Start your day like you’re going to work on a farm. And then move like it; if you don’t cut your portions.

Smoky Grits Casserole

Deciding what to have for breakfast can be a challenge during the week when time is of the essence.  Most of us are rushing off to an early morning barbell session or the office and spending time in the kitchen doesn’t fit into our am parameters.

This smoky sausage grits casserole fits the bill.  Easy enough to make on a Saturday or Sunday and the whole recipe can feed the family or leave plenty of grab n’ go leftovers for you

Photo Feb 20, 12 08 36 PM - Copy

Recipe & Ingredients

1 1/2 pounds nitrite/nitrate free kiolbassa (Polish sausage), chopped
1/2 teaspoon sea salt
1 1/2 cup uncooked quick cooking grits*
1 pound sharp cheddar cheese, freshly shredded
1 cup raw milk
1 1/2 teaspoons fresh thyme leaves
1/2 teaspoon garlic powder
1/2 teaspoon freshly ground black pepper
4 large eggs, slightly beaten

*This recipe calls for grits.  As a self respecting southerner my grits of choice are not quick cooking but rather the kind you cook long and slow.  That may or may not fit into your frenzied lifestyle.  There are options. . .

*Most commercial corn today is from GMO’s.  I find it worth my time and effort to source out non GMO organic stone ground grits.  I soak them and it takes a solid 60 minutes to cook them.  On the other side of the coin the quick cooking 5 minute grits may be more practical for the majority of people.  It will not alter the taste or nutritional content of this recipe and will aid in the ease of preparation and save you time. It’s not a deal breaker and is far better than many packaged foods on the shelves and those found in chain restaurants.


If desired you can assemble this up to four days ahead, and keep in the fridge; then let it stand at room temp for 30 minutes before baking.

Initial prep:  chop the sausage and shred the cheese.

Photo Feb 20, 8 02 57 AM
In a large cast iron skillet brown the sausage over medium high heat stirring often

Photo Feb 20, 8 14 14 AM
Drain on paper towels

Photo Feb 20, 8 18 13 AM
Bring salt and 4 1/2 cups of water to boil in a large saucepan over high heat.  Whisk in the grits and return to a boil. Cover, reduce heat to medium low and simmer for 5 minutes or until thickened whisking occasionally.  Remove from heat, add cheese and stir until completely melted.

Photo Feb 20, 8 24 19 AM
Stir in milk and next 4 ingredients.  Stir in sausage.  Spoon mixture into a lightly buttered 13 x 9 inch baking dish.

Photo Feb 20, 9 18 38 AM
Bake at 350 for 50 minutes to 1 hour or until golden.  Let stand 5 minutes before serving

Photo Feb 21, 1 04 52 PM
I served with a winter fruit salad of orange and grapefruit sections and fresh pineapple

Nutritional Information per serving (1/12th) –fruit not included
Calories: 320, Protein 18 g, Fat 20 g, Carbs 17 g

High Protein Omelette

Watching your macros and want a quick and easy meal that can easily split into two? This high protein Omelette is quick, easy and hits all the taste buds!

Chicken Sausage Al Fresco

Chicken Sausage by Al Fresco

I found these Chicken Sausage Patties by Al Fresco that are absolutely amazing. Adding them to this omelette made it so tasty! Score!

I started with 1 Tsp of Ghee in the pan and added the onions, bell peppers and mushrooms. Once these get nice and warm and begin to soften, add the spinach and tomato and chicken sausage and let it cook and heat the sausage through. While you allow everything to cook, you can crack your eggs and get them nice and blended.

Add the Eggs when everything is cooked, and all veggies are tender. I poured the egg into the mixture and let it melt into every crack until I had used it all.

blended Eggs

blended Eggs

Allow it to cook for a few minutes, until you can tell the egg mixture is solid enough that you could turn it with a spatula, (but don’t!) — time for the broiler.

eggs sausage and veggies Heat the broiler to HIGH, and place the pan (mine is cast iron, so I am able to put the whole thing in the oven). WATCH IT CAREFULLY! The egg will rise and finish cooking under the broiler, cook it until its just beginning to brown. (I like mine cooked a little more than most, but this is totally a personal preference).

Just make sure to cook it long enough to completely cook the egg.

Omelette under Broiler

High protein Omelette


High Protein Omelette Ingredients

High Protein Omelette Ingredients

Ingredients & Recipe

2 large, Eggs – Whole, raw
2 large, Eggs – White only, raw
4 cup, Spinach – Raw
0.50 large, Onions, raw
6-8 Angel Sweet Grape Tomatoes
0.25 cup, pieces or slices, Mushrooms, white, raw
2 ounce, Sweet Bell Pepper (Red, Yellow, Green)
1 tsp, Ghee
1 patty, Chicken Sausage Breakfast Patties


Top with:
2 Tbsp, Medium Organic Salsa
2 Tbsp, Sour Cream Pure & Natural
0.25 c, Deli-Sliced Tamed Jalapeno Peppers

Nutrition Facts
Servings 2.0
Amount Per Serving
*Calories 246
*Total Fat 13g 20 %
Cholesterol 242 mg
Sodium 587 mg 24 %
Potassium 704 mg
*Total Carbohydrate 17 g
Dietary Fiber 5 g
Sugars 7 g
*Protein 19 g


finished omellete

finished omellete

Rocky’s Breakfast Hash

Photo Feb 28, 2 57 11 PM

This dish graces our table more in the fall months  but with spring approaching I wanted to have it a few more times before the weather gets hot.  And while summer and fall are harvest times for winter squash they store so well that they’re available almost year-round.  Easy to make and sure to please this is also great reheated for an easy weekday breakfast go to.

