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I love Julie Bauer from Paleomg! She was one of the first food/fitness people I followed on Instagram years ago when I first started Crossfit and was paleo for a bit. Now I love her for her humor, cute puppy stories and fashion sense… she’s basically the reason I have a “like to know it” account and that thing gets me in trouuuubleeeee. There’s just so many cute clothes out there that I obviously NEED even though I really only live in leggings and sneakers.. I still NEED the thigh high boots and beautiful dresses. And you basically just click your size and check out with paypal.. ugh it’s just too easy, y’all.
Anyway, I bought her cookbook a couple of winters ago as soon as it came out and it’s easily one of my most used cookbooks. There’s a beautiful chocolate cake that I’ve attempted and ruined at least three times (sorry anyone who attended Legend’s second birthday!! I got confused and thought I could bake!) But there’s also a lot of other recipes that are staples in our house.
These breakfast sausages for one. I make these every year for Christmas morning so we have an easily reheated, protein dense breakfast.
The way she has the recipe written, there’s just kind of a lot of fat. And in general I like to save my fats for more important things like peanut butter at the end of the day.. just sayin’! Sooo I’ve just made some small changes to make this a little more protein dense and a little less fatty. Hope you enjoy!
MEL BELL SHEFF
Macro Friendly Paleomg Breakfast Sausages
2 teaspoons fennel seeds
1 pound 99% lean ground beef
50 grams diced apple
30 grams maple syrup
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon paprika
1 teaspoon salt
1/2 teaspoon ground sage
1/2 teaspoon red pepper flakes
1/2 teaspoon dried rosemary
1/4 teaspoon black pepper
Toast the fennel seeds in a pan until you smell them. This takes about 4-5 minutes on medium heat. SET A TIMER. I don’t usually and I’ve burnt these. 5 minutes. tops. Mix all the other ingredients together in a bowl.
Then evenly portion out the patties. I like about 75g per patty. 50 grams tends to be too small, 100 too big.. soo 75 grams. Spray your pan with some pam or other kind of spray olive or coconut oil. You can use butter or ghee here too but be sure to count that in. Cook the patties a few minutes on each side and call it a day.
These stay good in a sealed container in the fridge about 4 or 5 days, and you can totally put them in the freezer until you need them too.
Macros are about 15 protein/4 carb/1 fat but this will depend on exactly what you use.