Good food doesn't have to be complicated. Sometimes the best recipes are the ones we return to again and again.
One of the things I emphasize with patients is that eating well doesn't require elaborate recipes, expensive ingredients, or hours in the kitchen.
In fact, some of the most nourishing meals are quite simple.
A combination of protein, vegetables, healthy fats, and fiber-rich carbohydrates can provide the nutrients our bodies need while keeping us satisfied.
And when those meals taste good and are easy to prepare, we're more likely to make them part of our regular routine.
Today, I'm sharing four recipes from our own kitchen. These are practical, flavorful dishes that Chris and I enjoy, and I hope you'll find a few new favorites among them.
Why I Like These Recipes
There are a few things I look for when choosing meals.
Protein: Adequate protein helps maintain muscle mass, supports tissue repair, and contributes to satiety. This becomes particularly important as we age, especially for women navigating perimenopause and menopause.
Vegetables and fiber: Vegetables provide vitamins, minerals, phytonutrients, and fiber. Fiber supports digestive health and can help with cholesterol and blood sugar management.
Variety: Eating different plant foods provides a broader range of nutrients. It also keeps meals interesting.
Practicality: A nutritious meal isn't particularly helpful if it's too complicated to make regularly. I appreciate recipes that can be prepared ahead of time, used for leftovers, or adapted to whatever vegetables happen to be in the refrigerator.
With those ideas in mind, here are four recipes from Dr. O's kitchen.
Recipe 1: Dr. O's Homemade Breakfast Sausage
Have you ever looked at the nutrition label on a package of breakfast sausage?
Some commercial varieties contain quite a bit of fat, even those made with turkey or chicken.
Making your own sausage allows you to choose the ingredients and seasonings while controlling the amount and type of meat you use.
Another consideration is processed meat. Research has linked regular consumption of processed meats, including many cured and smoked sausages, with an increased risk of colorectal cancer.
Fresh homemade sausage isn't the same as cured or smoked sausage, although it's still worth being mindful of overall red meat intake.
My recipe combines very lean ground turkey with pork for flavor and moisture.
Makes 8 servings
Ingredients
1 pound 98-99% lean ground turkey
1 pound ground pork
Choose one of the following seasoning mixes.
Spice Mix #1: Classic Herbed Sausage
2 teaspoons sage
1 teaspoon salt
½ teaspoon black pepper
½ teaspoon garlic powder
1 teaspoon thyme
⅛–¼ teaspoon crushed red pepper flakes (optional)
⅛ teaspoon ground cloves
Spice Mix #2: Savory Sausage With Optional Maple Syrup
1 teaspoon salt
2 teaspoons sage
½ teaspoon onion powder
½ teaspoon black pepper
⅛–½ teaspoon crushed red pepper flakes (optional)
½ teaspoon marjoram
½ teaspoon coriander
⅛ teaspoon ground cloves
2 tablespoons maple syrup (optional)
Instructions
Combine your chosen spices in a small bowl or ramekin.
Place the ground turkey and pork in a large mixing bowl.
Add the spice mixture and maple syrup, if using.
Mix until evenly combined.
Form into eight approximately 4-ounce patties. They will look similar to hamburgers.
Bake at 400°F for approximately 18 minutes, or until the internal temperature reaches 165°F.
Another option: Brown the sausage in a skillet and crumble it into a breakfast hash with grated sweet potatoes or regular potatoes, kale, bell peppers, mushrooms, and onions.
This is an easy way to incorporate vegetables into breakfast.
Dr. O's tip: Make a batch ahead of time and freeze individual cooked patties for busy mornings. The fat content will depend on how lean the pork is.
Recipe 2: Chris's Mexican Coleslaw
This is one of Chris's recipes, and I love how much flavor comes from a handful of fresh ingredients.
Cabbage is a cruciferous vegetable, in the same family as broccoli, cauliflower, Brussels sprouts, and kale.
It's a good source of vitamin C and provides fiber and a variety of plant compounds, including glucosinolates.
The lime juice, cilantro, and cumin give this coleslaw a fresh, bright flavor without needing a creamy dressing.
Dressing Ingredients
2–4 tablespoons fresh lime juice (approximately 1–2 limes)
2 tablespoons olive or avocado oil
1 teaspoon honey
½ teaspoon ground cumin
½ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon chili powder (optional)
Vegetable Ingredients
4 cups green or red cabbage, shredded (or a combination)
½ red onion, thinly sliced
½ cup fresh cilantro
Instructions
Combine the lime juice, olive oil, honey, cumin, salt, pepper, and optional chili powder in a small jar.
Shake or stir until well combined.
Place the cabbage, red onion, and cilantro in a large bowl.
Pour the dressing over the vegetables and toss.
Allow to sit at room temperature for approximately 15 minutes.
Toss once more before serving.
Dr. O's tip: Try this with fish tacos, grilled chicken, chili or a bowl of beans and rice.
It's also a simple way to add another serving of vegetables to your day.
Recipe 3: Turkey Sausage, Potato, Brussels Sprout & Apple Hash
This is a wonderful combination of savory and slightly sweet flavors.
The Brussels sprouts provide fiber and phytonutrients, the potatoes contribute carbohydrates for energy, and the apples add natural sweetness.
The turkey and sausage provide protein, making this a satisfying meal that works for breakfast, lunch, or dinner.
And perhaps my favorite part? This recipe freezes well.
Serves 8
Ingredients
2 tablespoons avocado or olive oil
16 ounces Brussels sprouts, trimmed and halved or quartered
4 cups potatoes, diced (leave the peel on if possible)
1 pound 93–99% lean ground turkey
1 pound bulk turkey or pork sausage
2 red onions, chopped
1 tablespoon sage
1 teaspoon black pepper
½ teaspoon salt
2 cups apples, cored and chopped
8 eggs, fried (optional)
Instructions
Preheat oven to 425°F.
Toss the Brussels sprouts with some of the oil and salt. Spread on a baking sheet and roast for approximately 20–30 minutes.
Toss the potatoes with the remaining oil and salt. Spread on a separate baking sheet and roast for approximately 30 minutes, or until tender.
Transfer the roasted vegetables to a large bowl.
In a skillet, sauté the ground turkey, sausage, onions, and apples until the meat is thoroughly cooked. Add the sage, pepper, and remaining salt. Because the mixture contains ground turkey, cook to an internal temperature of 165°F.
Add the meat mixture to the roasted Brussels sprouts and potatoes.
Toss everything together.
Serve with a fried egg, if desired.
Dr. O's tip: Divide into individual portions and freeze for future meals.
This is particularly helpful when you want something nourishing but don't have the time or energy to cook.
Recipe 4: Green Chicken Chili
When the weather turns cooler, a pot of chili is one of my favorite meals to prepare.
This green chicken chili uses tomatillos, poblano peppers, cilantro, and warm spices for flavor.
White beans provide fiber and plant protein, while chicken contributes additional protein.
Hominy, made from corn, adds texture and makes the chili especially satisfying.
Serves 8
Ingredients
2 pounds boneless, skinless chicken thighs
1½ teaspoons salt, divided
¼ teaspoon black pepper, plus more to taste
2 tablespoons olive or avocado oil
1–2 onions, diced
1–2 tablespoons minced garlic
2 poblano peppers, seeded and diced
2 habanero or jalapeño peppers, seeded and minced
1 bunch fresh cilantro, chopped
2 teaspoons cumin
1 teaspoon coriander
1 teaspoon ancho chile powder
1 pound tomatillos, husked and rinsed
1 cup chicken broth
1–2 cans (15 ounces each) white beans, undrained
1 large can hominy
2 cups water
Optional Toppings
Diced avocado
Sour cream
Lime wedges
Instructions
Preheat the broiler.
Season the chicken with 1 teaspoon salt and ¼ teaspoon black pepper.
Heat the oil in a large pot over medium-high heat.
Working in batches, brown the chicken for approximately 3–4 minutes per side. Remove to a plate.
Add the onions, garlic, poblano peppers, habanero or jalapeño peppers, and cilantro to the pot.
Cook, stirring, until softened, approximately 6 minutes.
Add the cumin, coriander, ancho chile powder, and remaining ½ teaspoon salt. Cook for another minute.
Toss the tomatillos with a little oil and place on a rimmed baking sheet. Broil until charred, approximately 6–8 minutes.
Transfer the tomatillos to a blender and purée until smooth.
Add the water, chicken broth, browned chicken, and tomatillo purée to the pot.
Bring to a simmer and cook for approximately 20 minutes, or until the chicken is tender and fully cooked to 165°F.
Remove the chicken, shred it, and return it to the pot along with the white beans and drained hominy.
Simmer for another 30–40 minutes, until the chili has thickened.
Adjust salt and pepper to taste.
Serve with avocado, sour cream, and lime wedges, if desired.
Dr. O's tip: If you prefer a milder chili, start with one jalapeño rather than habanero peppers. You can always add more heat later.
A Little Meal Preparation Goes a Long Way
One of the simplest ways to make healthy eating easier is to prepare more than one meal at a time.
You don't need to spend an entire Sunday cooking.
Sometimes it's enough to make a double batch of breakfast sausage, roast a few extra vegetables, or prepare a pot of chili that can be enjoyed over several days.
A few suggestions:
Cook once and plan for leftovers.
Freeze individual portions for busy days.
Keep a variety of vegetables available, including frozen options.
Build meals around protein and plants rather than focusing on individual nutrients.
Choose recipes you genuinely enjoy.
There's no need to make every meal perfect.
Food Should Be Nourishing AND Enjoyable
I believe nutrition is an important foundation of health, but I also believe food should be enjoyable.
Meals provide more than nutrients. They offer comfort, tradition, creativity, and opportunities to connect with others.
These recipes aren't complicated, and that's part of their appeal.
They're simply foods we enjoy making and eating in our own home.
I hope you'll try one or two, adapt them to your preferences, and perhaps make them part of your own regular rotation.
Want to keep these recipes handy?
We've put all four recipes together in a printable From Dr. O's Kitchen collection that you can save or keep in your recipe binder.
Happy cooking!
Dr. Rachel Oppitz, ND
Itasca Naturopathic Clinic
