Sausage and potato hash
Finding a breakfast that’s hearty, satisfying, and supports women’s health doesn’t have to be complicated. This Sausage and Potato Hash hits all the right notes: it’s high in protein, free of gluten and eggs, colorful and veggie-packed, and rich in nutrients that fuel energy, gut integrity, and hormonal balance.
Whether you're avoiding eggs, want something savory to keep blood sugar steady, or just need a make-ahead option for busy mornings—this dish delivers.
Why This Hash Is a Hormone-Supportive Powerhouse
When it comes to hormone health, what you eat in the morning sets the tone for the entire day. Starting with protein, healthy fats, and fiber—like what you’ll find in this sausage hash—helps balance blood sugar, reduce cortisol spikes, and keep you full and focused.
Here's why this meal stands out:
High-Quality Protein: The gluten-free sausages provide complete protein to support muscle maintenance, neurotransmitter production, and hormone synthesis.
Fiber-Rich Vegetables: Brussels sprouts, peppers, and mixed veggies (like peas and green beans) offer prebiotic fiber that feeds beneficial gut bacteria—key players in estrogen metabolism and immune function.
Healthy Carbs: Baby potatoes provide slow-digesting carbs and resistant starch, which help stabilize blood sugar and feed the microbiome.
Anti-Inflammatory Color: This recipe is essentially a rainbow on your plate—a simple way to ensure you're getting a variety of polyphenols, antioxidants, and minerals that reduce inflammation and oxidative stress.
Perfect for Egg-Free & Gluten-Free Mornings
So many high-protein breakfast recipes rely on eggs—but for those who are sensitive or simply need a break, this dish is the perfect swap.
With balanced macros and colorful ingredients, it fits beautifully into anti-inflammatory, hormone-friendly, and gut-healing meal plans.
Pro tip: Pair it with a spoonful of sauerkraut to add healthy fermented foods for extra hormone and gut support.
This Sausage and Potato Hash is more than just a tasty breakfast—it’s a functional meal designed with your energy, digestion, and hormones in mind. It’s proof that food can be both practical and powerful, healing and hearty. Whether you enjoy it post-workout, as a weekend brunch, or prep it for your weekday mornings, it’s a recipe worth repeating.
RECIPE
Ingredients:
4 gluten-free, dairy-free sausages (approx. 1 lb), sliced or chopped
1 lb baby potatoes, boiled and quartered
1 cup Brussels sprouts, chopped
1 cup mixed vegetables (corn, carrots, green beans, peas)
¼ red onion, chopped
½ red bell pepper, chopped
Spices:
½ tsp pink Himalayan salt
½ tsp ground black pepper
1 tsp gluten-free veggie seasoning mix (like lemon pepper)
2 tbsp olive oil (divided)
Instructions:
Prep the Ingredients:
Boil the baby potatoes in advance or use leftovers. Quarter them once cooled.
Slice or chop the sausages to your preferred size.
Chop all vegetables and have them ready.
Cook the Vegetables: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add Brussels sprouts, mixed vegetables, red onion, red bell pepper, and seasonings. Sauté for 6–8 minutes, stirring occasionally, until golden and slightly crispy.
Cook the Sausages: In a separate pan, heat the remaining 1 tablespoon of oil. Add the sausages and cook until browned and crispy on the edges (about 7–10 minutes).
Combine & Finish: Mix the cooked vegetables and sausage together in one pan. Stir to combine and heat through for 2–3 more minutes.
Taste & Serve: Adjust salt and pepper as needed. Sprinkle with some chopped fresh parsley. Serve hot as a complete meal—perfect for breakfast, lunch, or dinner.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana