When I think about Fall meals, I think about breakfast hashes, superfood filled quinoa bowls, chilis, soups and stews! Here is one of my favorite go-to breakfast ideas to get your inspiration going this Fall!
Prep Time: 10 minutes
Cook Time: 25 minutes
Servings: 4
Ingredients
1 1/2 tablespoons avocado oil (or oil of choice)
1 medium onion, diced
1 small butternut squash (1½ lbs.), peeled and cut into ¼-inch dice (about 3 cups)
1 medium apple, cored and diced
1 lb ground turkey, chicken or pork (may substitute ground seasoned breakfast sausage and omit seasonings)
½ teaspoon dried sage
¼ teaspoon dried thyme
¼ teaspoon garlic powder
1/2 teaspoon fine salt (plus more to taste)
Pinch of nutmeg
red pepper flakes
3 cups kale, chard, or spinach, washed and chopped
Instructions
Combine ground meat, sage, thyme, garlic powder, salt and nutmeg or red pepper flakes (if using) in small bowl. Stir with large spoon or use your hands to combine. Set aside. If using, seasoned breakfast sausage, omit this step.
Place a large skillet over medium-high heat. Add oil. Once hot add onion and butternut squash. Sauté for 7-8 minutes, stirring occasionally.
Add diced apple. Cook an additional 5 minutes, stirring occasionally.
Move vegetable mixture to one side of the pan. Add remaining oil and turkey mixture. Allow turkey to cook a few minutes before breaking it up with a spatula or wooden spoon.
Continue to cook 5-6 minutes or until turkey is cooked through and no longer pink. Drain any excess liquid from the pan, if needed, before stirring to combine vegetables and sausage.
Place kale/chard/spinach on top of hash and cover with a lid. Allow greens to wilt, about 1-2 minutes. Stir, season with additional salt and pepper and serve.
Feel free to play around with this recipe - use sweet potato instead, change out meats, loose the apple for a more savory flavor, add an egg or two. This recipe will have you starting your day off right with high protein, balanced blood sugar and energy to spare!
Nutritional Benefits:
Avocado Oil: rich in monounsaturated fats, particularly oleic acid, which supports heart health. It’s also high in vitamin E, a potent antioxidant that helps protect cells from oxidative damage and promotes overall skin health
Onion: contain quercetin, an antioxidant with anti-inflammatory properties, as well as vitamins C and B6, which are essential for immune health and energy metabolism. Onions also support gut health with prebiotic fibers, which feed beneficial gut bacteria.
Butternut Squash: high in beta-carotene, a precursor to vitamin A, butternut squash supports vision, skin, and immune health. It’s also a good source of fiber, which aids digestion and helps maintain stable blood sugar levels. The potassium in squash contributes to heart health by regulating blood pressure.
Apple: provide soluble fiber, particularly pectin, which aids digestion and helps maintain steady blood sugar levels. They’re also rich in vitamin C, which supports immune health, and polyphenols that act as antioxidants.
Ground Turkey, Chicken, or Pork: lean meats like turkey, chicken, and pork are rich in high-quality protein, supporting muscle repair and maintenance. They are also a good source of B vitamins, which are crucial for energy production and brain health. Turkey and chicken are generally leaner options, while pork offers a bit more fat, which can enhance satiety. Always choose pasture-raised, organic when possible.
Sage: has been used traditionally for its anti-inflammatory and antioxidant properties. It contains compounds like rosmarinic acid and carnosic acid that can support cognitive health, digestion, and potentially ease symptoms of inflammation.
Thyme: is packed with antioxidants and antimicrobial properties, making it beneficial for immune support. It also contains vitamin C and vitamin A, both essential for immune and skin health, and can aid in digestion.
Garlic Powder: offers similar benefits to fresh garlic, such as supporting heart health and immunity. It contains compounds like allicin, which has antimicrobial and anti-inflammatory properties. Garlic has also been linked to reduced blood pressure and cholesterol levels.
Salt: essential for maintaining fluid balance, nerve transmission, and muscle function. It’s best to use in moderation, as excessive salt intake can lead to high blood pressure when imbalanced with other electrolytes like magnesium. A pinch enhances flavor and can encourage balanced seasoning.
Nutmeg: anti-inflammatory properties and has been traditionally used for digestive health. It also provides trace amounts of essential minerals like manganese, which supports bone health and metabolic functions.
Red Pepper Flakes: rich in capsaicin, a compound with metabolism-boosting properties. Capsaicin is also known for its potential pain-relieving and anti-inflammatory effects, and it supports cardiovascular health.
Kale, Chard, or Spinach: Leafy nutrient-dense greens with high levels of vitamins A, C, and K, as well as folate, which is crucial for cell function and red blood cell formation. These greens are also rich in iron and calcium, which support energy levels, bone health, and immune function. The fiber in these vegetables aids digestion and supports a healthy gut.
Summary
This fall recipe combines a variety of nutrient-dense ingredients that offer substantial health benefits, especially for immune support, heart health, and overall vitality as the weather cools. The combination of protein, healthy fats, fiber, and antioxidants can help maintain balanced energy, support digestion, and contribute to overall well-being throughout the season.
*Butternut Squash and Apple Hash with Sausage - The Real Food Dietitians
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