Easy Breakfast Sausage and Sausage-Sweet Potato Hash

One of my favorite meals, at any time of the day, is sausage and eggs.  However I don’t like all the preservatives and such that come in most store-bought sausage (and bacon) or the price of the healthier choices.  So… I decided to try my hand at making them myself.  The bacon is still a work in progress, I haven’t tried a recipe I really liked yet, but I’ve engineered a quick and easy recipe for breakfast sausage that I really enjoy, my base for this recipe is Alton Brown’s Country Sausage but I’ve tweaked it to make it easier and I’ve cut out the sugar.  For any non-US readers, country sausage, AKA breakfast sausage here in the States, is a loose sausage.  Usually pork or turkey, but it can be made with any ground meat.  Although some places do make it into cased links it’s also served as patties or cooked and crumbled for use with other ingredients, like the hash recipe below.  Oh yeah this recipe and the has recipe are both Paleo diet friendly!

Sausage Seasoning and Ground Turkey

Sausage Seasoning and Ground Turkey

Sausage Crumbles

Sausage Crumbles

Print Recipe

(Recipe below seasons 10 lbs of ground meat.)


  • 3 Tbsp smoked kosher salt (use plain Kosher salt if smoked not available but the smoked salt really adds to the flavor.)
  • 3 Tbsp fresh ground black pepper
  • 2 1/2 Tbsp dried sage
  • 2 1/2 Tbsp dried thyme
  • 1 Tbsp dried rosemary
  • 1 Tbsp ground nutmeg
  • 1 Tbsp cayenne pepper
  • 1 Tbsp red pepper flakes

BASIC NUTRITION INFO (per 4 oz serving, made with lean ground turkey)

Calories: 170
Carbohydrates: 0 grams
Fat: 8 grams
Protein: 21 grams
Fiber: 0 grams

If you choose to use  ground pork with an 80/20 lean/fat ratio this would have 280 calories per serving with 21 grams total fat and 20 grams protein.


Put everything in a spice grinder or break out a mortar and pestle and grind together.  Once ground, use 1 1/2 Tbsp per Lb of ground meat, I’ve made this with pork and turkey and it works great with both.  Mix it into the meat and it’s ready, flavor is improved if you refrigerate for about an hour after mixing and this will keep in the fridge for a few days.  Spice mixture will keep for quite a while in a sealed container.

Sausage and Sweet Potato Hash

Sausage and Sweet Potato Hash


  • 4 oz breakfast sausage
  • 1/2 medium sweet potato, diced and boiled or steamed
  • 1/4 medium onion, diced
  • OPTIONAL: Diced bell pepper, sliced jalapeño, sliced mushrooms


This one is super easy to prepare.  Add a bit of oil to a hot pan (medium heat) and sauté the onion for a few minutes, add the sausage and cook until browned.  Now add the sweet potatoes and any other ingredients you like and cook until done to your preference, you can cook just until heated however I like to let the sweet potatoes caramelize a bit first.  Plate and serve, this is excellent topped with a fried egg.


Calories: 222
Carbohydrates: 14 grams
Fat: 8 grams
Protein: 24 grams
Fiber: 2 grams

Topped with 2 large eggs:

Calories: 362
Carbohydrates: 14 grams
Fat: 18 grams
Protein: 36 grams
Fiber: 2 grams

Pumpkin Pie Mousse (Weight Watchers Recipe)

A few years back I was attending Weight Watchers and one of the members there shared this recipe with us as a lighter dessert option to pumpkin pie for our Thanksgiving dinner.  Considering the recommended serving size of pumpkin pie has 323 calories (a Thanksgiving-sized slice with cool whip is likely over 500 calories) we blow it out of the water with this one at only 70 calories per (appox. 1/2 cup) serving.  I took this recipe to a friend’s house for Turkey Day and everyone loved it, however many of them used it to top their pie.  D’oh!

This recipe makes approximately 8, 1/2 cup servings and should do the job of curbing that desire for pumpkin pie after dinner.  If you try this recipe I hope you enjoy it and Happy Thanksgiving to everyone!

Pumpkin Pie Mousse (Weight Watchers Recipe)
My take on the WW recipe, several variations can be found online.
Serves 8


  • 1 box vanilla instant pudding (sugar-free, fat-free)
  • 1 cup skim milk
  • 1 can pumpkin (15 oz)
  • 1 tsp pumpkin pie spice (or ¼ tsp each cinnamon, ginger, nutmeg and cloves)
  • 1 can Fat-free Reddi Whip (6.5 oz size) 
Pumpkin Mousse - Ingredients

Pumpkin Mousse – Ingredients


This one is super easy.

  • Add the pudding and milk to a bowl and mix until slightly thickened
  • Add the pumpkin and pumpkin pie spice and blend until combined evenly.
  • Add the can of Reddi Whip and fold into pumpkin mix, don’t get too aggressive here.
  • Chill at least 20 minutes and serve

Tips, tricks and shortcuts

  • The original recipe calls for fat-free Cool Whip which is sweetened and whipped partially hydrogenated oil (trans fats) which I try to avoid.  Reddi Whip is a dairy product.
  • You can try different ratios of pumpkin, whipped topping and pudding to get the consistency you prefer.
  • You can try different spices or amounts to suit your preference.


Calories: 70
Carbohydrates: 15 grams
Fat: 2 grams
Protein: 2 grams
Fiber: 2 grams


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