This PCOS-friendly breakfast bowl is packed with flavor and will start your day with steady blood sugar.
I’m on a mission to change how we eat breakfast! Most “healthy” breakfast options are actually not that healthy from a blood sugar perspective. If you’re someone struggling with insulin resistance, eating a breakfast that is high in carbs and low in protein, fiber, and fat, you’re setting yourself up for a blood sugar roller coaster for the rest of the day. This recipe will get your day started on the right foot! And it’s also delicious!
Ingredients
1 tbsp ghee, divided
1.25 lbs turkey sausage, casing removed
1 sweet onion, chopped
3 garlic cloves, minced
1 zucchini, chopped
1 yellow bell pepper, chopped
1 orange bell pepper, chopped
2 apples, chopped
4 cups kale leaves, thinly sliced
1 tsp ground sage
1 tsp dried oregano
1 tsp sea Salt
1/2 tsp dried ground thyme
1/2 tsp black pepper
1.25 cups sauerkraut
1.25 cups walnuts, chopped
Directions
In a large skillet, heat 1/2 tbsp ghee over medium heat. Once hot, add the sausage and cook until cooked through and internal temperature reaches 165 degrees.
Remove the sausage to a separate plate and add an additional 1/2 tbsp ghee. Once melted, add the onion and saute until starting to soften, about 3 - 5 minutes.
Add the minced garlic and saute until fragrant, about 1 minute.
Add the zucchini, bell peppers, apples, herbs, salt, and pepper. Mix well to combine.
Saute until all veggies are cooked to your desired level of softness, 5 - 15 minutes.
Add the kale and saute until wilted, 2 - 3 minutes.
Add the sausage back to the pan and stir to combine.
Divide the sausage and veggie mixture up into bowls, and top each with 1/4 c sauerkraut and 1/4 c chopped walnuts.
Notes
Apple options
Honeycrisp apples are always my favorite, and I used them in this recipe. Green apples have the lowest glycemic index and these are a great choice for anyone focusing on improving insulin sensitivity.
Substitutions
I opted for yellow and orange bell peppers to round out the colors in this dish. Feel free to substitute whatever colored peppers you have available. Other veggies that would work well here include carrots, fennel, green beans, and snap peas.
Plant-based
Substitute tempeh and/or beans for the sausage.
Additional toppings
Any kind of sprouts or avocado, chopped walnuts, or pumpkin seeds. (Don't skip that sauerkraut though! It's a great source of probiotics!)
Nutrition
Calories: 487
Fat: 32g
Carbs: 27g
Protein: 28g
Fiber: 7g
Notable vitamins and minerals (≥10% RDA)
Potassium: 19%
Vitamin A: 22%
Vitamin C: 118%
Calcium: 13%
Iron: 29%
Vitamin K: 67%
Thiamine: 25%
Riboflavin: 38%
Niacin: 44%
Vitamin B6: 59%
Folate: 23%
Vitamin B12: 63%
Phosphorous: 30%
Magnesium: 25%
Zinc: 45%