Breakfast Sausage Chicken Poppers (Paleo, Whole 30, AIP)

Who doesn’t love breakfast sausage? It’s the perfect way to round out any breakfast and actually make it satiating! When I stopped eating carb bombs like big bowls of sugary cereal, bagel smothered in cream cheese, and syrup covered waffles, I turned to eggs and breakfast sausage. I love a crispy, delicious breakfast sausage! However, by the time I got to wanting to enjoy breakfast sausage, it was too little too late. Most conventional sausages are made with nightshade spices, unwanted fillers, or just aren’t the best quality. That’s why I created these Breakfast Sausage Sweet Potato Chicken Poppers have all of flavor and none of the unwanted junk!

Not only are these breakfast sausage patties filled with good ingredients, but they’re egg free and perfect for making ahead. Can I get an amen? Egg free breakfasts aren’t easy, and make ahead breakfasts that are junk free are even harder! Typically, most make ahead breakfasts are super grain heavy, or just aren’t that satiating. I’m sick of make ahead bags of smoothies in my freezer! Give my something with some substance that I don’t have to prep every single morning.

These sausage patties aren’t your average breakfast. In just one little popper, you get sweet potato, spinach, apple, bacon, and flavorful herbs! So good and full of flavor, you don’t even need a maple syrup-y sauce. 

 

What You’ll Need To Make The Breakfast Sausage Poppers 

 

Ground Chicken (or Turkey)

Using a good quality ground chicken like pastured chicken is typically how I make these poppers, but turkey works just as well too! Use what you have on hand or whichever flavor you prefer. 

Shredded Sweet Potato

Shredded sweet potato is the main base of these poppers as they’re based off of my popular Sweet Potato Chicken Popper recipe. I use a grater to shred the sweet potato, however, you can also use a food processor or even buy riced sweet potato from the store! I like the shredded texture best, but both methods work. You can also sub carrots if you 

Bacon

The bacon helps add flavor and more of a breakfast feel to these sausage poppers! The bacon is optional, but I recommend it!

Spinach 

Spinach helps add some more nutrients to these guys with a flavor that isn’t overpowering, and a texture that isn’t harsh. If you want to sub another green like kale or arugula, just know that it will change the flavor and the texture. I think spinach works best! 

Apple

Apple in sausage is such an awesome flavor! If you don’t do apple for any reason, you can easily sub more sweet potato instead of apple. As for what kind of apples, granny smith and pink lady work best, but you can experiment with others. 

Coconut flour and oil  

Coconut flour and oil help bind these together, and make them crispier. If you don’t do coconut, you can sub other flours like cassava or almond flour if you tolerate it, but I think coconut flour produces the best flavor, especially if you use this brand

 

Now! Let’s sit down with a nice hot cup of coffee or a green smoothie and get to enjoying some fresh, flavorful breakfast sausage… 

 Breakfast Sausage Sweet Potato Chicken Poppers (Paleo, Whole 30, AIP)

Breakfast Sausage Sweet Potato Chicken Poppers (Paleo, Whole 30, AIP)

Ingredients

  • 1 lb ground chicken (or turkey)
  • 1 cup shredded sweet potato
  • 1/2 cup spinach, finely chopped
  • 1/2 cup apple, finely diced
  • 2-3 slices of bacon, finely diced
  • 2 tbsp coconut oil
  • 2 tbsp coconut flour
  • 1 tsp ground sage
  • 1/2 tsp sea salt
  • 1 tsp rosemary

Instructions

  1. Preheat the oven to 400 F and line a baking sheet with parchment paper
  2. Take the raw sweet potato and squeeze it with a paper towel or cheese cloth to remove any excess liquid
  3. Using a large mixing bowl, combine the chicken, sweet potato, spinach, apple and bacon and mix to thoroughly combine
  4. Add the coconut flour, coconut oil, and seasoning, and combine
  5. Begin rolling the mixture into small poppers about one inch in diameter (you'll have about 20-25 poppers) and slightly flatten each of them with the palm of your hand. Place them on the baking sheet
  6. Bake in the oven for 25-28 minutes, flipping half way through
  7. Crisp further in a pan or place under the broiler if desired for 1-2 minutes to crisp further
  8. Remove from the oven when thoroughly cooked through
  9. Allow to cool and serve immediately, or store in the fridge or freezer as a make ahead breakfast

Notes

ALL INGREDIENTS ARE RAW.

