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
- 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!
Easy Vegetable Frittata Recipe
The only difference between a Frittata and a Quiche is the crust. A Frittata doesn’t have one. This is a favorite of mine, it’s diverse (meaning I can change up the ingredients), easy, and it makes several servings.
- 4 Whole Eggs
- 12 Egg Whites
- 1 16 oz package frozen chopped spinach, thawed
- 1 14 oz package frozen bell peppers and onions—my favorite is TJ’s Fire Roasted Peppers and Onions, OR you can use fresh onions & peppers, too.
- 1 white or red potato, about the size of your fist, grated
- 1 Tbs. Ghee
- 1 Large tomato, sliced
- Salt, to taste
- Pepper, to taste
- Other spices (like Oregano) to taste—use your imagination
Put the thawed spinach in a colander and squeeze out the excess liquid & set aside. Saute the potatoes, peppers and onions in ghee until the excess liquid has evaporated and the potatoes are cooked, or if you are using fresh onions and pepper, the onions will be translucent and a little browned. Meanwhile, in a bowl mix the whole eggs and egg whites. When the roasted veggie mixture is complete add them along with the strained spinach to the eggs. Add salt, pepper & any spices you want and mix thoroughly. Pour this mixture into a prepared ceramic pie plate or a cast iron skillet sprayed with cooking spray.
Garnish the top with tomato slices.
Bake for approximately 40 minutes in a 400° oven. To check the center to see if it is done. It should be solid, not liquid, and a knife inserted should come out clean.
Note: During the summer I use a pie plate and cook it in my small toaster/convection oven on the counter. In the winter, I use my cast iron skillet in the oven.
This recipe makes 4 servings and is a meal in itself. The protein comes from the egg whites, the fat comes from the egg yolks & ghee, and the carbohydrates come from the vegetables. When the frittata has cooled you can wrap individual servings in plastic wrap and store in the refrigerator for several days. When you need a meal in a hurry, any time of day, all you have to do is grab one of these and re-heat.
You can change the ingredients in the fritata, for example add some home-made ground sausage (made with no sugar) and reduce the number of egg whites to 8, or change the veggies.
Quick & Easy Mayonnaise Recipe
- 1 1/2 cups light olive oil OR avocado oil
- 1 large egg
- 1/2 teaspoon mustard powder
- 1/2 teaspoon salt
- juice from 1/2 lemon
Bring the egg to room temperature by letting it sit out for at least an hour or put it in a bowl of hot water for 5 minutes. Likewise, make certain your the juice from your lemon is at room temperature.
Place 1/2 cup of oil, egg, mustard powder and salt into a food processor, blender, or you can use a bowl with an immersion blender (which may make clean up a bit faster). Give it a whirl to mix thoroughly, then while the blender or food processor is still going, slowly drizzle in the remaining cup of oil. The slower you drizzle the better—after the mixture has emulsified (gotten thick) then add the lemon and mix just until it is incorporated.
This makes 1 1/2 cups of mayonnaise—I store mine in a 16 ounce wide mouth mason jar, and I order plastic lids for mine. You can generally find the plastic lids at Target or Walmart, or if those stores don’t have them, or as in my case are too far away, you can order Wide Mouth Plastic Mason Jar Lids from Amazon Prime. They are reusable and dishwasher safe.
This is just the basic mayo … you can make varieties with different spices if you like.
PS: If you don’t want to make your own Mayo then I found two options from Primal Kitchen that I like a lot, in fact I LOVE the Spicy Chipolte Lime Mayo! You can get them at Barefoot Provisions or I just ordered a Whole 30 Starter Kit from Amazon with the Mayo and some delicious dressings!