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Savory Chicken Sausage and Mushroom Salad

Savory Chicken Sausage and Mushroom Salad

I bet my family isn’t the only family that is always looking for a quick but healthy dinner that all of us enjoy.

We recently came across a delicious, preservative free chicken sausage from Aidells. It has become a go to favorite for all of us. It comes fully cooked so all we need to do is heat it up depending on the dish. At Costco a pack of 15 sells for $13.49. That’s about $0.90 per sausage.

We’ve used this as a hotdog substitute, packed it in the kid’s school lunches, and even taken it as a high protein fuel while hiking.

Our newest rendition involves dicing it and sautéing it with mushrooms in Kerrygold butter. Once the sausage is heated up we melt some coconut oil in the pan then pour it all on a bed of shredded romaine lettuce. It is finished by topping it off with mozzarella cubes and salt to taste.

The coconut oil goes great with the sweetness of the apple in the sausage and no other dressing is needed. This dish refrigerates well (if there are leftovers) and is very filling.

There are 2 grams of net carbs per sausage and 0.5 gram of net carbs per medium sized mushroom used. Of course the butter and oil contribute no carbs while the mozzarella only adds 1 gram per ounce of net carbs and 2 cups of the lettuce is only 1 gram of net carbs. My typical serving is only 5.5 grams of net carbs.

In a recent experiment where I monitored my blood sugar levels every five minutes for seven days (more on that in another post) this meal never raised my blood sugar above 99 mg/dL. Imagine that, a completely satisfying and nutritious meal that doesn’t raise my blood sugar AND my kids will eat it. Well, they still pick out the mushrooms.



Easy Crustless Mini Pumpkin Pies


Easy Crust Less Mini Pumpkin Pies
This is a great low carb, sweet treat for the fall holidays!
  • •1 15 oz. Can Pumpkin Puree
  • •1 13.5 oz. Can Coconut Milk
  • •1/2 Tbsp. Pumpkin Pie Spice
  • •1/2 tsp. Celtic Sea Salt
  • •1/2 c. Granular Sweetener -- for sugar-free I recommend Birch Xylitol or Swerve
  • •2 Large Eggs
  1. Preheat oven to 425 degrees F.
  2. In a medium bowl, using electric beaters, combine pumpkin, coconut milk, pumpkin pie spice, salt, stevia and sweetener until smooth.
  3. Add eggs one at a time and mix just until incorporated.
  4. Place eight oven-safe custard cups on baking sheet.
  5. Fill each custard cup with scant ½ cup filling.
  6. Bake 15 minutes then reduce oven temperature to 350 degrees F and continue baking 40-45 more minutes.
  7. Cool completely on rack for 1 hour or until set.
  8. Top with dairy free whipped cream, serve and enjoy!
For a sweetener you can use Splenda or Stevia.
Also, you are welcome to use full fat, dairy whipped cream for topping!
Nutrition Information
Serving size: 1 Carbohydrates: 7 Fiber: 2


VitalFest is tomorrow

Don’t forget that VitalFest is tomorrow. Come on out and have fun. Lots of games for the kids and other fun things to do. You can meet our staff, hear from our experts, or even try out the treadmills if you want.