PLEASE SEE ABOVE FOR SUBSTITUTIONS WITHIN THE BLOG POST.

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How easy is that? You’re just 30 minutes or so away from having breakfast prepped for the week. I would still pair these poppers with a breakfast salad or some roasted veggies if you’re trying to round out the meal, but these poppers on their own do a ton of the heavy lifting for a complete breakfast.  

Happy back to school, and enjoy! Don’t forget to snag my free Paleo Back To School Meal Plan for more fun ideas like this one!

Breakfast Sausage Sweet Potato Chicken Poppers (Paleo, Whole 30, AIP)

#8: Crucial Steps To Healing Your Gut

In this episode Anne Marie and I are taking crucial steps to heal your gut from removing inflammatory foods, reintroducing mindfully, and more!

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Topics

  • Updates from Anne [0:56]
  • Updates for Michelle [2:20]
  • What Michelle is loving [3:55]
  • Why your gut health is important [8:50]
  • Gluten & gut health [14:25]
  • What causes “leaky gut” [15:50]
  • Why you should focus on your gut health [20:21]
  • How to know you may have a gut health problem [32:40]
  • Steps to Heal your gut [36:00]
  • Optimizing your digestion [36:40]
  • Remove [40:10]
  • Replace [45:20]
  • Reinoculate & restore [47:10]
  • Relax [48:40]
  • Reintroduce [50:10]
  • Restart [53:55]
  • Quick tips [57:30]
  • Meal of the week [60:40]

Links we mentioned in the podcast:

  • AIP resources blog post- https://grassfedsalsa.com/blog/ultimate-aip-tools-and-resources/ 
  • Ultimate list of tools & resources for healing your gut- http://unboundwellness.com/gut-healing-tools/
  • Back to school recipe #1- http://unboundwellness.com/paleo-sweet-potato-bacon-bars/
  • Free back to school meal plan- http://unboundwellness.com/back-school-meal-plan/
  • “When painkillers are good for you” blog post- http://www.phoenixhelix.com/2013/04/28/when-painkillers-are-good-for-you/
  • All in the mind podcast- http://www.abc.net.au/radionational/programs/allinthemind/
  • Optimizing your digestion- http://unboundwellness.com/improve-your-digestion-naturally/
  • AIP sloppy joe- https://grassfedsalsa.com/blog/sloppy-joes/
  • Find More from Anne Marie- Grassfedsalsa.com

 

Grain Free Blueberry Coconut Granola (Paleo & AIP)

Back in the day, granola was one of my favorite snacks. I love yogurt, and granola and fresh berries are the perfect topping. Right before I went AIP, I used to bring in greek yogurt with chocolate granola and blueberries every single day to work. It was my absolute favorite work snack! Needless to say, granola got a little difficult after I stopped eating grains and practically all nuts and seeds. What’s left? 

When I decided to make grain free granola, I didn’t know how well it would turn out or even if anyone would like it! However, after making this grain free blueberry coconut granola, I fell in love all over again! 

This grain free granola is the perfect addition to my 2017 Back To School Recipe Series (which also features a free meal plan download)! It’s great to add to breakfast, and bring along as a snack in your backpack. So easy, and so delicious!

Grain Free Blueberry Coconut Granola (Paleo & AIP)

What You’ll Need For This Grain Free Granola

 

Coconut Chips and coconut oil

This is a coconut based recipe and both coconut chips and coconut oil are necessary to make this a grain free and seed free granola. The coconut oil really helps add more healthy fat to this granola, and tons more flavor! For the coconut chips, I like this brand, but you can easily swap out whatever you have available. 

Baked Apple Chips

Baked apple chips help give this grain free granola even more crunch and add a bit more sweetness! I like the brand Bare chips, but you can use whatever you have available to you. 

