into the sauce to simmer for 10 minutes, giving it that extra tart flavor.

Once the sauce is ready, set it aside and chop some onion, cauliflower and cilantro.

The original recipe calls for blanching the cauliflower in boiling water for 2 minutes. But to save time and avoid washing another pot, I just microwaved it on high for 3 minutes.

Then, get a large skillet nice and hot, add some vegetable oil, and throw in the onions and cauliflower and a bit of salt. Cook for 6-8 minutes, stirring now and then, until the vegetables are slightly browned.

Then add half of the red curry sauce. The original recipe uses the full amount of sauce, as well as more salt and more oil, but I don’t think it’s necessary. (And the great thing is that you’ll have enough sauce left over to make another recipe in the future.)

After simmering the cauliflower and onion for 5 minutes, add the crispy baked tofu.

Simmer for another 2 minutes to allow the tofu to absorb the flavors. Then add the cilantro and serve.

It’s such a delicious combination, slightly charred cauliflower, dense and chewy tofu, with a spicy, sweet, salty and tart sauce.

Red Curry Cauliflower with Crispy Tofu

Servings:  4

1 (16-ounce) block of extra-firm organic tofu

Red Curry Sauce

  • 2 tablespoons avocado oil (or light olive oil)
  • 1/4 cup red curry paste (such as Roland)
  • 1/2 cup coconut milk (from a can)
  • 1 tablespoon curry powder
  • 1 tablespoon stevia baking blend (such as Truvia)
  • 2 teaspoons sea salt
  • 1 lime, quartered


  • 2 tablespoons avocado oil
  • 1 medium head cauliflower
  • 1/2 cup chopped yellow onion
  • 1/4 teaspoon sea salt
  • 6 tablespoons Red Curry Sauce (half the recipe)
  • Crispy baked tofu
  • 1/2 cup chopped cilantro


Preheat the oven to 400 degrees.

Remove the tofu from the package and place in a clean kitchen towel.  Fold the towel several times over to fit the shape of the tofu.  Place a heavy cutting board, plus a cast iron skillet, books, or a tea kettle filled with water on top of the tofu to press out the water. 

After 15 minutes, slice the block of tofu in half lengthwise, then cut into cubes, approximately 1 inch thick.  Place them on a sheet pan covered with parchment paper and bake for 25 minutes, stirring halfway through.  Remove from the oven and set aside.

While the tofu is baking, make the Red Curry Sauce.  Heat 2 tablespoons oil along with the curry paste in a small saucepan.  Stir and simmer for 2 minutes over low heat until fragrant.  Add the coconut milk, curry powder, stevia and salt.  Squeeze the juice from the lime and add the 4 lime rinds to the sauce.  Simmer for 10 minutes, stirring frequently with a whisk.  Turn off the heat and set aside.

Cut the cauliflower in fourths, then cut off each stem at the base to remove the leaves.  Cut into small florets and place in a large bowl.  Cover and microwave on High for 3 minutes.

Heat a large skillet over medium-high heat, add the oil, then toss in the chopped onion, cauliflower and salt.  Stir-fry for 6-8 minutes until slightly charred.  Add half the amount of Red Curry Sauce that you prepared, approximately 6 tablespoons.  The remainder can be frozen and used another time.  Lower the heat and simmer for 5 minutes.  Add the crispy tofu cubes and simmer for another 2 minutes.  Remove from the heat and sprinkle with chopped cilantro.

Cheesy Crustless Spinach Quiche

I like to make quiche at the beginning of the week, then I don’t have to worry about cooking for several days. It’s a great way to use up leftovers. I had a large bunch of spinach that I wanted to use, as well as some feta cheese, so this was the perfect recipe.

It also freezes well, so you can just cut it in slices and freeze, then microwave for a minute or two and it’s ready to eat.

In this version, I decided to add a combination of cheeses along with the spinach, plus oregano and fresh dill, so it ended up tasting a bit like Spanakopita, a delicious Greek dish made from spinach and feta.

Since I’m cutting back on carbs, I like to make quiches without crust. Not to mention, it’s so much easier! You won’t even miss the crust.

As with omelets, there are endless combinations of ingredients you can use: bacon, sausage, ham, mushrooms, broccoli, peppers, onions, swiss, provolone or cheddar. It’s best to keep it simple, with one type of meat (optional), one or two vegetables and some type of cheese.

In today’s recipe, I started by sauteing a big bunch of spinach.

Once it wilted, I added garlic and a pinch of salt, then I squeezed out as much liquid as possible, so the quiche wouldn’t be watery. I spread out the cooked spinach in the bottom of my quiche dish.

Next, I took a quarter cup of crumbled feta cheese and 1 cup of shredded Italian Cheese blend.

I sprinkled the cheeses evenly over the top of the spinach.

Then I gathered the ingredients for the egg mixture: organic eggs, half and half, salt, pepper, oregano and dill. I also have a quarter cup of grated Parmesan to sprinkle on top.

