Ezekiel Muffin with Peanut Butter, Jam, and Turkey Sausage
A quick and satisfying breakfast featuring toasted Ezekiel English muffin with natural peanut butter, low-sugar strawberry jam, a savoury turkey sausage patty, fresh blueberries, and hot coffee.
Prep
3 min
Cook
6 min
Total
9 min
Makes
1 serving
Created together. Shared with you.
Made by Brooke + Lila
Brooke created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
6 min
Total
9 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Split the ezekiel english muffin in half…
- 01
Split the ezekiel english muffin in half…
Split the ezekiel english muffin in half and toast both pieces in a toaster or oven at 350°F (175°C) for 3 to 4 minutes until golden and crisp.
Look for: golden and crisp
Tap card to mark done - 02
Heat a skillet over medium heat for…
Heat a skillet over medium heat for 1 minute, add the turkey sausage patty, and cook for 3 to 4 minutes per side until heated through and browned.
Look for: heated through and browned
Tap card to mark done - 03
Spread the natural peanut butter evenly over…
Spread the natural peanut butter evenly over one half of the toasted ezekiel english muffin.
Tap card to mark done - 04
Spread the good good strawberry jam over…
Spread the good good strawberry jam over the other toasted half.
Tap card to mark done - 05
Plate the toasted English muffin halves alongside…
Plate the toasted English muffin halves alongside the warm turkey sausage patty and fresh blueberries, and serve with a hot cup of coffee.
Ready when: everything is assembled and ready to enjoy
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