ENTREE SALAD WITH SAUSAGE


Enjoy the healing flavors of this simple and affordable sausage salad. Creamy avocado and crunchy pumpkin seeds offer a filling healthy fat source. The fiber from the greens will keep you feeling great for hours after you eat this meal. Best of all, these salads pack easy and make a great lunch.

Allergens and substitutions: To avoid dairy replace the butter with olive oil. To avoid egg, use a salad dressing without mayonnaise.

 

HEALING BENEFITS

Chicken has high levels of vitamin B along with being a high source of protein, the building block of muscles. Only buy chicken (and all other poultry) that is raised without antibiotics to get truly healthy meat. Read the ingredients on the sausages. Food manufacturers can hide some horrible ingredients in tube meat. If you cannot pronounce it or recognize the ingredient, it’s best to not eat it. Honorable mention goes to Applegate Organics meats for producing real food available widely in the US. It’s not cheap, but real food raised properly seldom is.

 

Avocados are a fruit, not a vegetable. And it has the highest fat content of any fruit on the planet. However, the avocado’s fat is quite healthy and is packed with healing omega-3’s which are good for relieving arthritis and lubricating joints. It is also rich in antioxidants and potassium, which can help lower blood pressure. Don’t let the false “conventional wisdom” of the low-fat movement make you miss one of the most versatile and creamy fruits out there. Avocado is on the Clean Fifteen list, so it is okay to buy this conventionally grown to save some money.

 

Radishes are in the same family as broccoli and kale. These root vegetables are high in potassium and vitamins B and C. Radishes support a healthy liver and combat the effects of hypertension. The leafy green tops are edible also and contain more vitamin C than the roots.

 

PUTTING IT ALTOGETHER

Follow the instructions below to make this simple and savory salad. Trader Joe’s sells radishes that are cleaned and trimmed. These will save you a few steps in the cooking process. However, if you do get radishes with the top greens still intact, wash the greens and add them to your lettuce mixture. They are quite healthy and give even more flavor to every bite. Most people just throw them away but are missing out.

Trader Joe’s sells a quality balsamic vinaigrette that works well with the flavors of this diabetes fighting salad. It’s affordable and easy. However, you will always get a better salad dressing if you make it yourself. And usually cheaper, too. Fresher ingredients and a lack of shelf stabilizing fillers makes for a superior dressing every time. Plus, you can use organic olive oil! Here’s our recipe for a creamy balsamic vinaigrette. But beware, once you realize how quick and easy it is to make a salad dressing you may never be able to go back to a store-bought version.

It’s good practice to pull out all the pots and pans you need before cooking. Likewise, pulling out the ingredients you need to measure or chop beforehand will simplify your cooking. The French call this practice mise en place which translates to “putting in place”. It is practiced in restaurants and taught to chefs in culinary school.

Sausages and steaks have gotten a bad wrap. Both can be really healthy or really toxic. Reading the label on the package is the only way to truly tell if it is good or bad. We have seen sausages hide some of the worst ingredients sold today – high-fructose corn syrup (HFCS), MSG (usually disguised as “yeast extract”), sugar and more. These chicken sausages, pictured in this recipe, are raised without any antibiotics – a good thing. This is the most important text to look for when buying any poultry. No antibiotics, got it? These sausages are also organic, which means the chickens were fed an organic feed mixture. Buying organic poultry also means that they were raised without the use of antibiotics. This is the second most important thing to look for when buying any poultry. But, if you’re pinching pennies on your grocery cart, organic is a “nice to have” but not a must. Poultry raised without antibiotics is a must. Trader Joe’s and Applegate Organics both sell quality sausages.

Larger sausages or brats need to be poached before browning in a skillet (or on a grill). Since the tube meat is so thick, it will not cook completely if you just pan fry it. Raw poultry is dangerous and can contain salmonella. The water poach not only cooks the inside, but can also add flavor, if you use the optional chopped half onion and bay leaf. I always peel and chop an entire onion, then freeze the half I do not use. Also, this is a great use for frozen, packaged pre-chopped onions. It’s a great time saver. Just toss in a handful to the sauce pan.

