Need a Quick On-the-Go Solution Packed with Protein?
Find 10 minutes to prepare these quick herb turkey sliders in the evening and you’ll have 16 servings to last you a few weeks.
Most of us wake up in the morning depleted of protein. During the night, our tossing, turning, snoring, and sleeping burns about 67 calories per hour (We burn .42 calories per pound of body weight per hour, so a 160-pound person burns 67.2 calories x 8 hours = 538 calories).
Many of us begin our morning in a protein depleted state, resulting in low energy, and we eat too many empty carbs to start our day. Even worse, some of us skip breakfast, the worst thing you can do for your body (and your weight). Those who skip breakfast have been found to eat more calories later in the day and evening. Many nutritionists recommend at least 25 grams of protein in the morning or more, depending on your exercise routine.
Numerous studies show that by getting a good protein start in the morning will reduce overall calorie consumption during the day, keep you satiated during the morning[i], provide more energy, and lower blood sugar glucose spikes[ii].
One Solution: Sage Turkey Patties
With 19 grams of protein per 100-gram sage patty, you’ve got a great start to your day. Add 1 egg on the side for another 7 grams of protein, or add a rice cake with almond butter for another 5 grams. Put some quick greens on the side (a quick olive oil dressing on mixed greens) and begin your power day with energy.
The Secret: Make These During the Evening
The secret is to make a batch of these during the evening and save a few days-worth in the refrigerator and then freeze the rest. You’ll then have a patty to warm-up or pop into the microwave for a quick breakfast starter anytime.
Make Your Own, Skip the Dangerous Ingredients
Breakfast sausages have gotten a bad reputation because packaged sausages are filled with ingredients you don’t want to put into your body. Most are loaded with salt, some have MSG, and other have toxins that are just plain bad for you, and for me, causing me to have a food hangover that can last for days. The solution is to make your own and prepare them with the right ingredients like natural Himalayan sea salt, not processed dangerous table salt. Use fresh herbs to increase your nutritional value.
The Recipe
Preparation Time: 8 minutes
Cook Time: 14 Minutes
Total Time: 22 Minutes
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes
Servings: 16 (enough for a few weeks)
Ingredients
- 2 lb. ground turkey
- 2 tsp. fresh sage, minced
- 2 Tbsp. shallots, finely minced
- 1 tsp. dried thyme
- ½ tsp. dried marjoram
- 1 tsp. Himalayan salt
- ¼ tsp. pepper
- 2 Tbsp. olive oil
Directions:
1). Put all ingredients into a large bowl. Mix until combined (without over-stirring to keep patties tender when finished).
2). With a spoon, form ½ an inch patties, making 16 patties or so.
3). Heat the olive oil in a large metal skillet to medium heat. Add 4 to 5 patties at a time, cook for 3 to 4 minutes per side, until they turn a nice brown color. Remove patties and place on a plate which a paper towel to absorb any olive oil residue. Repeat until all patties are cooked. Serve fresh patties. Store a few patties in the refrigerator for the next few days. Freeze the remaining patties for a quick breakfast protein boost.
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[i] http://www.nature.com/ijo/journal/v34/n7/full/ijo20103a.html
[ii] http://www.nature.com/ijo/journal/v39/n9/full/ijo2015101a.html
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