COCONUT LEMON GREENS AND SAUSAGE


This savory breakfast of creamy coconut lemon greens and breakfast sausage is satisfying and quick to make. The hearty greens can store well for an entire week in the refrigerator. Tart lemon juice adds a refreshing zing to the dish.

Allergens and substitutions: To avoid dairy replace the butter with olive oil.

 

HEALING BENEFITS

Collard greens are in the same family as cabbage and broccoli. This dark leafy green has impressive amounts of dietary fiber to support proper digestion and is high in vitamins A, B6 and C. Popular in southern cooking in the US and Brazilian cuisine, the collard green even has history of being grown in ancient Greek cultures. Studies have shown the collard green to be effective at lowering cholesterol and reducing some cancerous cells from growing.

 

Chicken has high levels of vitamin B along with being a high source of protein, the building block of muscles. Only buy chicken (and all other poultry) that is raised without antibiotics to get truly healthy meat. Read the ingredients on the sausages. Food manufacturers can hide some horrible ingredients in tube meat. If you cannot pronounce it or recognize the ingredient, it’s best to not eat it. Honorable mention goes to Applegate Organics meats for producing real food available widely in the US. It’s not cheap, but real food raised properly seldom is.

 

Coconut milk is made from the inner “meat” of the tropical coconut. It is actually a fruit, not a nut like the name implies. The “conventional nutrition” wisdom that claims that coconut milk is unhealthy because it has fat is false. In fact, the coconut has healing properties because of its healthy fat content. Coconut milk and coconut oil are both high in medium-chain triglycerides (MCTs) which can lower the risk of heart disease. Studies show that Alzheimer’s patients benefit from the MCT fats. And Alzheimer’s has a strong link to diabetes with some doctors even calling it “Type 3” diabetes.

 

PUTTING IT ALTOGETHER

The complete recipe can be found below. The greens can be made on a Sunday night and then stored in the refrigerator for later use. You do not want to cook this greens recipe when you are in a hurry in the morning. Since breakfast sausages are smaller than bratwurst they do not need to be poached. A quick pan sear is all they need. I like to cook two sausage links, remove them from the pan, then reheat the greens in the fat from the sausages. All hail the one-pan dish!

It’s good practice to pull out all the pots and pans you need before cooking. Likewise, pulling out the ingredients you need to measure or chop beforehand will simplify your cooking. The French call this practice mise en place which translates to “putting in place”. It is practiced in restaurants and taught to chefs in culinary school.

The collard green is easy to master with some guidance. A paring knife can be used to cut the center rib out of the leaf. Discard that rib since it is only edible if you are a goat. Then cut the edible parts of the leaf in ~1″ strips. (It’s the same process for the swiss chard.) Toss these in a salad spinner with some cold water to rinse off any unwanted dirt or bugs. Kale can be used in place of the collards or chard. You really cannot go wrong, so long as you stick to the hearty greens (read: avoid spinach).

Bring a large skillet up to medium heat on your stove. Add 1 tbsp of ghee or butter or coconut oil and allow to melt (~30 sec). Add the onion (or shallot), mixing frequently until it has browned (~5 min). Working in several batches add some of the collard greens to the pan. Exercise caution since the water on the greens can steam up quickly from the oil in the pan. Place a lid on the pan and allow the greens reduce in size. Then add the coconut milk with the salt and pepper along with more greens. Keeping adding greens and covering them with a lid until they have cooked down (~10 min). Once the greens are soft enough turn off the heat and move the pan off the hot burner. Add in the lemon juice and give the greens a good stir. They are ready to be eaten or stored for later.

 

COCONUT LEMON GREENS AND SAUSAGE
 
Prep time
Cook time
Total time
 
This savory breakfast of creamy coconut lemon greens and breakfast sausage is satisfying and quick to make. The hearty greens can store well for an entire week in the refrigerator. Tart lemon juice adds a refreshing zing to the dish.
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 22 oz
Ingredients
  • Collard Greens, cut into strips, 1X bunch (Sub: Rainbow Chard)
  • Butter or Ghee, 3 tbsp
  • Lemon, juice of, 1X
  • Coconut Milk, from a can, ½
  • Breakfast Sausage, 8X links
  • Onion, yellow or sweet, sliced, ½X
  • Sea Salt, ¼ tsp
  • Black Pepper, ½ tsp
Instructions
  1. GREENS: A paring knife can be used to cut the center rib out of the leaf. Discard that rib. Then cut the edible parts of the leaf in ~1″ strips. Toss these in a salad spinner with some cold water to rinse off any unwanted dirt or bugs.
  2. Bring a large skillet up to medium heat on your stove. Add 1 tbsp of ghee or butter or coconut oil and allow to melt (~30 sec).
  3. Add the onion (or shallot), mixing frequently until it has browned (~5 min).
  4. Working in several batches add some of the collard greens to the pan. Exercise caution since the water on the greens can steam up quickly from the oil in the pan. Place a lid on the pan and allow the greens reduce in size.
  5. Then add the coconut milk with the salt and pepper along with more greens. Keeping adding greens and covering them with a lid until they have cooked down (~10 min).
  6. Microwave your lemon for ~30 sec to get the most juice out of it.
  7. Once the greens are soft enough turn off the heat and move the pan off the hot burner. Add in the lemon juice and give the greens a good stir. They are ready to be eaten or stored for later.
  8. Measure out the greens on a kitchen scale. The 1,500 calorie plan gets 5.5 oz and the 2,000 calorie plan gets 7.3 oz.
  9. ++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
  10. SAUSAGES: Bring a small skillet up to medium heat. Add the remaining 1 tsp of ghee or butter and allow to melt (~30 sec).
  11. Add the two or three sausages to the pan depending on which meal plan you are following. The 1,500 calorie plan gets two, the 2,000 calorie plan gets three.

 

 

SHARING IS CARING

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Photo by Flickr users Jay Davis and Fotolia and John Revo Puno.

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