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What’s better? Starting your day with a full serving of vegetables and protein, or eating something incredibly flavorful and satisfying?
A very easy rule to follow is to choose sausage with the fewest ingredients, those are usually the healthiest choices.
🐷What’s my take on highly processed meats such as sausage?
If possible choose meats containing:
✅Uncurred
And just so you know, I personally believe that we don’t need to obsess or be ULTRA rigid with our healthy lifestyle…I believe that it’s great to be educated, but even better not to stress over every small thing!
Preheat your oven to 350 degrees f.
Heat a large oven-proof skillet over medium heat. Add the broccoli and 1/2 cup water and set the lid on. Steam your broccoli for 2-3 minutes, or just until bright green.
Cook, stirring frequently for 3-4 minutes, until the sausage starts to brown.
You may slice it directly into the pan or flip it onto a serving platter.
..
Broccoli + Sausage Frittata 🥦🧄🍳
What’s better? Starting your day with a full serving of vegetables and protein, or eating something incredibly flavorful and satisfying?
You likely already know what I’m going to say here – there’s no need to compromise! You’ll just need a good recipe (this one), a nudge from someone who cares (me), and a willingness to try something new (that’s why you’re here!).
This Frittata is so GOOD! It’s flavorful, EASY to make, and satisfying! Try this new recipe out over the weekend and let me know how you like it!
You don’t need to save it just for breakfast either! Frittatas make for a budget-friendly, QUICK dinner too!
⭐️Since there are only a few simple ingredients used here, I really recommend using the absolute freshest, highest quality ingredients you can get your hands on…it makes all the difference.
🇬🇷Feta is Greece’s most famous cheese (and my favorite!) Many say it’s also the healthiest.
🐐Usually made from sheep or goat milk (or a combo), Feta cheese is nutrient-rich.
Feta is said to be easier to digest and less allergenic and inflammatory than cheeses made from cow’s milk, which makes it a good option.
🐄 Use ANY milk of your choice. My personal preferences for this dish are unsweetened coconut milk or unsweetened cashew milk.
🤔So is Sausage Healthy?!
Can sausages be included as part of a healthy lifestyle? Absolutely! Especially if you know what to look for:
A very easy rule to follow is to choose sausage with the fewest ingredients, those are usually the healthiest choices.
I always read the ingredients carefully and choose based on that combined with what’s on SALE.
It’s a good idea to always check the packaging and look at the sodium content. Ideally, choose the sausage with the lowest amount.
I try to buy chicken or turkey sausages that are mostly the actual chicken or turkey meat, gluten-free, nitrate-free, no added sugar, and no weird stuff in general.
There are actually quite a few good options these days! If you need help, be sure to ask your butcher for a recommendation.
🐷What’s my take on highly processed meats such as sausage?
The studies are clear. We should limit our consumption of highly processed meats due to many possible and/or proven health risks.
At my house, we consume bacon, sausage, or pepperoni about once a week or sometimes just several times per month.
They are part of our life because we do enjoy these things!
What do WE look for?!
Here’s my helpful list (and YES, it’s really hard to believe this much crap can be hidden and added to things!)
If possible choose meats containing:
🚫No antibiotics
🚫No nitrates: Sodium nitrate/sodium nitrite
🚫No BHA (butylated hydroxyanisole)
🚫No BHT (butylated hydroxytoluene)
🚫No Smoked/naturally smoked/smoke flavor
🚫No Corn syrup
🚫No Aspartame
✅Uncurred
✅Look for humanely raised, pasture-raised meats whenever possible
✅Look for lower sodium
Good luck shopping!
And just so you know, I personally believe that we don’t need to obsess or be ULTRA rigid with our healthy lifestyle…I believe that it’s great to be educated, but even better not to stress over every small thing!
Make your own sausage
Here are a few more Frittata recipes you’ll want to try too:
Cabbage and Cheese Frittata
Mexican-inspired Frittata
Black Bean + Jalapeno Frittata
Dill Salmon Frittata
Yellow Squash Frittata with Sausage
4 servings
Ingredients:
-
6 large eggs
-
1/4 cup milk of choice
-
sea salt and freshly ground black pepper, to taste
-
8 oz nitrate-free sausage (small links or chopped if larger)
-
12 ozs broccoli, ends trimmed
-
2 fresh garlic cloves, minced
-
1/4 cup crumbled feta cheese
-
a small handful of parsley, chopped
Instructions:
Preheat your oven to 350 degrees f.
In a large mixing bowl, whisk the eggs together with the milk, sea salt, and pepper, until well combined.
Heat a large oven-proof skillet over medium heat. Add the broccoli and 1/2 cup water and set the lid on. Steam your broccoli for 2-3 minutes, or just until bright green.
Remove the lid and add in the sausage.
Cook, stirring frequently for 3-4 minutes, until the sausage starts to brown.
Stir in the garlic and beaten eggs.
Transfer your frittata to your preheated oven and bake for 12-15 minutes, or just until the eggs are completely set in the center.
Allow the frittata to cool for a few minutes before serving.
You may slice it directly into the pan or flip it onto a serving platter.
Serve with crumbled feta cheese and chopped parsley.
Enjoy!
💚Rachel
Ingredients
- 6 large eggs
- 1/4 cup milk of choice
- sea salt and freshly ground black pepper, to taste
- 8 oz nitrate-free sausage (small links or chopped if larger)
- 12 ozs broccoli, ends trimmed
- 2 fresh garlic cloves, minced
- 1/4 cup crumbled feta cheese
- a small handful of parsley, chopped
Instructions
- Preheat your oven to 350 degrees f.
- In a large mixing bowl, whisk the eggs together with the milk, sea salt, and pepper, until well combined.
- Heat a large oven-proof skillet over medium heat. Add the broccoli and 1/2 cup water and set the lid on.
- Steam your broccoli for 2-3 minutes, or just until bright green.
- Remove the lid and add in the sausage.
- Cook, stirring frequently for 3-4 minutes, until the sausage starts to brown.
- Stir in the garlic and beaten eggs.
- Transfer your frittata to your preheated oven and bake for 12-15 minutes, or just until the eggs are completely set in the center.
- Allow the frittata to cool for a few minutes before serving.
- You may slice it directly into the pan or flip it onto a serving platter.
- Serve with crumbled feta cheese and chopped parsley.
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