Dried Blueberries

My absolute favorite ingredient in the granola! I try not to over do it on dried fruit as it is very high in sugar, but there’s a relatively small amount in this granola relative to the entire yield… a little goes a long way! You’re welcome to scale back the amount if you want less sugar. 

Almonds 

Raw almonds help add more texture and crunch to this granola. If you’re nut free, you can easily leave them out and sub more coconut or even sliced tigernuts. It’s really just an extra layer of flavor if you tolerate it. 

Maple Syrup

There’s only 1 tbsp of maple syrup for the entire batch which is much less than most recipes. The syrup helps make it stick and add more flavor, but if you’re trying to scale back on sugar, you can try adding more coconut oil instead. 

Grain Free Blueberry Coconut Granola (Paleo & AIP)

What To Pair Grain Free Granola With

There are tons of ways you can eat this grain free granola! Here are just a few ideas…

  • Use it to top a smoothie bowl
  • Add it to a yogurt bowl 
  • Add it to a grain free oatmeal bowl 
  • Eat it by itself 
  • Another special recipe to come!

Grain Free Blueberry Coconut Granola (Paleo & AIP)

Now, let’s make it!!

Grain Free Blueberry Coconut Granola (Paleo & AIP)

Ingredients

  • 1 1/2 cup coconut chips
  • 1/2 cup chopped raw almonds (sub more coconut or sliced tigernuts for AIP)
  • 1/3 cup baked apple chips
  • 1/3 cup dried blueberries
  • 3 tbsp coconut oil, melted
  • 1 tbsp maple syrup
  • 2 tsp cinnamon
  • 1/2 tsp sea salt

Instructions

  1. Preheat the oven to 350 F and line a baking sheet with parchment paper
  2. Pour all of the dry ingredients into a mixing bowl and combine
  3. Add in the coconut oil and maple syrup and stir to evenly coat
  4. Spoon the mixture out onto the baking sheet and bake for 8-10 minutes
  5. Remove from the oven and allow to cool
  6. Store in the fridge for up to a week and serve over coconut yogurt, or as a snack by itself
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I hope you love this grain free granola as much as I do!! If you make it, but sure to tag me on Instagram and let me know how you like it!

Stay tuned for more Back to School Recipe fun, and another special recipe that features this granola . 

 

Grain Free Blueberry Coconut Granola (Paleo & AIP)

Paleo Sweet Potato Bacon Breakfast Bars (Egg Free & AIP)

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Egg free and grain free breakfasts are hard! Even before I was an avid egg lover (before I realized my egg white intolerance) I was a cereal and bagel junkie. Oatmeal, cold cereal, or a crispy bagel smothered in cream cheese was where my heart was at for breakfast for years. And I’m not alone in that… cold cereal with milk is one of the most common breakfasts! We seem to be stuck in this mindset that breakfast can’t be normal food and has to fit a certain mold.

Ever since going paleo & AIP I’ve come to embrace that breakfast can be anything! However, sometimes you just really want something more traditionally breakfast-y… especially when you’re just transitioning to this lifestyle which is why I made these Paleo Sweet Potato Bacon Bars! They’re egg free, AIP, full of gut loving ingredients, and perfect for a breakfast on the go. 

I’m super excited to present these Paleo Sweet Potato Bacon Bars as the very first recipe of my 2017 Back To School Recipe Series! For the next few weeks, I’ll be sharing back to school friendly breakfasts, lunches, and snacks that are paleo, AIP, packed with real food and great for both adults and kids. Getting real food on the table with a busy schedule isn’t easy, but these recipes will be here to help make it easier!

And for a limited time I’m going to offering up a brand new free e-book… a Paleo/ AIP Back To School Meal Plan!

This little meal plan has 5 days of breakfasts, lunches, and snacks. You can sign up to download the e-book here, for free! And remember… not all of the recipes in the back to school series are featured in the e-book, so there’s even more back to school recipe fun to come over the next few weeks!

