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Immune-Boosting Breakfast Bowl

Weekday breakfast is known for its quick grab and go mentality.  Pop something into a toaster, nuke food in the microwave, perhaps cold fare that requires no cooking.  It is rarely about sitting down and enjoying a stick-to-your ribs meal.  Yes, it may be challenging to think of preparing breakfast when so many competing obligations are happening in the morning, but breakfast doesn’t have to be difficult or time consuming. 

This recipe is easy peasy.  Homemade sausage takes only a few minutes to make.  It is then sautéed with an assortment of veggies (nutrient central) to start the day on the right foot.  It is filling, comforting, and of course delicious.  More importantly, in under 20 minutes a vibrant, hearty bowl of goodness is ready to be eaten.  I mean c’mon who can argue with that?


¼ lb. ground beef: good source of zinc and B vitamins, vital for proper immune health;

2-3 cloves garlic, finely chopped: contains allicin, a compound that may be antimicrobial and antifungal;

¼-½ teaspoon chile flakes: contains capsaicin which aids in reducing inflammation;

2-3 tbsp coconut oil: rich in caprylic acid which has been found to be antiviral, antimicrobial and antifungal;

½ cup spinach leaves: high in vitamin A for immune health;

½ cup baby kale: rich in vitamins A, C, and K;

½ cup red bell pepper, sliced: a vitamin C powerhouse;

4-5 mushrooms, sliced: contains vitamin D and anti-inflammatory properties;

3-4 tbsp green salsa (optional): filled with capsaicin and vitamin C;

½ avocado, sliced: very high in potassium and monounsaturated fat;

Natural Salt: rich in various minerals;

Black Pepper: contains piperine which has antioxidants;


For sausage: Heat 1 tbsp of coconut oil in pan on medium heat until shimmering.  Add garlic and sauté until fragrant, about one minute.  Add ground beef, making sure to break up into bite-sized chunks.  Season with salt, pepper, and chile flakes.  Cook until beef is no longer pink.  Using a slotted spoon, scoop sausage onto a plate and reserve.

To prepare: Using the same pan on medium heat, add ½-1 tbsp of oil to the sausage drippings.  Add mushrooms and sauté until color begins to develop, 3-4 minutes. 

Next, add bell peppers and continue to cook until mushrooms and red bell peppers have softened but still have a bite. 

Toss in spinach and kale and cook until greens are wilted. 

Add sausage back to pan to heat through. 

Taste and season with salt and pepper as needed.

To serve: Scoop sausage and veggie mixture into bowl.  Drizzle with green salsa. Top with avocado.

– Progress, Not Perfection –

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