Make Your Own Heart Healthy Sausage

Sausage is not good for you.


We know this. We eat it anyways.

What if I gave you a reasonable alternative? And no, I’m not suggesting “turkey sausage” that you can buy at really expensive prices.

I mean a cheap, healthy, delicious alternative. Would you be willing to give it a try? Okay… You’ll need a couple of things.

Shopping List:

  • Ground Pork Loin – pick up one of those huge porkloins when they’re on sale and deliver it to the butcher. Ask the nice man/woman to trim the fat off and grind it up for you. Tell him you don’t care if you lose some of the weight. That’s fine. (You’re still getting a heck of a deal). He will deliver you a HUGE package of ground porkloin. Maybe even TWO big styrofoam containers filled up all the way – how much does this large portion of meat usually cost me? $20.00. That’s crazy cheap. Especially considering this is the equivolent to 15 little packages of “turkey sausage.”

Heart Healthy Sausage

  • Spices: Cumin, Oregano, Sage, Pepper, Salt, Garlic Powder – You should have some of these at home. One way to get spices in bulk for cheap is to go to a Middle Eastern Food Store.

That’s it. Two stops and you’re ready to go home and make some sausage.


The first thing you’ll want to do is portion out the ground porkloin into smaller sizes, store them in freezer ziplocks (get rid of the air in the bag), and put them away in your freezer for later. You can’t eat all that meat at once.

Next, make you’re seasoning mix. This is a ratio recipe. You can double, triple it, or quadruple it. I like to make some extra so I can store it in my spice cabinet to save me some time the next time I defrost some porkloin.

This is the “tricky” part. Add enough seasoning to the pork sausage until you can smell it. It’s not an exact science. I would start with a healthy covering (1/4 cup seasoning to 1lb meat) over the top. Work it in, bend over and sniff it. Does it smell like sausage yet? If so, you’re ready to make patties and start cooking.

Recipe: Sausage Seasoning


  • 1 T salt
  • 1 T garlic powder
  • 1/2 T pepper
  • 2 T ground cumin
  • 1 T sage
  • 1/2 T basil
  • 1/2 T oregano


  1. Scale recipe as needed.
  2. Mix spices together.
  3. Possible Extra Step: If you want the spice mixture to be without the  runchy bits from the dried oregano and pepper, then you’ll need to put them in a blender and pulse it on high. This should make it into a fine powder. You can also do it with a morter and pestle.
  4. Add generously to ground pork loin.
  5. Cook in skillet without added oil. Cook through.

I use this a lot to replace “sausage” in recipes. I used it in this post, and this one.

One thought on “Make Your Own Heart Healthy Sausage

  1. Pingback: A Good Breakfast Argument | thebeetingheart

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s