Sugar Free Sausage Recipe

Sugar Free Sausage Recipe

It’s really difficult to find sausage that has no added sweeteners. The solution? Make your own! I purchased 2# of ground pork from the Parker Family Farm at the last Farmer’s Market. It was so simple to make this recipe!

Sugar Free Pork Sausage Recipe

Makes 16 2 oz sausage patties

Ingredients:

  • 2# Ground Pork
  • 1 1/2 teaspoons ground sage
  • 1/2 teaspoon red pepper flakes
  • dash of cayenne
  • 1/2 teaspoon ground pepper
  • Optional: Add a teaspoon of thyme or marjoram; I added a teaspoon of a spice mix I keep on had that has equal parts of turmeric, cumin and coriander.

Mix the spices in with the ground meat—this is where it comes in very handy to use surgical gloves when you are cooking! After mixing the spices thoroughly into the meat, I used a 1/4 cup measure and the kitchen scales to divide the mix into individual 2 oz sausage patties. I wrapped each patty in plastic wrap and then put half of them into a quart sized freezer bag and froze them for later. The remaining 8 patties I kept out to use!

You can vary the spices you use to taste. You can make them more “Italian” or you can make them “Indian” spiced.

For a complete meal pair these sausage patties with my Apple Scramble Recipe.

I hope you’ll enjoy these!

 

 

Kay Rice, M.Ed. Wellness & Lifestyle Coach, Vedic Educator, Consultant, Author & Free Spirited Adventurer
My 2 Week Results: This is Working!

My 2 Week Results: This is Working!

Coffee with Kay

Day 15 & Two Week Check In: I’m beginning my third week on the 90 Day Challenge and I’m so happy to report I’m having good results—down 6 pounds, my rings are getting loose Considering my knee injury which prevented me from doing much exercise at all the first week, very limited exercise last week, and I’m still being very careful with it. In addition, going to Yogaville was a challenge. I was almost 100 percent compliant in avoiding grains, legumes, sweeteners, etc. … but not entirely. Anytime I travel, I consider it a “win” if I am just able to maintain. So far, I’m feeling better. My rings are fitting looser, and the scales are affirming that I’m down 6 pounds already. I’m happy and I’m feeling really good about taking care of myself and the way I’m eating now. Self care takes only a little bit more effort and the benefits are so worth it!

Since I wasn’t home most of the weekend, I didn’t have a prep day and my pantry and refrigerator are pretty bare of pre-prepared meals that I can just reach in and grab in a hurry. Today I’ll do some meal prep and take care of that.

Breakfast

I know my breakfast looks a little bland here, but it was filling, and I’m back to having my micro-nutrients at each meal. I had some boiled eggs still in the refrigerator and decided it was time to use some of them. Right now I’m wishing I’d gotten more cantaloupe because my only readily available carbohydrate, unless I wanted to cook something, was an apple and some raisins. That worked!

Where are the Macro Nutrients in this meal? Protein: Egg Whites; Fat: 2 Egg Yolks; Carbohydrate: Apple & Raisins

Meal Prep

Okay, for you who say you don’t like cooking—this isn’t really cooking. It’s way too easy. I purchased a whole chicken at Saturday’s Farmer’s Market, and I popped it in the oven after coating it with Ghee, salt & pepper. I covered a cooking sheet with aluminum foil and spread sweet potatoes on it and put it in the oven along with the chicken. Meanwhile I went and took a shower, unpacked and got ready to head to the library. 70 minutes later, everything was done. All I had to do was take the chicken and potatoes out of the oven and let them cool. After the chicken cooled I removed the meat to use in several recipes, then dumped the carcass and drippings into a crockpot, adding every vegetable I could find in my kitchen: the rest of last weeks celery, some onion, garlic, okra that I’d brought back from Yogaville, diced potato, tomatoes and various spices to taste.

Lunch

Lunch was easy—I grabbed one of the leg quarters from the chicken I’d roasted, some of the whipped sweet potatoes I’d cooked and added some broccoli.

Where are the macro nutrients in this meal? Protein: Chicken; Fat: There is fat in the dark meat of the chicken as well as the skin, which I left on; Carbohydrate: Sweet Potato & Broccoli

 

 

 

Dinner

Dinner was field greens topped with one of those heirloom tomatoes I brought home from Yogaville, a crumbled buffalo burger, avocado and bacon bits (from the bacon I purchased from Barefoot Provisions – Sugar Free!).

