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


  • 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
Vegetable Frittata Recipe

Vegetable Frittata Recipe

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.


Mayonnaise Recipe

Mayonnaise Recipe

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!




Turkey Meatballs Recipe

Turkey Meatballs Recipe

Recipe for Turkey Meatballs (or burgers or meatloaf)

Note: This recipe contains grains (oatmeal) and sugar (in the Worcestershire Sauce) and it’s been a favorite of mine for years. I will be posting a newer version of the recipe for the NEW 90 Day Challenge in 2017 because you will need one that is both grain and sugar free for the first 30 days of that challenge.  In the meantime—enjoy!

This is one of my favorite and most asked for recipes. They are tasty and so versatile. I generally makes some version of this recipe once a week and store them in the refrigerator to use for a number of meals. I like to have a meal prep/cook day and cook several recipes in bulk for the week. You can make this recipe into meatballs, and serve them with a little brown rice or pasta and some sauce, or as turkey burgers served on a whole wheat bun with guacamole (or lite cheese), lettuce and tomato, or as a meatloaf served with broccoli and a small amount of potatoes (I like to cook some sweet potatoes on my prep day).

Actually, I don’t think I really ever make them exactly the same way twice, I like to create different variations of the recipe by using a variety of spices and I don’t always use the same vegetables. I’ll include a couple of versions here and then you might like to create you own version.


  • 2 lbs. 99% fat free ground turkey breast
  • 1/2 large green bell pepper, chopped finely
  • 1/2 large red bell pepper, chopped finely
  • 1/2 yellow onion, chopped finely
  • 1/2 cup Worcestershire sauce
  • 2 Tablespoons Tomato Paste
  • 1 cup regular oatmeal
  • 1 whole egg
  • 1 egg white
  • 1 tsp. cumin
  • 1 tsp chili powder
  • 1 tsp ground thyme
  • 1 tsp dried cilantro
  • 1/2 tsp rotisserie chicken seasoning
  • black pepper to taste


  1. Preheat oven to 340 degrees
  2. Spray a frying pan with non-stick cooking spray (I like to use olive oil spray)
  3. Saute peppers and onions until they are soft, then remove from heat.
  4. Combine turkey, onions and peppers, Worcestershire sauce, tomato paste, oatmeal, eggs and spices in a bowl. Clean hands are the very best for mixing it all together!
  5. Spray muffin tins with non-stick cooking spray.
  6. Use a 1/4 cup measure or an ice cream scoop to make 24 meatballs of equal size and put them in the muffin tins for cooking.
  7. *Alternatively you can shape them into mini-meatballs and put them on a baking sheet, make burgers and cook them on the grill, or a meatloaf.
  8. For the 24 meatball version, I bake them in the oven for 30 minutes.

For variety, change up the spices, &/or the vegetables. I make an Italian Version of this recipe by omitting the peppers. I saute the onions with garlic and add a package of frozen chopped spinach, which I thaw and then squeeze out the excess juices before adding to the recipe. For spices use basil & oregano or Italian Seasoning and a small amount of Parmesan cheese. This version works great served with a little bit of marinara sauce and a sprinkling of Parmesan cheese on top.



Recipe for Clean Eating Greek Yogurt OR Cottage Cheese and Fruit Parfait

Recipe for Clean Eating Greek Yogurt OR Cottage Cheese and Fruit Parfait

Greek Yogurt ParfaitFruit Parfait with Cottage Cheese OR Greek Yogurt

Here’s a fast and easy recipe, and it’s delicious!

Note: The NEW 90 Day Challenge omits all dairy products for the first 30 days.


  • Choose one of these two: 8 oz Daisy Low-Fat Cottage Cheese OR 10 oz plain Greek Yogurt (here’s your protein)
  • 1 Cup Frozen Triple Berry Blend Fruit (here’s your carbohydrate)
  • 9 unsalted raw almonds (here’s your healthy fat)
  • Optional: Pure Vanilla Extract &/or Stevia

Load these ingredients up in a 16 oz mason jar or container and by the time you are ready to eat them, the berries will have thawed and the juices can be mixed into the yogurt or cottage cheese. The almonds on top provide a healthy fat to round out your meal. If you need more sweetener add Stevia &/or a few drops of vanilla extract.

Option: Put the cottage cheese or yogurt in a small food processor with the frozen berries & blend … it will turn out like soft ice-cream.

This recipe is fast and easy. It is great for an afternoon or evening snack or a meal on the go!

Recipe for Dover Sole and Spinach

Recipe for Dover Sole and Spinach

IMG_3352 (1)White Fish & Greens


  • White Fish (frozen is fine): I’ve used Sea Bass, Dover Sole, Cod, or Tilapia
  • Package of Frozen, Chopped Spinach
  • Minced Garlic – 2-3 teasponse
  • Minced Ginger, or grated Fresh Ginger – 1 – 2 Tablespoons
  • Juice of 2 Fresh Lemons
  • Lucile’s Creole Original Seasoning (optional)
  • Lite Soy Sauce OR Bragg’s Liquid Aminos
  • Slivered Almonds

In a large non-stick skillet, saute the garlic and ginger in a Tablespoonful of Olive Oil. Add the spinach, juice the lemons and add the juice, cover until the spinach has thawed. Add a little water, if needed. When the spinach has thawed, add the fish and cover again. You can also add either Bragg’s Liquid Aminos or some Lite Soy Sauce at this time, along with Lucile’s Creole Original Seasoning. Cook until the greens are tender and the fish is cooked through. Add some rice on the side and you will have a nutritious, delicious meal! Using about 10 ounces of fish and one package of chopped spinach, this will make about 2 servings for a woman … a man will need more, so perhaps double the recipe and divide it into thirds.

Lucile's Creole Original SeasoningI just discovered Lucile’s Creole Original Seasoning here in the Denver area. You can get it at Lucile’s restaurant, which has several locations in the Denver area; however, after checking I found out you can order it from them online by going to Luciles.com. It isn’t expensive and it is so good in a lot of recipes!

I will post macronutrients later. Right now, I just want to get these recipes up with the ingredients. Depending on which program you are on, we would adjust anyway … MOST men will east very close to one and a half of my meal sizes …. so serving sizes (or portions per recipe) may change depending on your personal situation.

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