Jessie Brooks
Breakfast is the most important part of the day it is often used in many societies, and there are good reasons for that.
It is indeed true because what you have in the morning is likely to influence the rest of your day. People love the breakfast sausage patties.
Nevertheless, they are considered to be quite unhealthy in most cases.
This is where these really delicious Turkey and Sage Breakfast Patties come into play. This healthy twist still retains all the wonderful taste but contains less fat and calories.
In this article, I am going to justify these patties, which should always be a routine in your mornings, disintegrate the ingredients, and give some recipes and health tips.
Key Takeaways
- Healthier Alternative: Turkey and Sage Breakfast Patties can be suggested instead of the pork sausage as they contain fewer calories and fat as well.
- Packed with Antioxidants: Sage and rosemary provide powerful antioxidants that protect against disease.
- High Protein Content: These patties offer a high protein content while being low in unhealthy fats.
- Lower in Sodium: By making your own patties, you can control the salt content, reducing the risk of high blood pressure.
- No Additives: Homemade patties are free from preservatives and fillers commonly found in store-bought sausage.
The Problem with Traditional Breakfast Sausage
High in Fat and Calories
The classic pork sausage can usually be found with a lot of fat especially saturated fat.
Excessive consumption of it can cause heart-related diseases and other diseases as well.
Nutritional Breakdown of Traditional Pork Sausage (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 250-300 kcal |
| Total Fat | 22-24 g |
| Saturated Fat | 9-11 g |
| Sodium | 700-900 mg |
| Protein | 12-15 g |
Besides, pork sausage is observed to contain a lot of calories and be particularly fatty with high proportion of bad saturated fats and also sodium.
High in Sodium
Since binary cows, as previously mentioned, do contain sodium, they aim to enhance the flavour and increase the retention period for the food.
Strokes and various heart diseases due to high blood pressure increase as a result of too much sodium.
Added Preservatives and Fillers
Sausage patties that are bought in stores are also known to come with extra components that are fillers in the sausages, or the sausage has additional fillers.
Such components are often hard and generally unhealthy for the body.
Why Choose Turkey and Sage Breakfast Patties?
Leaner Protein Alternative
Other Proteins Replace Blend Tracking Pork is a leaner meat than pork.
It reduces cholesterol levels as well as proper weight for people concerned.
For all the benefits of a high protein intake, this one is less in calories and fat contributing.
Nutritional Comparison: Pork vs. Turkey Sausage Patties
| Nutrient | Pork Sausage (Per Patty) | Turkey Sausage (Per Patty) |
|---|---|---|
| Calories | 250 kcal | 140 kcal |
| Total Fat | 22 g | 6 g |
| Saturated Fat | 9 g | 3 g |
| Protein | 12 g | 20 g |
| Sodium | 700 mg | 300 mg |
Benefits of Sage and Other Herbs
Sage and rosemary have been reported to have antioxidant activity.
Therefore, these herbs not only contribute a distinct taste to the patties but also pack a punch concerning health benefits.
Antioxidants assist the body in combating oxidative stress, which may help minimize the chances of contracting chronic ailments such as cancer or heart disease.
Sage and Rosemary: Health Benefits
| Herb | Benefit |
|---|---|
| Sage | Antioxidant, anti-inflammatory, improves memory |
| Rosemary | Boosts digestion, reduces inflammation, detoxifies |
How to Make Turkey and Sage Breakfast Patties
Ingredients
To make your own Turkey and Sage Breakfast Patties, here’s what you’ll need:
Recipe Table: Turkey and Sage Breakfast Patties
| Ingredient | Amount |
|---|---|
| Ground Turkey | 1 lb |
| Fresh Sage (chopped) | 3 tbsp |
| Fresh Rosemary (chopped) | 2 tbsp |
| Garlic (minced) | 1 clove |
| Onion (finely chopped) | ½ medium |
| Sea Salt | ½ tsp |
| Ground Ginger | ½ tsp |
| Coconut Oil | 1 tbsp (for cooking) |
| Coconut Milk | 2 tbsp (for added moisture) |
Instructions
- Prepare the Ingredients: In a huge dish, combine turkey meat, sage, rosemary, garlic, onion, sea salt, ginger powder, and coconut milk. Do not mix too vigorously so as to not overwork the meats.
- Form the Patties: Shape the mixture into patties that are about 2-3 inches wide and ½ inch thick.
- Cooking: Heat the coconut oil in a skillet over medium heat. Cook the patties for about 6-7 minutes on each side until they are thoroughly cooked and golden brown.
- Serve and Rest: Let the patties rest briefly before serving to lock in the juices.
Nutritional Facts (Per Serving)
Nutritional Breakdown: Turkey and Sage Breakfast Patties
| Nutrient | Amount  |
|---|---|
| Calories | 140 kcal |
| Protein | 20 g |
| Total Fat | 6 g |
| Saturated Fat | 3 g |
| Cholesterol | 65 mg |
| Carbohydrates | 2 g |
| Dietary Fiber | 0 g |
| Sugars | 1 g |
| Sodium | 300 mg |
| Calcium | 20 mg |
| Iron | 1.5 mg |
Health Benefits of Turkey and Sage Breakfast Patties
1- High in Protein, Low in Fat
Lean turkey meat remains an excellent source of protein which helps with the building, repairing, and maintenance of muscles as well as metabolism control.
These patties have low fat content and therefore can be advantageous for dieters wanting to lose weight or patients wishing to take care of their heart health.
2- Rich in Antioxidants
Sage and rosemary are rich in different types of anti-oxidants which can avert oxidative damage in the body. It is useful for reducing the chances of getting chronic diseases and to improve health.
3- Lower Sodium, Fewer Preservatives
Prepared with bottom sodium amount and pakka preservatives free, Home- Prepared Turkey and Sage Breakfast Patties are a world different from these.