Where are the macro nutrients in this meal? Protein: Buffalo Burger; Fat: The Buffalo Burger had lots of fat, also I made sure I drained and patted it with a paper towel, and the avocado has healthy fat, too—and the bacon (this meal was a little “fat” heavy; Carbohydrate: A big ol’ heirloom tomato & field greens.

So starts the beginning of Week #3—already! I do know that my progress may stall if I don’t start getting more consistent exercise, so that should be my goal for this week.

 

 

Kay Rice, M.Ed. Wellness & Lifestyle Coach, Vedic Educator, Consultant, Author & Free Spirited Adventurer

 

Field Trip to Yogaville

Field Trip to Yogaville

Coffee With Kay

Day 13: I’m all set to go to Yogaville today. I have time to go to the farmer’s market before I leave to pick up some items, then I’ll be off by Noon. It’s only a three hour drive, so I’ll have plenty of time to get there before check in at 4:00. I’m a little apprehensive about what I will do about staying on my 90 Day Program, so I’m glad it turned out that I’m only staying over night this time.

Breakfast:

I’ve done a good job this week of using what I have in my kitchen and not letting anything go to waste. I decided to have my last serving of the Veggie Frittata, smothered in Hatch Valley Green Chili Sauce for breakfast. I really wasn’t very hungry this morning, so I actually didn’t finish the last few bites. I’m not feeling bad in any way, but my system does seem to be getting rid of “stuff”, which I’m sure is a good thing.

Okay, the Macro-Nutrients. Do you remember where they are in this meal? Protein: 4 Egg Whites per serving; Fats: Egg Yolk; Carbohydrate: Potatoes, veggies, salsa. Yum!!!

 

Lunch:

I made certain I had time before lunch before I hit the road to Yogaville. I used the last of my mason jar chicken salads, adding a fist full of grapes and some walnuts to make it complete. I know some salad greens would have been nice, but I just wanted the basics this time so I could get on the road!

Macro-Nutrients? Protein: Chicken; Fats: Primal Kitchen’s Avocado Mayonnaise & Walnuts; Carbohydrate: Grapes

Dinner:

I arrived at Yogaville in plenty of time to check in and get situated in time for a 4:00 Yoga Nidra (Deep Guided Relaxation). Dinner was shortly after, and I was very pleased to find out that I would not starve! 😉 Everything was very clearly labeled, including the salad dressings. I couldn’t eat the vegan “main course” but there was a salad buffet with every sort of imaginable vegetable and garnish! I made myself a heaping plate and found a salad dressing made with the right oils and no sweeteners. Everything was beautiful, especially the Yogaville Farm heirloom tomatoes!

Where are the Macro Nutrients in this meal? Protein … Hmmmm … no significant source of protein in this meal; Fat: Salad dressing; Carbohydrates: All those delicious vegetables!

After dinner they had Satsung, which included some Kirtan singing & chanting, some talking, and a play about Hanuman done by a children’s yoga group camp that comes to Yogaville every year.

I Cheated:

Not too surprisingly, I was hungry again before my day ended. So for my fourth meal, I ate an RxBar that I’d discretely packed in my suitcase.  I made sure no one saw me eat it and I didn’t even leave the wrapper in their trash, but packed it away to take home with me.

 

 

Kay Rice, M.Ed. Wellness & Lifestyle Coach, Vedic Educator, Consultant, Author & Free Spirited Adventurer
My Day At Yogaville

My Day At Yogaville

Coffee With Kay

Day 14 of my 90 Day Challenge—at Yogaville, where they serve no eggs & no meat. Last night was pretty easy, but breakfast this morning had few options but fruit. So there I had it, a huge bowl of fruit. The Mandala Cafe didn’t open until 9:00 so I’d been awake for meditation, yoga and had eaten breakfast before I had my coffee. I took my own mug in already loaded with the creamer I’d brought with me. It’s only been two weeks and I’m not missing my honey and half and half at all anymore. These coconut creamers I’ve found are just fine. I like the Nutpods for home, but the powdered creamers I brought with me are great for travel! Even though food was a little bit challenging, I am so glad that I’m here. I’ve had a wonderful time!