I cracked the eggs into a medium bowl.

Then I poured in a cup of half and half and the spices.

I whisked the mixture until it was blended evenly, and poured it into the quiche dish.

Finally, I sprinkled the Parmesan over the top before popping it in the oven at 350.

I baked it for 45 minutes, and let it rest for 15 minutes before slicing.

It turned out perfectly! The quiche was soft inside, with a slight crunch from the browned cheese on top, tangy feta, creamy mozzarella and spinach with just enough spices to give it that Mediterranean flavor that I love. It’s very satisfying yet low in carbs.

Cheesy Crustless Spinach Quiche

Servings:  6

  • Olive oil cooking spray
  • 1 tablespoon organic butter
  • 8 ounces fresh baby spinach
  • 2 cloves garlic, minced
  • Pinch of salt
  • 1/4 cup crumbled feta cheese
  • 1 cup shredded Italian cheese
  • 6 large organic eggs
  • 1 cup organic half and half
  • 1 tablespoon fresh dill weed
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 cup grated Parmesan or Romano cheese


Preheat the oven to 350 degrees and spray a 9-inch quiche or deep pie dish with olive oil.

Heat a large skillet over medium high heat, add the butter, and cook the spinach until just wilted.  Add the garlic and a pinch of salt and stir for another few seconds, then remove from the heat.

Place the spinach in a colander and squeeze out the liquid with the back of a spoon.  Place the spinach in the greased dish and distribute evenly over the bottom.

Sprinkle the feta and Italian cheese blend over the spinach.

In a medium bowl, use a whisk to beat the eggs with the cream and spices.  Pour the egg mixture over the cheese and spinach in the dish.

Sprinkle the Parmesan or Romano cheese evenly over the top. 

Place in the oven and bake for 40-45 minutes, or until set.  While baking it will rise a few inches over the top of the dish, so make sure there’s room in the oven.  After you remove it, it will return to the normal level.

Let cool for 15-20 minutes to make it easier to slice.

Variations:  If you don’t have fresh spinach, thaw a package of frozen spinach, squeeze out the liquid, add a bit of garlic, salt and a drizzle of olive oil and place in the quiche dish, then proceed to add the cheeses, and remaining ingredients.

Chicken Tacos with Tomatillo Salsa

I’ve mentioned in a previous post that I love tacos, so I’m giving you another quick and easy recipe that can be served in lettuce leaves or as a salad for those watching their carbs, or over beans, rice or in corn or flour tortillas.

This is actually an adaptation of a recipe from Rachael Ray’s Just in Time cookbook, “Tomatillo and Chicken Tostadas.” In her recipe, she used zucchini instead of roasted red peppers, and served the chicken with cheese on crispy tortillas.

These are the simple ingredients that you need: chopped onion, jalapeno pepper, roasted red pepper, cilantro, and lime juice…

Shredded chicken from a prepared rotisserie chicken, a jar of Tomatillo salsa, and some cumin.

Start by sauteing the onions and jalapeno in oil until tender.

Then add the chicken, peppers, cilantro and cumin, and heat for about 5 minutes. Finally add the lime juice and serve. It couldn’t be easier!

Chicken Tacos with Tomatillo Salsa

Servings:  4

  • 2 tablespoons avocado oil (or olive oil)
  • 1 large yellow onion, peeled and diced
  • 1 jalapeno pepper, seeded and minced
  • Meat from a rotisserie chicken, diced, approximately 3 cups
  • 1 roasted red pepper from a jar, diced
  • A handful of cilantro, finely chopped
  • 1 teaspoon ground cumin
  • 1 cup prepared tomatillo salsa
  • 1 lime, juiced

Condiments:  lettuce, guacamole, shredded pepper-jack cheese, sour cream or yogurt


Heat a large skillet over medium high heat, add the oil, onions and jalapeno and cook for a few minutes until soft.    

Add the chicken, roasted pepper, cilantro, cumin and salsa.  Lower the heat and simmer for another 5 minutes until heated through.   Add the lime juice and stir.  Taste to adjust seasonings.

Serve in lettuce leaves (or taco shells) with the condiments of your choice. 

Omelet with Broccoli, Cheddar and Roasted Red Peppers

Omelets are a great way to use leftover vegetables, meats and cheese that you may have in the fridge.

This recipe combines fresh, slightly crisp broccoli, with tangy, roasted red peppers from a jar, cheddar cheese and a touch of cream cheese to make it rich and satisfying.

I started by sauteing the broccoli in butter until it started to brown. Then I threw in the diced red peppers, a little water, and covered the pan for 2 minutes to let it steam.

I removed the vegetables, and wiped out the skillet before adding more butter. I whisked the eggs with a little cream, salt and pepper, then added them to the pan.

Once the eggs were almost cooked, I dropped dollops of cream cheese on top.

