Pete Evans and Dr. Mercola recently joined forces and created a new cookbook, “Fat for Fuel Ketogenic Cookbook.” In this book you’ll discover easy and delicious recipes, along with practical tips on how to follow a ketogenic eating plan. CLICK HERE to order your copy now.
Sausages are a popular food all over the world, and they come in different flavors and sizes, with each culture having their own unique creation. In the U.S. alone, there are already several choices. Popular selections include bologna, goetta, frankfurter and pepperoni.1
But while sausages are popular and a part of American culture, I have one major warning about them — eating at least one piece per day can increase your risk of bowel cancer by 20 percent.
That’s because sausages are made with processed meats that usually contain a concoction of potentially dangerous artificial preservatives intended to extend their shelf life.
Instead of endangering your health, you can try this recipe by Pete Evans, an Australian chef and founder of The Paleo Way, a website that focuses on educating people about the paleo lifestyle. Free-range meat is used in place of processed meat, because it tastes better and does not contain antibiotics.
Various herbs and spices are also added to produce a superior-tasting (and healthier) sausage. Once you try this recipe, you’ll never want to go back to buying commercially made sausages.
Scrumptious Licorice Root Sausages With Fried Eggs and Greens Recipe
Cooking time: 10 minutes Preparation time: 35 minutes(including 20 minutes marinating time) Serving Size: 4
- 1 teaspoon of ground licorice root (or ground cumin)
- 1/2 teaspoon of whole cloves
- 1/4 teaspoon of coriander seeds
- 1/4 teaspoon of ground white pepper
- 1 1/4 pounds of free-range pork mince or free-range organic chicken
- 2 cloves of garlic, minced
- 4 sprigs of thyme, finely chopped
- 1 tablespoon of chopped fresh parsley
- 4 tablespoons of grass-fed beef tallow, duck fat or Dr. Mercola’s coconut oil
- 1/2 bunch of silverbeet (Swiss chard), with the stems removed and leaves torn
- 4 organic free-range eggs
- 1/4 bunch of chives, finely chopped
- Chili-infused olive oil
- 4 tablespoons of cultured vegetables of your choice, to serve
- Using a spice grinder or a mortar and pestle, grind together the licorice root, cloves, coriander seeds, white pepper and 1 tablespoon of Himalayan salt to make a fine powder
- Transfer the spice mix to a bowl and stir in 2 tablespoons of cold water. Add the pork mince, garlic, thyme and parsley and mix by hand to combine. Refrigerate for 20 minutes to allow the flavors to infuse.
- Divide the meat mixture into four portions and form them into patties about 8 centimeters (3 inches) in diameter and 2 centimeters (3/4 inches) thick.
- Heat a large, high-quality ceramic frying pan over medium heat, and add in 2 tablespoons of the beef tallow (or coconut oil). When the tallow has melted, place the patties in the pan and cook them for about three minutes per side, or until cooked through and golden. Keep warm.
- Meanwhile, heat another ceramic frying pan over medium heat and add 1 tablespoon of beef tallow. When the tallow melts, add the silverbeet and sauté it until it reaches a “just wilted” appearance, which will take around two minutes. Season it with salt and freshly cracked black pepper. Remove it from the pan and set aside to keep warm.
- Wipe the frying pan clean and return it to the stove over medium-low heat. Add the remaining tablespoon of beef tallow. When the fat has melted and becomes hot, carefully crack the eggs into the pan and cook them undisturbed, until the whites are cooked through and the yolks are still runny (around two to three minutes), or until cooked to your liking.
- To serve, divide the silverbeet between four serving plates; top each portion with a sausage patty and fried egg. To finish, sprinkle over some chopped chives, drizzle with chili oil and season with salt and pepper. Spoon a tablespoon of cultured vegetables on each plate. Serve.
Evans also included an alternative procedure using a Thermomix, which is a multifunction kitchen appliance. If you have one at home, follow these steps:
- Place the licorice root, cloves, coriander, white pepper and 1 teaspoon of Himalayan salt into the Thermomix bowl and mill for 1.5 mins/speed 9. Transfer the cooked vegetables to a small bowl and add in 2 tablespoons of water.
- Place garlic cloves, thyme and parsley into the Thermomix bowl and chop for 3 seconds/speed 7.
- Add the pork and spice mixture to the Thermomix bowl and mix for 30 seconds/reverse/speed 2, using a spatula to help combine the ingredients.