It is a big plus for the people since they can use any ingredients that they want making it healthier.
Tips for Perfect Patties
Mixing the Ingredients
When preparing rosemary turkey patties, add the herbs at the end of the mixing process to avoid over-mixing. Doing this tends to make the patties too dense.
Blend in the last ingredient until no lumps remained in the previous mixture.
Portion Control
Use a scoop or a measuring cup to portion out the mixture into even-sized patties.
Thus the dishes will come out evenly cooked, as well as the aesthetic matters, the plates will look nice as the patties will be of uniform shape and size.
Cooking Tips
It is advisable to heat the skillet before placing the patties in.
This avoids sticking since the patties are well-seared. However, if you are cooking in sections, don’t fill the skillet, as the heat in it may decrease and not cook evenly.
Variations and Substitutions
Try Other Herbs
If you do not want to use sage or rosemary spices, you can substitute any other herb such as thyme, basil, or oregano.
Each herb is not only a delicacy but also has its own nutritious value.
Make It Spicy
For the people who cannot enjoy their breakfast without a little zing in there, crushed red pepper flakes or cayenne pepper can be added to the blend.
This makes the patties yummy and adds spice to the possible sympathies meal.
Dairy-Free Option
In order to eliminate all the milk from this recipes, do not add the coconut milk for the camp in other use almond milk instead. The patties are still going to be moist and tasty.
Cooking and Storage
Freezing Patties for Later
These patties freeze exceptionally well. Once the patties are made, place them on a baking sheet in a single layer and freeze until solid. Once frozen, place in a freezer-safe bag.
When you want to cook them, remove from the freezer and place in the refrigerator for the night to thaw, then follow normal cooking instructions.
Turkey and Sage: A Match Made in Breakfast Heaven
In terms of the fusion food, spice, and turkey are particularly well together even at breakfast.
Lean meat turkey can be paired well with sage as it has mild and earthy, slightly peppery aggressive notes that adorn meat.
Pairing such two basic ingredients is satisfying to the palate and also almost a blissful newer feeling bite, but packs nutrition in moderation.
Whether you are making breakfast for a large number of family or friends or are making these for meal prep during the great, Turkey and Sage Breakfast Patties will be a hit.
The Unique Flavor of Sage
Sage has been in great use for a very long time, particularly in savoury dishes, for excellent reasons; it serves quite an important purpose.
It is one of the most fragrant culinary herbs and its leaves are a tad bitter: it is best suited to meat like turkey to improve flavor, and its added flavor will not overpower it.
It is indeed one of the herbs with great history many people eat and drink for many centuries one of them is the sage and salmon is one of the wonders of the turkey sage sauce.
When sagging sab belongs to turkey it also makes my patties taste like home where turkeys are glamorized like the festivities.
Why Turkey is the Perfect Protein for Breakfast
People do not consider having Turkey for Breakfast very often but it is actually a great source of protein for breakfast.
In comparison to pork, which is often high in saturated fat and sodium, turkey is much leaner and offers a clean source of protein for your body.
This is very good for those who are on a portion control diet, on a muscle gain program, or wanting to eat less fat. And because turkey has a mild flavor, it makes it easier for you to play with a variety of herbs and spices in your cooking.
Why You Should Opt for Homemade Breakfast Patties
When you decide to prepare your own Turkey and Sage Breakfast Patties, you are aware of what is going into your system.
Pre-packaged sausage patties often come with many unhealthy additives, preservatives, and artificial flavors that are not only unhealthy but difficult to attain health.
Although, this is not the case when you prepare your patties. You are sure that you will be using healthy and fresh ingredients that will taste good and still be good for your health.
Control Over Ingredients
For me one of the best things about making a breakfast patty at home is that one can control all the ingredients.
Do you want to decrease the amount of sodium in the patties? It’s such a piece of cake! Are you a big fan of organic turkey? Consider it done!
By adjusting the recipe oneself and making the fat patties, one can be sure of how the sausages fit into their diets, the people intending for low sodium usage, no preservatives, or the whole organic thing.
Homemade fresh patties nearly also gives you the room to add extra seasoning herbs biasing it to your taste.
Avoiding Additives and Preservatives
The general principles of sausage preparation are learned and known well, so it is not surprising to see ready-frozen sausages in every country.
Many of these sausages usually have too many ingredients, and most of them are unrecognizable. Treatments, substances such as nitrates and includes, are used to help extend the longevity of products and improve their quality; however, they are a type of health hazard when used over a long period.
By preparing domestic turkey sausage, the common Turkey and Sage Breakfast Patties eliminate all of these unneeded components, enhancing nutrition and the whole meal.
Cost Efficiency: Make More, Spend Less
Convenience in store-bought marriage sausage patties although a good idea, most times they are expensive with what you get. It is not only healthier but also more affordable to prepare like breakfast patties at home.
For example, purchasing a pack of ground turkey and nonperishable items like dry spices allows for much better use of energy costs in preparing food.
Further, homemade patties do not spoil easily, and one can make a lot and use them at different times within the week, saving time and money as well.
My Opinion
These Turkey and Sage Breakfast Patties are low in fat compared to the pork sausage ones, and they also deliver lean protein.
They are a meat-loaf mass of ground turkey, fresh sage leaves, garlic, and chopped rosemary.
Although they are easy to make and ideal for the busy breakfast schedule because they are meal preps, they are nutritious.
Unlike sausages that are bought in stores, silicone and preservatives are not used in the making of these patties. They’re also appropriate for very low sodium diets, gluten-free, and low-carb diets.
Turkey and sage breakfast patties are the best breakfast loaves for everyone since they contain fewer calories but have higher nutritional values.
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