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Easy Fennel Sausage : Homemade with Fresh Farm Pork & 4 Spices

As a dietitian nutritionist, I was recently asked “Where can I find fennel sausage that’s prepared without sugar and chemical additives?”  

Upon asking this question, this person shared that she was trying to eat healthier without giving up her favorite foods.  Furthermore, she explained that she had searched almost every grocery store in her town.  She was about to give up on eating sausage so to stay with her health goals.

Photo of Nutrition Label

Food Labels and Ingredient Lists

To find a fennel pork sausage in the grocery that doesn’t have sugar or chemicals additives is tough!  Most people look at the nutrition facts for fat and sodium, however the ingredient list reveals the most information about what is in the food.  

For instance, most fennel pork sausage has added sugar, syrup, or starch for taste but also to preserve.   Monosodium glutamate is added for flavor, where as nitrates are added for preservation.  Added sugars, monosodium glutamate, and nitrates are all linked to poor health.  

Again the ingredient list, not the nutrition facts, are the best way to determine what you eating. Start reading ingredient lists to avoid ingredients that are made in a laboratory or that are linked to poor well being.  Another tip for ingredient lists, avoid ingredients that you can’t pronounce.

Photo of Father and Daughter happily eating in the kitchen

Easy Fennel Sausage at Home 

Now, let’s get back to finding food solutions : finding foods that will help you honor your health goals while enjoying the flavors you love.  Again this can be difficult but not impossible, especially when it comes to breakfast fennel sausage!  

I, too enjoy breakfast fennel sausage, and figured out how to make it at home with just five ingredients!  Actually my family and I enjoy this homemade recipe more so than those pre-packed breakfast sausage rolls at the store!      

I use this homemade fennel sausage to spice up breakfast but also a base for other hearty meals.  Choosing to leave the sausage loose so that I can enjoy it no matter the time of day.  Check out my Duck Egg Frittata recipe for another delicious way to enjoy my fennel sausage! 

Photo of a mom pig with her piglet in the field

Pasture-raised Pork is Best! 

To make my Easy Fennel Sausage, I purchase ground pork from my farmers at the Farmers’ Market.  I concern myself with the origins my food, because the health of the animal is linked to my health.  

The pork I purchase has been taken from healthy hogs that lived on the farm.  These hogs were able to roll in the mud and sleep most all day.  They also would eat, drink, and then root around for more food.  And they are kept safe by their farmer but allowed to enjoy the best of the hog life! 

When animals are allowed their natural freedoms, it makes for a happier and healthier animal.  And the happier and healthier the animal, the more nutritious the meat, organs, and more from the animal will be!  

To read about the nutrition benefits from pasture-raised animals, check out my article Why Fresh Farm Eggs are the Best for You and the Bird!  Hopefully my Easy Fennel Sausage recipe and my Fresh Farm Egg article will get you eating more fresh farm food grown locally

picture of easy fennel sausage on a plate with a large spoon

Easy Fennel Sausage : Homemade with Fresh Farm Pork & 4 Spices

This Easy Fennel Sausage Recipe is made with farm fresh pork and will help you honor your health goals while enjoying the flavors you love.
Prep Time 5 mins
Cook Time 20 mins
Calories 300 kcal

Equipment

  • Large Skillet
  • Spatula or Large Wooden Spoon

Ingredients
  

  • 2 pounds Ground Pork
  • 2 tbsp Fennel Seed
  • 2 tbsp Dried Sage
  • 3 tbsp Garlic Powder
  • 3 tbsp Onion Powder

Instructions
 

  • Add ground pork to a medium-large sized skillet.  Heat skillet over medium heat. 
  • As the sausage begins to cook, use a spatula or wooden spoon to separate into large pieces. 
  • Add spices.  Cover skillet with lid.  
  • Let meat brown for a few minutes, then remove lid.  Continue to break meat into smaller pieces while ensuring spices are throughly mixed into the loose ground meat. 
  • Cover skillet with lid.  Turn down heat.
  • Stir occasionally until pork is browned and no pink remains.
  • Salt and pepper to taste.  Serve and enjoy!

Notes

Add your favorite fresh herb to the top of this Easy Fennel Sausage. I like to add fresh green garlic from my local Farmers’ Market!

References

United States Food and Drug Administration & the International Food Information Council Foundation.  Food Ingredients and Colors. November 2004, revised April 2010. https://www.fda.gov/media/73811/download  

Chakraborty SP. Patho-physiological and Toxicological Aspects of Monosodium Glutamate.  Toxical Mech Methods.  2019 Jul;29(6):389-396. https://pubmed.ncbi.nlm.nih.gov/30273089/

Karwowska M, Kononiuk A.  Nitrates/Nitrites in Food-Risk for Nitrosative Stress and Benefits.  Antioxidants (Basel).  2020 Mar 16;9(3):241. https://pubmed.ncbi.nlm.nih.gov/32188080/

About the Author 

Elizabeth Ray is a Registered Dietitian Nutritionist who is on a mission to help you feel good about food!  She believe food from the farm is best. And she is developing nutrition resources to help you discover the possibilities of real food that is grown/raised by the local farmer.  

To learn about why Elizabeth thinks fresh farm food grown locally is best, click the photo below.

cover page for 25 top reasons fresh farm food grown locally are best
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