Photo Feb 28, 1 49 49 PM

Cut the acorn squash in half.

Photo Feb 28, 1 53 23 PM

Place cut side down in a glass baking dish, fill with 1/2″ water and bake at 375 for 45 minutes or until just fork tender.

Photo Feb 28, 2 46 49 PM

Cut up your onion and slice your apples

Photo Feb 28, 2 48 35 PM

Melt the tablespoon of fat over medium heat in a cast iron skillet; add the onions, sausage and apples and cook until sausage is no longer pink and apples are slightly tender — stirring occasionally.

Stir in the acorn squash heating through until warm.  Serve and enjoy!

Photo Mar 01, 9 50 18 AM

Recipe & Ingredients

1 tablespoon bacon grease or other healthy fat
1 lb ground pork sausage (pastured)
1/3 cup onions, sliced
2 apples, chopped but not peeled
1 acorn squash

Variations:  add 1/4 lb bacon (nitrate/nitrite free); cooked crisp in a skillet, drained and crumbled.  Set aside.


Cut acorn squash in half, scoop out seeds, bake cut side down in pan with about 1/2″ water at 375 for 45 min or until tender.  Let cool and cut into bite size pieces.

Saute sausage, onions and apples for about 5 minutes or until sausage is no longer pink and apples are tender.  Stir in acorn squash, stir gently and heat until warmed through.  Add crumbled bacon back in if using.

Yum!  Breakfast of champions.

Bacon, Eggs & Grits

There are many different and delicious things one can have for breakfast but it’s only fitting I start with my favorite–basic as it may be–and I’m sure it will also be quite a few of y’alls. . . …


Nothing suits me better on a weekend morning that a nice hearty plate of crisp bacon, sunny side up farm fresh eggs and a helping of grits with a dollop of raw butter.  Makes me happy.  Grits?  They’re not Paleo?  No, they are not and I gave them up for quite some time when I was annoyingly strict Paleo on a much needed healing journey.  But they’re back in my life bigger and better than ever and they’re not just any grits. Once again with the “questionable” foods, it’s the quality and the preparation method that matters most.  Along with someone’s level of health.

The majority of the corn grown in America is vastly unhealthy, GMO and  sprayed with pesticides.  The typical supermarket versions of grits are overly processed, bleached, enriched, ground too fine and tasteless.  Don’t eat those.  I have searched the south (and a few other places) for the best grits.  First off they must not be GMO, preferably organic and definitely stone ground.   They’re not to be found in Tampa, FL but in this age of the internet I can get nearly anything delivered to my door in a timely fashion.  Just so with these Anson Mill organic heirloom grits.

Grits 1

My favorite are the Antebellum coarse white grits.  They do make a quick grits which I will use on occasion when time is of the essence.  The most important step is the soaking.  It doesn’t require more time just a little forethought.  If I’m having these for breakfast before going to bed I put them on to soak. When I get up in the morning, they’re ready to go.  If I’m having them with dinner, I put them on to soak when I wake up.  Done.

Why soak them?  It reduces the cooking time, the trauma to the corn during cooking and makes them more digestible, creamier and just more delicious.


For the Grits

1 cup stone ground grits
3+ cups water
1 tsp sea salt
2-3 tbs raw butter
freshly ground black pepper

You’ve soaked your grits; turn the heat to medium and bring to a simmer (not a boil) stirring constantly.  This should take about 6 – 8 minutes, reduce the heat to low and cover.  Now, about every 10 minutes, give the grits a stir adding a little extra hot water if you’re able to stand your spoon upright.  Add the salt halfway through the cooking time.  Cook over low heat for about 50-60 minutes or until tender and creamy.  To finish them stir in the butter or serve individually with a healthy dollop.  Add more sea salt if desired and the pepper.


For the Bacon

2# nitrate, nitrite free bacon


Heat a cast iron skillet on medium for about 3 minutes before placing the bacon in it; when the bacon just barely begins to sizzle turn the heat down to medium low which will allow it to brown evenly turning every so often.


As pieces are finished remove to drain on paper towels adding bacon and continuing until all is cooked.


Pour out some of that rendered bacon grease into a Mason jar which you can store in the refrigerator for later use.  Keep about 1 tbs or so in the pan to fry up the eggs.


For the eggs

1 dozen farm fresh eggs

Keep the heat at medium low and crack your eggs into the bacon grease


I’m a sunny side up girl myself and I cook mine until the whites are just barely opaque, no flipping.  Hubby likes his over easy; if you do, gently flip the egg allowing the underside to cook for about a minute and then carefully remove so as to not break the yolk.  If you like the yolk hard throughout just cook a little longer.


Over easy