I hear people all the time say they are going to skip breakfast, and even lunch, to “save their appetite” for a big meal or party later in the day. In my opinion, that’s a big mistake.

Restricting all day leads to binge eating all night, and no good comes from that.

You want to eat a balanced breakfast composed of quality protein, high-fiber carbohydrates and healthy fat from real, whole food to keep your blood sugar stabilized to stave off cravings and help you feel full and satisfied and not deprived.

So skip feeling “hangry” and get nourished… you’ll feel empowered to make healthier choices at that big holiday meal if you’re not starving from the get go.

Try my savory sage chicken sausage and sweet tart hash—it’s just the right balanced bite to do the trick. Quality protein from the organic free-range chicken, high-fiber carbs from the sweet potato and organic apples, and healthy fat from the organic, unrefined virgin coconut oil.

Helpful healthy habit: Prepare in advance. Get in the habit of batch cooking. Make this recipe on a Sunday, when you have some free time; that sets you up for an easy-to-assemble, balanced breakfast during the hectic week.

Tip: *Remember to always choose the highest quality ingredients, organic whenever possible.

Savory Sage Chicken Sausage

Servings: six patties

Ingredients:

• 1 lb. ground organic free-range chicken (or turkey)

• 2 tsp fresh, organic sage, chopped

• 1 tsp fresh, organic rosemary, stemmed and chopped

• 1 tsp fresh, organic thyme, stemmed and chopped

• 1/2 tsp organic garlic powder

• 1/2 tsp organic cinnamon

• 1 tsp sea salt

• 1/2 tsp organic black pepper

• Organic, unrefined, virgin coconut oil for cooking (you could use organic olive oil)

Directions:

• Gently fold all ingredients (chicken and herbs/spices) together, don’t over mix (it will result in tougher meat), and refrigerate for at least 30 minutes.

• Form into little patties, imprint the center with your thumb so they will cook evenly (I usually make six from 1 lb. of chopped meat). Variation: You could simply sauté the mixture crumbled in the skillet.

• Heat the organic, unrefined, virgin coconut oil in a heavy skillet over medium flame and cook until golden brown on both sides.

Cooking Time: about 3-4 minutes per side.

Sweet Tart Hash

Servings: Makes 4 to 6 servings

Ingredients:

• 2 organic green apples

• 2 large sweet potatoes

• Organic, unrefined, virgin coconut oil (alternative: you could use organic olive oil)

• Sea salt and pepper to taste

Directions:

• Preheat oven to 400.

• Cut organic apples (I leave the skin on) and peeled sweet potatoes into same-size small cubes.

• Gently melt 1/4 cup organic, unrefined, virgin coconut oil, pour over the organic apples and sweet potato cubes, toss, and season with sea salt and pepper.

• Spread evenly on a parchment paper-lined baking tray (don’t overcrowd them).

Cooking Time: Roast for 30-40 minutes until edges are browned.

*Hint: Remember: Apples are on the dirty dozen list… choose organic!

Bon appétit!

Rachel Miller is a Certified Holistic Health, and a Wellness and Nutrition Coach at THE GYM of Englewood.

By Rachel Miller