- Divide the meat mixture into patties and cook as above.
- Meanwhile, place 2 tablespoons of tallow and torn silverbeet to the Thermomix bowl (no need to wash first), and cook for 5 minutes (Varoma/reverse/speed soft). Season with salt and pepper.
- Cook the eggs in the frying pan, and serve as above.
Licorice Root Can Provide the Foundation for a Healthy Sausage
Licorice root is a perennial herb that originates from the Mediterranean, and is noted for its glycyrrhizin content, a compound 50 times sweeter than sugar — which is why this recipe uses a very small amount of the ingredient only. It is the same compound used in licorice confectioneries as well. In addition to licorice’s sweet flavor, you’ll be surprised to know that its root can provide health benefits, such as:
- Improved digestive health: Consuming licorice root may have a positive effect on digestive conditions that cause irritation, such as acid reflux. Thanks to its potent antibacterial properties, it can help prevent stomach ulcers caused by H. pylori bacteria.
- Proper immune system response and health: Licorice root contains more than 400 compounds that can help promote regular T cell induction, which is important in controlling immune responses, as well as helping preventing autoimmune conditions.
- Relief from colds, sore throat and cough: One of the most popular uses of licorice root is to help treat symptoms of coughs and colds. It works by soothing your mucous membranes, allowing you to expel phlegm and breathe better.
When Purchasing Tallow, Make Sure It Is Grass-Fed
If you’re not familiar with tallow, it’s essentially a cooking fat used in the place of cooking oils and butter. It is made by melting down a cow’s suet, which is the nutrient-dense fat surrounding the kidneys and loins. It is commonly used in Paleo diets, because of the following benefits:2
- High smoke point: A high smoke point allows the fat to be heated at high temperatures, without the risk of oxidation or the production of free radicals.
- Rich in omega-3: Tallow contains high levels of essential omega-3 fatty acids,3 which can support your overall health and lower your risk of inflammation, heart disease and depression.
- High in conjugated linoleic acid (CLA): Grass-fed beef typically contains high amounts of CLA, which can bring a wealth of benefits. The most prominent ones include lowering your risk of cancer, osteoporosis and insulin resistance.
However, make sure that the tallow you’re about to purchase is certified grass-fed, purchased from a local organic farmer. This will help you know that the product is high-quality and safe to eat.
Various Herbs and Spices Add More Flavor and Nutrients to the Recipe
This recipe makes use of various herbs and spices, which helps improve the flavor of the sausage. Instead of eating bland processed meat, you can now enjoy a truly delicious yet healthy gourmet sausage. Just take a look at the benefits these ingredients can provide you:
Cloves: Helps relax the smooth muscle lining in your gastrointestinal tract, as well as helping to ease respiratory conditions.
Coriander seeds: Known for helping to lower cholesterol and triglyceride levels, along with helping to decrease blood sugar and insulin resistance.
Thyme: Can help prevent inflammation and alleviate depression and respiratory ailments. It may help prevent food contamination by acting as a natural preservative as well.
Chili peppers: The capsaicin found in chili peppers can help boost your immune system, maintain heart health and lower your risk of cancer.
Silverbeet/Swiss chard: This leafy green vegetable contains high amounts of vitamin C, which can help fight free radicals and reactive oxygen species.
It can help lower your blood pressure levels, thanks to its potassium content.
Parsley: Its high levels of vitamin K can help promote bone strength, as well as limiting neuronal damage in the brain.
About Pete Evans
Pete Evans is an internationally renowned chef who has joined forces with Dr. Mercola to create a healthy cookbook that’s loaded with delicious, unique Keto recipes, ideal for people who want to switch to a ketogenic diet. The “Fat for Fuel Ketogenic Cookbook” is the perfect tool to help get you started on your ketogenic journey. CLICK HERE to order your copy now.
Pete has had numerous noteworthy contributions to the culinary world. He has not only cooked for the general public, but he’s also cooked a royal banquet for the Prince and Princess of Denmark, a private dinner for Martha Stewart, and even represented his hometown at the gala GʼDay USA dinner for 600 in New York City.
Pete’s career has moved from the kitchen into the lounge room with many TV appearances including Lifestyle channel’s “Home” show, “Postcards from Home,” “FISH,” “My Kitchen Rules” and “A Moveable Feast.”
+ Sources and References