Now let’s get back into the back bars… 

The Ingredients You’ll Need For The Sweet Potato Bacon Bars 

Sweet Potato

The base for these bars! I used orange sweet potato and that’s all I’ve tested it with, but feel free to try out other varieties. I can’t guarantee it will yield the exact same result, but don’t let that stop you from trying. 

Coconut Flour

Coconut flour is important in recipes that have veggies like this because it helps absorb the moisture let off by the sweet potato. I have not tested this recipe with any other flours and can’t make any recommendations for what else may work.  

Tapioca Starch 

Tapioca helps the texture of these bars, and helps to bind it together. You can indeed sub arrowroot in the bars, but I wouldn’t sub it out altogether. 

Collagen Peptides

I don’t know about you, but I really need some protein at breakfast to keep me satiated! That’s why I added in collagen peptides to these bars for a nice little gut loving boost of protein. 

Gelatin Powder (or 1 egg if tolerated)

Yes, different than collagen! The gelatin acts as an egg replacement in the recipe, and can easily be swapped out with an egg if tolerated. I use this brand, but you can also use Great Lakes.

Bacon

The bacon is essentially a garnish here to add some more savory flavor to the bars. Is it optional? Yes! But it really enhances the flavor! 

Sweet Potato Bacon Bars

Ingredients

  • 1 cup sweet potato, baked and mashed
  • 3/4 cup coconut flour
  • 1/4 cup tapioca starch
  • 4 tbsp collagen peptides
  • 3 tbsp coconut oil + 1 tsp for greasing the pan
  • 1/4 tsp baking soda
  • 1 tsp sea salt
  • 1 tsp cinnamon
  • 3 pieces of cooked bacon, chopped cooked - Optional
  • FOR THE GELATIN EGG (sub 1 regular egg if tolerated)
  • 1 tbsp gelatin
  • 1/3 cup water

Instructions

  1. Preheat the oven to 350 F and line a baking dish (I used an 8x6" dish) with parchment paper lightly greased with 1 tsp of coconut oil
  2. Add the coconut flour, sweet potato, tapioca starch, and collagen into a mixing bowl and stir to evenly combine
  3. Next, add the coconut oil, baking soda, cinnamon, salt, and mix
  4. For the gelatin egg (sub 1 regular egg if tolerated) add the water to a small sauce pot and slowly pour over the gelatin. You don't want any clumps, so lightly mix if needed. Allow the mixture to rest and bloom over 2-3 minutes.
  5. Place the pot on the stove and turn in on low heat. Slowly melt the the gelatin (this will take just a few minutes) and remove from heat.
  6. Once removed from the stove, vigorously whisk the gelatin egg until it becomes frothy.
  7. Add the gelatin egg to the mixture immediately and mix to combine.
  8. Pour the dough (it will be fairly dry) into the pan and evenly flatten with the back of a spoon.
  9. Bake in the oven for 30 minutes
  10. Remove the bars from the oven and allow to cool for 10-15 minutes
  11. Slice evenly into squares (you should have 9 bars) and top with chopped bacon
  12. Serve immediately or store in the fridge for 2-3 days and reheat under the broiler in the oven.
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Veggies, healthy fats, and collagen? Winner! Take that sugary cereal! 

These bars are great to serve for breakfast for the whole family, or to prep a couple of days out ahead and store in the fridge. For getting in some more veggies, I recommend pairing these bars with a nice big green smoothie or a breakfast salad. 

I hope you enjoy these tasty bars! Be sure to tag me on Instagram if you try them. I love seeing your pictures! 

 

#7: Fatigue, Food Reintroduction Symptoms & Carb Tolerance

In this episode, Anne Marie and I are answering listener questions and providing recommendations on healing hashimotos, POTS, and adrenal fatigue naturally.

  • Updates from Michelle [1:45]
  • Updates for Anne [2:17]
  • What Michelle is loving [5:53]
  • Adrenal Fatigue, B12 deficiency and hashimoto’s  [8:50]
  • Failed food reintroduction symptoms [24:30]
  • How many starchy carbs you should be eating [39:03]
  • Meal of the week [52:40]

Links we mentioned in the podcast: