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

Deconstructed Pork Tamales

Delicious Pork “Tamales”

Sometimes recipes just kind of come together.  I wasn’t sure what to cook one night and after rummaging through my fridge and pantry I had a pork roast,  some black beans and a roll of polenta – this is what came of it.  It’s not my lowest calorie meal but at 426 calories per serving still pretty low cal, and a lot better than having a couple “real” tamales.  Serving this with some steamed cauliflower and/or a salad and you’ve got a full meal for about 550 calories.

Although the polenta delivers a good dose of carbs it is a complex carbohydrate and therefore has a low glycemic index, it is also gluten free for those avoiding gluten.  Polenta is high in Vitamins A & C as well as potassium, phosphorous and magnesium and contains small amounts of iron, zinc, thiamin and niacin.  You get a good serving of fiber and protein from the black beans and lots of protein from the pork roast.  One thing I love about this meal is that it feels like it’s cheating, you get to eat spicy/meaty “Mexican” food but not destroy your fat and calories for the day.


Serves 4

Click here to view/print this recipe from Google Docs.


  • 1 lb lean pork tenderloin roast, shredded
  • 1 lb prepared polenta cut into 12 slices
  • 2 cups black beans
  • ½ cup onion, diced
  • 4 Tbsp low fat sour cream
  • 3 cloves garlic, minced
  • Salt, pepper, cumin, chili powder and garlic to taste.
  • Hot sauce


Trim any visible fat from pork roast and season as desired.  You can marinate it if you choose or use a dry rub of ground cumin, chili powder, garlic powder, onion powder, salt and pepper.  Simply coat the roast with spices and allow to rest in refrigerator overnight.  Roast can be slow smoked, cooked in a crock pot or in the oven.  Cook to an internal temperature of 160F for medium doneness or 170F for well done.  Make sure to cook the roast slowly and keep it moist, you want it to be very tender and easily shredded when done.

When the roast is almost done heat 1 can of black beans and grill the polenta.  Season each side of the polenta with salt and pepper and grill over medium heat (can use grill pan or regular skillet) until heated through.

Arrange three slices of polenta on each plate and top with 4 oz of the shredded pork and ½ cup of black beans.  Top with sour scream, hot sauce, salsa, diced onions and/or jalapenos as you choose.

BASIC NUTRITION INFO (per serving : ¼ recipe)

  • Calories: 426 per serving
  • Carbohydrates: 44 grams
  • Fat: 8 grams
  • Protein: 44 grams