Fill a medium-sized sauce pan with cold, filtered water. Bring it to a boil on high heat with a lid on it. Once the water is boiling, turn the heat off completely. Add the optional half chopped onion, bay leaf and sausages. Let stand, covered with a lid, for 15 minutes. If you pulled frozen sausages directly from the freezer allow them to poach for about 20 minutes. Do not keep the heat on as this will overcook and possibly explode your antibiotic-free sausages.

Brat Bratwurst Poaching Sausage

When the sausages are poaching, I like to work on prepping the salads. Most often, I make salads four at time for lunches. We use the large pyrex containers. Wash and cut your lettuce if you are using heads of lettuce. A salad spinner makes easy work out of rinsing and spinning the greens dry. Evenly distribute the greens between four containers or plates. Top with the pumpkin seeds and radishes.

After the sausages have taken their 15 minute flavor bath, pull them out and allow the excess water to drain. Then bring a medium or large skillet up to medium heat. Add the butter to the pan and allow it to melt. Pan fry all sides of the sausages until golden brown, as in the picture below. It’s about 3 minutes per side.

Pan Frying Sausage Brat Bratwurst Browning

Once the sausages have finished browning, remove from the skillet, and allow to cool for 5-10 minutes. Hot meat tends to shred, so give it a few minutes to cool then it will cut much easier. Evenly distribute the sausages in the 3 or 4 servings being made.

Avocado browns quickly, so I prefer to slice or dice the green fruit each morning before I leave for work. Always slice the side of the avocado that the big seed does not stick to. Leave the seed in the unused half and refrigerate until later use. The seed will keep it from browning. Likewise, I wait until the minute before I am going to eat the salad to pour the dressing over it. A dressed salad will wilt after an hour or so.

 

ENTREE SALAD WITH SAUSAGE
 
Prep time
Cook time
Total time
 
Enjoy the healing flavors of this simple and affordable sausage salad. Creamy avocado and crunchy pumpkin seeds provide a filling healthy fat source. The fiber from the greens will keep you feeling great for hours after you eat this meal. Best of all, these salads pack easy and make a great lunch.
Author:
Recipe type: Salad
Cuisine: American
Serves: 48 oz
Ingredients
  • Sausage Links, NOT ANTIBIOTICS, Chicken, 4 links
  • Optional: Onion, Chopped, ½X
  • Optional: Bay Leaf, 1X
  • Butter or Ghee, 2 tbsp
  • Salad Greens, Bagged 16 oz OR Whole Heads 2X
  • Pumpkin Seeds, ½ cup
  • Radishes, Sliced, 3X
  • Avocado, Sliced, 2X
  • Salad Dressing, Balsamic Vinaigrette, 8 tbsp
Instructions
  1. Fill a medium-sized sauce pan with cold, filtered water. Bring it to a boil on high heat.
  2. Once the water is boiling, turn the heat off completely. Add the optional half chopped onion, bay leaf and sausages. Let stand, covered with a lid, for 15 minutes. If you pulled frozen sausages directly from the freezer allow them to poach for about 20 minutes.
  3. Prep your salads by splitting the greens into 3 or 4 containers. Top with pumpkin seeds and radish slices.
  4. Bring a medium or large skillet up to medium heat. Add the butter to the pan and allow it to melt. Pan fry all sides of the sausages until golden brown. It’s about 3 minutes per side.
  5. Once the sausages have finished browning, remove from the skillet, and allow to cool for 5-10 minutes. Give them a few minutes to cool down then cut into even pieces. Evenly distribute the sausages in the 3 or 4 servings being made.
  6. Avocado browns quickly, so I prefer to slice or dice the green fruit each morning before I leave for work. Always slice the side of the avocado that the big seed does not stick to. Leave the seed in the unused half and refrigerate until later use. The seed will keep it from browning. Likewise, I wait until the minute before I am going to eat the salad to pour the dressing over it. A dressed salad will wilt after an hour or so.

 

Photos by Fotolia and liz west.[/two_third]

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