One-Pan Roasted Veggies & Sausage

 

veggies-and-sausageCan’t beat a simple, one-pan meal. It makes for an easy lunch or dinner and involves little fuss, other than chopping the vegetables. But, that’s a very small task to accomplish to create a healthy meal.

Feel free to make this dish your own by using the veggies, sausage and seasonings that you like. It’s easy to customize and leaves lots of room for variety. In terms of the sausage, I used Aidells Artichoke & Garlic Chicken Sausage, but an Italian variety (Applegate makes a good one) would be great too.

On another note, my 32nd birthday is today! Cheers, joy and well wishes to me! And, on yet another note, my husband and I leave for Iceland this Sunday! We will be there for a full week. It’s going to be majestic! The first stop once we arrive (at 6:45 a.m. their time) is the Blue Lagoon to restore, relax and kick the jet lag. We’re getting shuttled straight there from the airport. Expect some beautiful photos to ensue soon!

Ingredients:

  • 2 large carrots, sliced into 1/4″ rounds
  • 2 small-medium white sweet potatoes, peeled and cubed
  • 2 small heads broccoli, chopped into florets (peel and chop stem too)
  • 16 oz package artichoke & garlic or Italian chicken sausage, sliced
  • 2 cloves garlic, minced
  • 2 shallots, sliced
  • 2-3 Tbsp avocado oil or melted coconut oil
  • 1 Tbsp apple cider vinegar
  • Sea salt and black pepper to taste
  • 1/2 tsp granulated onion or onion powder
  • 1 Tbsp dried parsley
  • 1 Tbsp dried oregano
  • 1 tsp dried thyme
  • Pinch of cayenne

Directions:

  1. Preheat oven to 375 degrees F.
  2. On a large baking sheet, mix together the chopped veggies (make sure pieces are uniform for even cooking), minced garlic, sliced shallot and sliced sausage.
  3. In a small dish, mix the melted coconut oil (or avocado oil) with the apple cider vinegar, oregano, thyme, parsley, cayenne, granulated onion (or onion powder), sea salt and black pepper. Pour over vegetable mixture and toss with tongs to coat.
  4. Place pan in preheated oven and bake for 20 minutes. Stir and place back in oven for another 20 minutes or until vegetables are cooked through and tender.
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Warm Brussels Sprout Salad with Sausage, Apple & Walnuts

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This recipe was inspired by a Brussels sprout salad from Danielle Walker’s, Meals Made Simple cookbook. When I was home over the holidays, my mom and I were looking for a winter side dish recipe to take to my aunt’s for Christmas dinner. Upon looking through her copy of Danielle’s cookbook, we decided on the Brussels sprout salad recipe (had leeks, bacon and pomegranate seeds in it!). It ended up being a huge hit! Afterward, I knew I wanted to create my own variation and that it was a priority after getting back to Portland.

I went with the idea of this being a complete one-dish meal versus a side, but it could be served as a side, if desired. It’d be a great side for a holiday meal, actually! Surprisingly, this dish held up well the next day too, though I don’t recommend letting it sit in the fridge for too long. There are so many possibilities for a meal like this, so feel free to get creative and make it how you like it!

Cheers and enjoy!

brussels-sprouts-salad

Ingredients:

  • 1.5 lb Brussels sprouts, trimmed & shredded in a food processor or with a mandoline
  • 2 Tbsp grass-fed butter or ghee (or avocado oil if you don’t tolerate any dairy)
  • 1 leek, chopped (white part only)
  • 1 large clove garlic, minced
  • Sea salt and black pepper to taste
  • 1/3 cup chicken broth, preferably homemade
  • 1 pink lady apple, chopped
  • 1 12 oz package chicken apple sausage, sliced (I recommend Aidell’s or Applegate – both of which have 4 pre-cooked sausages in each package)
  • 1/4 cup chopped raw walnuts
  • Grated raw parmesan cheese for topping, if tolerated and desired

Directions:

  1. Melt butter in a large pan over medium heat. Then, add the leek, garlic, Brussels sprouts, sea salt and black pepper. Sauté about 5 minutes.
  2. Next mix in the chicken broth, apple and sausage. Add more sea salt and black pepper, if desired. Place lid on pan and let cook 5 minutes over medium-low heat.
  3. Remove from heat and stir in walnuts. Top individual serving with desired amount of Parmesan, if using. Serve warm.

Yields: 3-4 entree-size servings

Sausage, Squash and Spinach Egg Casserole

egg casserole

Jesse and I ate this egg casserole Christmas morning and both thought it was spectacular. I threw it together that morning and while it baked, we enjoyed coffee and opened some gifts from our family. It was just us on Christmas and it turned out to be a quiet, but enjoyable day. We were both okay with quiet and hanging out at home since we were recently traveling in Hawaii (which was our Christmas gift to each other).

Meanwhile, when I made this recipe, I was fortunate to have half of a roasted delicata squash leftover in my fridge, but if you don’t have any leftover, here’s what to do: cut the squash in half, scoop out the seeds and place in a baking pan cut-side down. Fill the pan with about 1/4″ of water and bake in a 350 degree oven for 45-60 minutes.

Anyway, I hope you all had a lovely Christmas that was filled with joy. I wish you all a happy New Year!

Ingredients:

  • 1/2 Tbsp grass-fed butter
  • 1 lb ground turkey breakfast sausage (pork sausage is fine too)
  • About 6 cups raw spinach
  • 1/2 tsp garlic granules
  • 1/2 tsp onion granules
  • Dash of nutmeg
  • 1 tsp sea salt, plus more to taste if needed
  • Black pepper to taste
  • 12 eggs, preferably pasture-raised
  • 1/3 cup full-fat coconut milk or heavy cream, if tolerated & preferably from a pasture-raised source
  • 1/4 cup chicken bone broth, preferably homemade
  • 1/2 large roasted delicata squash, cut into 1-inch pieces (leave skin on)
  • 1/2 cup grated raw grass-fed cheddar cheese, if tolerated

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Directions:

  1. Preheat the oven to 375 degrees F. Melt the butter in a large skillet over medium heat. Add the ground breakfast sausage and break up with a spatula. Continue to cook for about 5-7 minutes or until meat is browned, stirring occasionally.
  2. Place the spinach in the bottom of a 9×13 pan (note: you may need to grease your pan with a little butter before adding the spinach. I used a stoneware baking dish that doesn’t stick, but if you’re using glass or stainless steel, I’d recommend greasing it). Stir the sausage into the spinach and make sure it’s evenly distributed.
  3. In a large bowl, whisk together the eggs, coconut milk or heavy cream, bone broth, sea salt, pepper, garlic granules, onion granules and nutmeg. Pour egg mixture on top of the sausage and spinach. Then, evenly distribute the squash pieces on top and sprinkle on the cheddar cheese, if using.
  4. Bake for 30-40 minutes or until eggs are cooked through.

 

Simple Supper Friday: Italian Sausage “Fettuccine”

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Snow is coming down in Portland, or at least it was at the time I wrote this post on Thursday. I actually haven’t seen this much snow in the city since my first winter here, back in 2008. It’s beautiful, but I’m keeping my fingers crossed that it doesn’t impact my early morning flight to Kentucky today. I have some buffer room to get there, as my seminar doesn’t start until Saturday morning, but the less hiccups, the better. Really though, I kinda wish the snow would have held off until next week, but it is what it is. The same can be said about this head cold that I got too. Quite the combo to get right before a weekend of travel, but I guess it makes it that much more of an adventure (well, minus the being sick part).

Meanwhile, enjoy this simple, satisfying meal, which was inspired by the cauliflower recipe I shared last week. Cheers and happy weekend!

Ingredients:

  • ~1 lb bulk Italian chicken sausage
  • 1 Tbsp grass-fed butter, separated
  • 1 large or 2 small/medium zucchini, noodled with a spiralizer (straight blade attachment)
  • 3 Tbsp blanched almond flour
  • 1.5 tsp dried oregano
  • 1/2 tsp dessicated garlic
  • Sea salt and black pepper to taste
  • Extra virgin olive oil for drizzling, optional

Directions:

  1. Melt 1/2 tbsp of grass-fed butter in a large pan over medium heat. Once melted, add the chicken sausage. Continue to cook, stirring occasionally and breaking up large chunks with a spatula.
  2. Once sausage is browned, after 5-7 minutes or so, transfer to a large serving bowl and set aside.
  3. To the same pan, add the noodled zucchini and heat briefly over medium-low heat. After a couple minutes, transfer to the bowl with the sausage.
  4. Combine the almond flour, oregano, dessicated garlic, sea salt and pepper in a small bowl. Melt the remaining butter in the same pan over medium-low heat and then add the almond flour mixture.
  5. Stir mixture, allowing it to soak up the butter and continue to cook a few minutes, until golden brown.
  6. Sprinkle on top of the sausage and zucchini. Serve warm and drizzle with extra virgin olive oil, if desired. Add more sea salt and pepper to taste, if needed. If you tolerate some dairy, you could also sprinkle on a bit of raw Parmesan cheese.

Yields: 2-3 servings

Simple Supper Friday: Sausage Bacon Squash Frittata

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I think I can accurately call eggs my favorite food. Seriously, they’re so versatile, nutritious and satisfying. Despite my love for this perfect food, I never really eat eggs for dinner — only breakfast. Occasionally, I’ll make a scramble for dinner or maybe my chicken curry egg bake, but never a frittata. This is mainly because I never had a good oven-proof skillet that wouldn’t end of sticking like crazy before. Luckily, I now have a handy cast iron skillet that I absolutely love. One of our friends bought it off of our wedding registry a few months ago and sent it to us. The pan makes my food and me happy, and is fun to cook with too. The really wonderful thing about it is that it’s virtually invincible and will probably belong to my great grandchildren someday. I love that. Why did I wait so long to get a cast iron skillet?

Anyway, I’ve been cooking with my cast iron skillet religiously since receiving it, but this was my first frittata I made in it. The pan did not disappoint (no sticking!) and neither did the frittata.

Happy Friday!

Sausage Bacon Squash Frittata

Ingredients:

  • 3 slices quality pork bacon, chopped
  • 1 lb bulk chicken sausage (bulk pork sausage works too)
  • 1/2 cup yellow onion, sliced into thin half moons
  • 1 10 oz bag frozen butternut squash
  • 10 eggs, preferably pasture raised
  • 2 Tbsp grass-fed butter, melted
  • 2 Tbsp fresh chopped basil
  • Sea salt and pepper to taste

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Directions:

  1. Add chopped bacon to a medium-sized oven-proof skillet over medium heat. Saute a few minutes, until bacon is cooked through. Then, add the yellow onion. Continue to saute a couple minutes. Then, add the chicken sausage and break up the meat with a spatula.
  2. While meat is cooking, whisk together the melted butter, eggs, sea salt and pepper. Set aside. Then, add the frozen butternut squash to the meat mixture and stir.
  3. Once sausage is cooked through and squash has softened a bit, pour the egg mixture evenly over the top. Top with the chopped basil and continue to cook over medium-low heat uncovered for 4-5 minutes.
  4. Remove skillet from stove top and place under the broiler for 4-6 more minutes or until eggs are cooked through.
  5. Slice and serve with avocado and tomato slices.

Yields: 5 servings

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Easy Turkey Breakfast Patties

Homemade turkey patties with pastured eggs, broccoli and avocado.

After today, I will officially be done with my first week of winter term…hooray! I had a lot of fun in my fitness assessment class yesterday, learning how to take blood pressures. This is a completely new skill for me and I found it very fascinating. It’s crazy hearing the swishing of blood through the artery. I have never heard that before! I’ve had my blood pressure taken countless times in my life, but never had the opportunity to listen to what a blood pressure sounds like. I’m pretty stoked to know how to do this and it wasn’t as difficult as I thought it was going to be. I was intimidated at first, but was fortunate to work with a great partner who had previous experience. He helped me a lot! Needless to say, I look forward to practicing more.

Meanwhile, remember my Christmas Recap post, in which I mentioned making homemade turkey breakfast patties? Well, I’m finally sharing the recipe. Yay! It’s incredibly easy and I almost feel silly posting it because of how simple it is. These are great to keep on hand in the freezer, though they never seem to last that long in my freezer. They’re great cooked up as bulk sausage in a scramble, like I made on Christmas, or as patties with sunny side up eggs, avocado and veggies, as seen in my photos.

Ingredients:

  • 1 lb ground turkey breast
  • 1 Tbsp dried parsley
  • 1/2 tsp ground sage
  • 1/2 tsp dried marjoram
  • 1/4 tsp nutmeg
  • 1/2 tsp sea salt
  • 1/4 tsp pepper
  • Dash of cayenne

IMG_2761

Directions:

  1. Combine ground turkey and seasonings together in a large bowl. Mix well with your hands.
  2. Form into eight slider-sized patties. Layer between parchment paper and freeze. Alternatively, the patties can be cooked right away. You can also cook as bulk sausage, rather than form into patties. If cooking as patties, these take about 3-4 minutes each side — a little longer if they’re frozen. I recommend melting a little fat of choice over medium-high heat in a skillet first. Then, add the patties and cook.

Yields: 8 patties

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Best Paleo Breakfast Sandwich…Ever!

I just made the absolute best breakfast sandwich. No joke, everything about it was pure bliss and thinking about it makes my mouth water for more. For you former Egg McMuffin lovers out there (or current Egg McMuffin lovers), give these a shot instead. Your body will thank you.

I got the idea in my head last night after making some biscuits to go with dinner, and could not wait for breakfast this morning! These biscuits are so versatile, flavorful and easy. I only made a half batch, but next time will definitely make the full recipe (as shown below). These can easily be frozen as well.

Ingredients:

  • 2-1/2 C almond flour
  • 2 Tbsp coconut flour
  • 3 eggs
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • 1/4 C melted grass-fed ghee, butter, coconut oil or lard from pastured pigs
  • 1 tsp apple cider vinegar
  • 1-2 Tbsp raw honey, optional

Directions:

  1. Preheat oven to 350 degrees.
  2. Mix dry ingredients together in large bowl.
  3. Add the eggs, melted ghee, vinegar and honey, if using. Mix well until all the ingredients are incorporated.
  4. Drop large tablespoons of batter onto a baking sheet lined with parchment paper or a greased baking sheet.
  5. Run a wet hand or spoon over each biscuit to smooth out and flatten a bit.
  6. Bake for 12-15 minutes. Yields: 12 biscuits.

For the sandwich, I toasted a halved biscuit, put a smear of ghee on each half and topped it with a fried egg and avocado slices. Of course, you can also top it with a sausage patty, nitrate-free bacon, tomato, etc. I ate my sandwich with two Applegate Naturals chicken apple sausages and an orange. It was a delightful breakfast and will serve as great fuel for my workout in a couple hours at Recreate Fitness.