Today’s Steal This Meal submission comes from Mike Norris, Whole30 success story and owner of Voodoo Combatives in Lafayette, LA. Of his Whole30 program, Mike says: “I’ve followed this lifestyle for 5 weeks now and have lost 23 lbs! My CrossFit performance has improved greatly…hell, all of my performance has improved greatly. I can’t say enough about the people who put this great information out there for free – I now have a link on my site recommending you guys!”
Mike’s results rock, and we’re happy to feature his Whole30-approved breakfast recipe here, especially since people are always asking us, “What do you eat for breakfast if you don’t eat eggs?” Trying to get people to get off the idea of traditional “breakfast, lunch and dinner” is often a tough sell, and a burger and broccoli first thing in the morning just doesn’t appeal to many people. Mike’s STM submission is the perfect compromise of semi-traditional breakfast fare (sausage), plus fresh vegetables, plus a recipe that’s easy to prepare the night before and reheat for a quick and easy morning meal. (Note, butternut squash is relatively carb-dense, so keep your serving size reasonable, and feel free to add a side of steamed spinach for extra vegetable goodness.)
Steal This Meal: Roasted Butternut Squash with Local Sausage
Ingredients (serves 2):
- 1 small butternut squash
- 1 medium sweet onion
- 6-10 links of sausage (pork or chicken)
- 1/4 cup coconut milk
- 1/2 tablespoon of cinnamon
- Tony Chachere’s seasoning to taste
Directions:
- Pre-heat oven to 400 degrees.
- Cut sausage into cubes or slices. (Mike used a free range turkey sausage from a local farm that contains turkey breast and thigh meat, green onions and spices).
- Slice/dice onion.
- Split squash in half lengthwise, remove the seeds, and place upside down on roasting pan.
- Cook until soft (about 30-45 minutes).
- Brown sausage and onions in a pot.
- Scoop squash out of shell and into the pot with the sausage. Stir, adding seasoning and coconut milk.
- Serve hot, or refrigerate and re-heat the next day.
A hearty breakfast - sans eggs!
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I’m definitely trying this!!
I think I will steal this meal today!
I’m down 43 lbs now, That’s after gaining a ton of muscle! I’ve replaced almost my entire wardrobe and am going to look great tomorrow night at my wedding thanks to people like Whole9 and Robb Wolf! My local crossfit is even doing a before and after on me! Thanks guys! I look forward to seeing you in Houston in January.
Well, I made this yesterday using a turkey sausage with cranberries from Whole Foods..it was amazing!! My husband and I were fighting over the last bit of the leftovers :-)
Recipe looks great!
… but writing “Tony Chachere’s seasoning” is a bit useless to people outside the US. Also a tea spoon of it is 60% of the daily recommended sodium intake. Combined with the sausages I think you go a fair bit over, don’t you?
Morten,
You can combine sea salt and cayenne pepper to substitute. The sausage that I used when I wrote this was a turkey sausage from a local farm – ingrediens – Turkey breast and thigh, green onions, sea salt and then smoked.
Anita,
I’m going to through in some cranberries next time. Thanks for the idea!
Oh this sounds amazing! I may even try this as a PWO meal. . . .although its higher in fat than my typical PWO of sweet potatoes and egg whites or ground turkey breast – but it sounds like it would be great to throw into the mix for something different every now and then!
Congrats on your progress – and your wedding Mike! What a great success story :)
Thanks Mike. I looked up the molecular weight of chloride and sodium and calculated that for the Tony Chachere’s Cajun it’s 80% salt. So I figured I could just replace with salt and maybe a bit of anything.
Calculations in case you don’t believe me:
Sodium ~23g/mol, Chloride ~35.5g/mol
So chloride weighs about 1.5 times more than sodium.
350mg of sodium in a portion according to the label means that the salt content is the mass of the sodium plus the mass of the chloride: 1*350mg + 1.5*350mg = 875mg
Now the portion is 1.1g so the amount that is salt is 0.875g/1.1 * 100% = 80
You can always figure out how much of a spice mix is salt (i.e. how much you are being ripped off) by multiplying the sodium content with 2.5. If it’s sodium per 100g you just have to convert from mg to g to have the percentage.
@Morten: Thanks for the math! I think this would be great without ANY added salt, but I’m digging the cinnamon and cayenne combination. We’ll have to make a few versions and see what works best.
Melissa
If you like the cinnamon and cayenne combo you should try it with dark chocolate! In my former life I used to make chocolate mousse with just a hint of cinnamon and cayenne. It was a dynamite combo. I’m sure that you could combine a them with some dark chocolate and melting it over some almonds it would be great an occasional dessert ( in limited quantities folks!).
OK, so I can only find this post when I google it, and don’t see it on the main blog anymore, but I just HAD to post about my sister’s adaptation to this recipe. We obsolutely loved it when we made it for dinner and we made a bunch extra… so the next day the Carnivorous-Mad-Sick-Genious that is my sister came up with this: She grilled up some whole 30 approved burgers, threw in some of the left over squash/sausage mix in a pan with some oil, and made some eggs over-easy. She put one burger down, put a scoop of the squash/sausage mash on it, placed one egg on top of it, and then topped it with ANOTHER burger!!!!
It was a squat day for me so I was STARVED. IT. WAS. GLORIOUS!!!
Awesome recipe. Awesome adaptation. Awesome site.
Please be aware the sausages at Whole Foods all have brown sugar or some other type of sweetener in them – except the chorizo. If you want, you can call your local Whole Foods early in the morning and they will make you sausage w/o sweetener.
Cannot wait to try this! Sounds DELISH!!! I’m LOVE me some Tony Chachere’s, I sprinkle that s*** on everything (especially eggs). haha!