Marit Harney Nutrition

Real Food and Fitness for Life

  • Testimonials
  • Forms
  • Contact
  • (413) 335-4381
  • About
  • Services
    • Private Nutrition Counseling
    • Personal Training
    • Wellness Programs for Corporate and Small Businesses
    • Public Speaking and Published Works
  • Digestive Wellness
  • Articles
  • Recipes
  • Featured Products
  • Exercise
You are here: Home » Breakfast Sausage

Breakfast Sausage

November 11, 2014 By Marit Harney Leave a Comment

I am always encouraging my clients to know where their food (especially meat) came from, and what’s in it. Sausage is both delicious, quick and easy to make ahead of time, and a great source of protein. The down side, is it’s usually filled with crap and made with poor quality meat. It’s tough to find a sausage I can feel good about eating! Sausage is really just ground meat and certain spices, so I figured, why not make it? It’s just like making burgers, really. I prefer to bake these on a sheet tray, just for the sake or time and ease. You can also pan fry them, or brown it as loose sausage.

FYI- this spice mix makes a great little gift!

Recipe by Karen Sorenson’s “Awaken: 30+ Egg Free and Grain Free Breakfasts”

 Italian Breakfast Sausage
Ingredients:

  • 1 lb ground pork, beef (grass fed if possible), chicken or turkey
  • 2 tsp fennel seed
  • 2 tsp Italian seasoning
  • 1 1⁄2 tsp garlic powder
  • 1 1⁄2 tsp dried sage
  • 1⁄2 tsp salt
  • 1⁄4 tsp black pepper
  • (I usually make this recipe x5 or 10 and just keep the spice mix so I can throw in about 2Tbs per pound of meat)

Directions:

  1. Grind the fennel seed and the Italian seasoning in a spice grinder or mortar and pestle to break down the spices (recommended). I just put the seeds in a bowl and smash them around with the bottom of a shot glass.
  2. Combine all of the spices together.
  3. Incorporate the spice mixture into the pork.
  4. Form into 10 equal patties.
  5. Heat 1 Tbsp of oil, in a large skillet, over medium-high heat and brown the patties for 3-4 minutes per side or until cooked through. OR you can lay them all on a sheet pan and cook at once in the oven at 400.
  6. Serve with your favorite vegetable (this can be on top of some spinach, arugula, steamed broccoli, frozen veggies that you heat in the microwave, leftover stir fried veggies). Think of making these 2 things ahead of time and at once. For example, one sheet pan of sausages and one sheet pan of broccoli in the oven at 400. If you have made this with very lean meat, add some guacamole or some avocado.

PaleoBkfstSausagePatties

 

 

 

 

 

Print Friendly, PDF & EmailPrint Friendly
Facebooktwitterpinterestmail

Filed Under: Recipes, Subscribers Only

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Follow Me

Facebookpinterestinstagram

Join The “Real Food FAST”, Newsletter HERE!

  • Join The “Real Food Rocks!”, Newsletter and get The Real Food Fast Meal Plan ebook FREE!

  • Your eBook will download immediately once you complete the form.

Exercise

At Home Cardio With Low Impact Modifications

Here are 5 simple moves you can do in the comfort of your own home, with little to no … [Read More...]

Articles

christmas cookies

Enjoy The Holiday Food, Leave The Diet Anxiety

Every year around this time, patients woefully tell me about the number of tempting treats that are … [Read More...]

Recipes

Creamy (DF and GF) Italian Veggie Soup

Are you ready for another cauliflower recipe!? That veggie really can do it all! I didn't realize … [Read More...]

Featured Products

Cauliflower Sandwich Thins

Sorry (not really) to bombard you with yet another cauliflower thing! These cauliflower sandwich … [Read More...]

Copyright © 2021 Marit Harney RD, LDN, CPT · (413) 335-4381