Breakfast:

Yep, breakfast was a big bowl of fruit. There was a big table with cutting boards so we could cut up our own fruit. Apple, banana and grapefruit were offered, and I had some of each. Then I topped my fruit bowl with raisins, cinnamon and orange juice. Aside from the fruit, only breads, cereals and sweeteners were available. None of those for me today, thank you. I thought to myself, “Whoa, this is a LOT of Carbs!” Basically, no protein & no fats at this meal.

So where are the Macro Nutrients in this meal? Protein: No significant source of protein; Fats: No significant source of fat; Carbohydrate: Everything in that bowl!

The Lotus Temple

Before lunch I took a hike to the Yogaville Lotus Temple. It is a sight to behold, indeed. Everything on the property is well cared for and maintained. I didn’t spot a weed or a dusty spot anywhere. The temple was no different. Everything about it was masterfully done. I’d always thought that the name, Yogaville, is a little corny and I certainly had no idea that that cotton candy colored dome was such a masterfully designed piece of architecture meant to honor all paths to the truth. “One Truth, Many Paths.”  Bells ring for the daily meditations, and it is asked that once the bells have stopped that no one enter to disturb those meditating inside the temple.  I barely arrived at the temple in time to take my seat for meditation.

 

Lunch

Okay, I totally manifested my way back to lunch! I was about to miss lunch after meditation and exploring the Lotus Temple. After hiking through the woods, and only fruit for breakfast I was hungry and definitely didn’t want to miss lunch! The only way I was going to make it was going to be to hitch a ride. I had chosen to hike to the temple, not knowing how long it would take me. There is an option to drive. When I headed back to the Sivinanda Center I knew that if I hiked the whole way back, lunch would be over by the time I arrived. Once I had the thought that I needed a ride, the second car that passed me slowed and asked me if I would prefer to walk, or would I like a ride back.  Again, the Macro Nutrients were off … Protein: No significant source of protein; Fats: Salad Dressing; Carbohydrate: Lots and lots of vegetables!

My trip home took me past dinner and I didn’t have a plan or any back ups … when I got home I was over-hungry & had a little bit of this and a little bit of that, which really wasn’t a very good idea. Right before bed I had one of my favorite treats, a mint-chocolate RxBar. So we’ll see in the morning my results for week 2, and if my trip to Yogaville interfered with my results. Actually, I usually tell clients that when they are traveling or having other “life” challenges that their goal is to maintain through that period.

 

Kay Rice, M.Ed. Wellness & Lifestyle Coach, Vedic Educator, Consultant, Author & Free Spirited Adventurer

 

 

I Thought I Could Pull It Off Until

I Thought I Could Pull It Off Until

Coffee With Kay

Day 12: I’m all set to go to Yogaville tomorrow. I spoke with reservations and decided on an one day over-night stay this time to get to know the place, and then I can decide which programs I might like to participate in for a longer stay. I knew upon signing up that all of their meals are not just vegetarian, but vegan. Not even an egg. I’m not certain how easily I’ll be able to identify all ingredients, but hopefully I can avoid all grains and legumes, and then dairy and sweeteners should be fairly simple. I am not sure what the options might be, but I was thinking I could take a cooler with me with my own protein options and it would be easy enough to put together a meal that would keep me on my 90 Day program. I have been thinking what an opportunity for me to use my Emergency Food Stash . I was planning on what to take and how easy it would be to travel and still do this program. Then I read my confirmation email from Yogaville. “Please Honor Our Policy and Do Not Bring Any of the Following Items to Yogaville: Alcohol, Eggs, Fish, Meat of any kind.” So now I’m thinking that I am very glad I’m only staying for one night and wondering if I’ll be able to find foods on a Vegan Buffet that are grain free, legume free, dairy free, sweetener free. Maybe I’ll just have to be a breatharian while I’m there—those folks survive just on the prana from air. 😉 At least they do sell coffee there in the Mandala Cafe, and I can take my own coffee creamer.