Then I added shredded cheese…

Then I added the cooked broccoli and peppers. Note that if you keep the vegetables to one side of the omelet, it makes it easier to flip over when you slide it out of the pan.

If you are cutting down on fats in your diet, feel free to use egg whites instead of whole eggs.

Slide your spatula under the eggs to be sure they are not stuck to the bottom, and shake the pan slightly, so that they can slide easily onto a plate. Garnish with some minced green onions or parsley.

Omelet with Broccoli, Cheddar and Roasted Red Peppers

Servings:  1

  • 1 tablespoon organic butter, divided
  • 1/2 cup chopped broccoli
  • 2 tablespoons diced roasted red pepper (from a jar)
  • 2 large organic eggs
  • 1 tablespoon organic cream or half and half
  • 1/8 teaspoon sea salt
  • 1/8 teaspoon black pepper
  • 1 tablespoon cream cheese
  • 1/4 cup shredded cheddar cheese
  • Minced scallions, chives or parsley for garnish


In a small non-stick skillet, melt 1/2 tablespoon butter over medium heat and add the broccoli, along with a pinch of salt.  Saute for two minutes until it begins to brown.  Add the roasted red peppers and 1 tablespoon water and cover the pan to steam for 2 minutes, until the broccoli is tender.  Remove the vegetables from the pan onto a plate. Alternatively, you can cook the broccoli and peppers in a bowl in the microwave for 1 minute and set aside.

In a small bowl, beat 2 eggs with cream and a pinch of salt and pepper.   Wipe out the skillet and add the remaining butter to the pan, then pour in the eggs.  Wait a few seconds until they begin to set, then start pushing them in from the sides with a wooden spoon, while tipping the pan, so that the uncooked eggs in the middle move to the outer edges. 

When the surface no longer has big puddles of uncooked eggs, lower the heat and add dollops of cream cheese evenly over the eggs.  Then sprinkle on the shredded cheddar cheese, and add the broccoli/pepper mixture to one side of the eggs.  Loosen the omelet from all sides of the pan with the spoon, and tip the pan sideways to slide the omelet onto a plate, broccoli side first.  Use the pan to fold the omelet in half as you release it.

Garnish with scallions, chives or parsley.

Spicy Turkey Breakfast Sausage

Growing up, I used to enjoy eating Brown n’ Serve Sausage for breakfast. You could just heat them up quickly in a pan or in the microwave. Recently I looked up the ingredients: Pork, Mechanically Separated Turkey, Water, Soy Protein Concentrate, Contains less than 2% of: Salt, Sugar, Dextrose, Flavoring, Maple Flavor (Natural Flavor, Caramel Color, Maple Syrup), Brown Sugar, Maple Sugar, Natural Flavor, Citric Acid, BHA, BHT.

These days I’m trying to make healthier choices, like using organic meats and poultry, cutting back on sugar and processed foods. This recipe for Spicy Turkey Breakfast Sausage is not only healthy, but even more delicious than any ready-made sausage you can buy.

It comes together very quickly, and you can even double the recipe and freeze some of the patties so they can be ready anytime!

You start by sauteing some finely chopped onions in a little oil until they are browned. The sweetness of the caramelized onions really adds to the flavor of the turkey so that no sugar is necessary. I also add a bit of fresh garlic at the end. Set them aside to cool.

Next, get all of the spices ready. I use salt, pepper, thyme, sage, rosemary, paprika and cayenne. I know that I call this Spicy Turkey Breakfast Sausage, but it’s really more from the flavorful spices than from heat, where it would burn your tongue. The small bit of cayenne just adds a nice little kick. Feel free to add more if you really like things spicy.

Then you mix up the spices, the cooked onions and garlic, and a pound of ground turkey, and separate into 8 small patties. They don’t have to be perfect.

At this point, you can pop them in a 425 degree oven for about 10 minutes, or you can saute them in a skillet for a few minutes on each side. They cook quickly because they’re so small.

Once you try these, you won’t want to buy processed, ready-made sausages again!

Spicy Turkey Breakfast Sausage

Servings:  4

  • 4 teaspoons avocado (or olive) oil, divided
  • 1/4 cup finely chopped yellow onion
  • 1 clove garlic, minced
  • 1 pound ground turkey, preferably organic
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon dried rosemary
  • 1/4 teaspoon ground sage
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon paprika
  • 1/4 teaspoon cayenne pepper


In a nonstick skillet over medium heat, saute the onion along with a pinch of salt in two teaspoons of oil for 5-6 minutes, until soft and caramelized.  Add the garlic and continue cooking for 30 seconds.  Remove the onion and garlic to a medium bowl and let cool.

Add the ground turkey and all of the spices to the bowl with the onions and garlic.  Mix thoroughly to combine.  Form 8 small patties.

Add the remaining 2 teaspoons of oil to the skillet and cook the sausage patties, about 4 minutes on each side, or until done.  Alternatively, you can bake the patties at 425 degrees for about 10 minutes, turning after 5 minutes.