Wellness Recipes

As you may know I am a not only a Nurse Practitioner, but also a Certified Nutritionist and avid Foodie. It is rare for a person to leave my office without a recipe in hand or discussed. The food you eat has a significant affect on how you feel, including energy, and mood and your overall health. A healthy diet is essential for health maintenance, disease prevention, illness (Covid, Flu) prevention and to maintain a healthy weight. 

From time to time I will share with you some of my favorite healthy recipes.

One of my most popular recipes I give out, especially to anyone working on weight loss is my breakfast sausage. These patties are great for a quick breakfast, lunch or dinner, anytime you are in a rut and don’t know what to fix. Thaw one or a couple, fry it up make into a hot open faced sandwich, add to a salad, or a main dish over polenta, or cooked into spaghetti sauce. 

HomeMade Chicken Sausage 

Be creative with the seasoning. Add Curry Powder, Italian Seasoning, or Cumin & Oregano, mix it up. 

1 small green apple 1 egg

3-4 green onions 2 Tbs bread crumbs or ground flax seeds

4-6 chicken thighs (or salmon) 1 Tbs seasoning from above.  pinch salt and pepper

In a food processor with the blade, coarsely chop the apple and green onions, add the chicken thighs two at a time until finely cut. Add the egg, bread crumbs and seasoning. Pulse until combined. Spoon onto a cookie sheet covered in plastic wrap into 10-12 patties. Cover with plastic wrap and freeze overnight. Place frozen patties in a large ziplock bag. 

To cook. Remove patty from the bag place on a pan med low heat and cover. Patty will thaw and steam over the next 15-20 min.  Place chopped greens (spinich, kale, beet greens) drizzle with balsamic or white wine vinegar drizzle of olive oil. 

To serve: Place on a piece of toast, polenta, or thick bed of greens, drizzle with olive oil. Enjoy! 

IF you don’t have a food processor, you can use ground chicken, or turkey and shred the apple.