Breakfast

You may be tired of seeing my daily breakfast, which has been the same for several days. However, I’m really not tired of it. This cantaloupe was so delicious that if I had more I would keep eating it! The Spicy Italian Sausage and eggs I think I could eat every day for a month. Actually, I find most people do settle in with a “favorite” two or three meals for breakfast, lunch and dinner. This is sure to be one of mine!

Micro-Nutrients: Protein: Egg Whites & Chicken; Fats: Egg Yolk & Chicken Sausage; Carbohydrate: Cantaloupe.

Lunch

This was a fantastic chicken salad lunch. Remember those mason jars of chicken & mayo I fixed earlier in the week? I added some dried cranberries & chopped fresh tarragon to one of those, served over a bed of mixed greens with some tomato & avocado. Delicious & filling! There’s another one of my favorite mason jars on the side with 28 ounces of spring water infused with a slice of orange and a slice of lemon. Lunch on the porch on a beautiful day! Yay!

Macro-Nutriends: Protein: Chicken; Fats: Avocado Mayo & Avocado Slices; Carbohydrates: Salad Greens, Tomato, Dried Cranberries.

Dinner

I went a little crazy at the end of today, knowing I wouldn’t be taking items from my EFS, so I took it upon myself to do a sampling of Pili Nuts, Coconut Jerkey, and a Chomps Stick. All good, but really not my best choice … and then of course I had an RxBar before I went to bed for my last meal of the day. More about my EFS later … but Pili Nuts are REALLY good, and very rich! They almost feel and taste like they should melt in your mouth.

 

 

So tomorrow, I’m off to Yogaville! As always, I welcome your questions and comments—please leave them below.

 

Easy Meals In a Snap

Easy Meals In a Snap

Coffee With Kay

Day 11: No grains/no gluten, no soybeans, peanuts or any legumes, no dairy, no sugar or sweeteners, and no artificial additives. Does that sound difficult? Well, this is Day 11 on my 90 Day Challenge of doing without all of those foods, and as you see I am certainly not deprived. In fact, the meals I’ve been eating have been super delicious and satisfying. It’s also forced me to find some new foods and a bigger variety of vegetables. I know I’m eating better and I’m already seeing and feeling the benefits. Today I assembled all the items I’ve put together for my Emergency Food Stash. I’m actually still a couple of days behind in posting my meals … so I’m doing my best to catch up before I head out for an over-night stay at Yogaville. So I won’t write a lot here, but instead just post my meals. It’s nearing the end of the week, so I’m paying attention to what’s already prepared and needing to be eaten before I shop again on Saturday.

Breakfast

I know … It may look like I’m in a breakfast rut, but I’m determined not to let even one bite of this delicious cantaloupe go to waste. It is nearly impossible to find prepared sausage that doesn’t contain sugar, but the Spicy Italian Chicken Sausage I am getting from Trader Joe’s doesn’t have any sugar or other additives. One link along with my eggs makes a perfect breakfast. I know, I probably will have some egg haters out there who are saying right now, “I hate eggs, so I can’t do this.” Well, you are wrong—I don’t want anyone to feel like they have to put one bite of anything in their mouth that they don’t genuinely enjoy. There are plenty of non-egg breakfast options. For example, just like some people enjoy having “breakfast for dinner” you can have “dinner for breakfast”, or my favorite evening meal, which is broth or tea with an RxBar, and there are tons more options.

Lunch

Here’s a fast and easy lunch idea! I sliced two of Applegate’s Beef Hot dogs, and warmed them along with some left-over potatoes in hot water on the stove. I served some Sauerkraut and hot mustard on the side.

Where are my macro-nutrients? Protein: The Hot Dogs; Fat: Hot Dogs; Carbohydrates: Potato & Sauerkraut.

 

Dinner: Left Over Night

This was quick and easy. I checked the fridge for things that need to be eaten before the end of the week. I grabbed one portion of the Sirloin Roast, the remainder of my whipped sweet potatoes, and broccoli. Re-heat and serve.

Macro Nutrients: Protein: Sirloin Roast; Fats: Sirloin Roast; Carbohydrate: Sweet Potatoes & Broccoli.

Evening Meal

This week’s favorite for my evening meal is Bone Broth (tonight I had chicken) and an RxBar.

 

 

Kay Rice, M.Ed. Wellness & Lifestyle Coach, Vedic Educator, Consultant, Author & Free Spirited Adventurer

 

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