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The Quest for a Perfect Low Sodium Sausage Recipe Continues

7w ago
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Jane Fyffe's "Secret" Formulas for Different Sorts of Sausages

Jane Fyffe's "Secret" Formulas for Different Sorts of Sausages

As some of you know, I've been engaged in a crash course in low sodium cookery over the past few months, ever since my father-in-law came down with congestive heart failure and agreed to move in with us. I've been trying to come up with low sodium versions of his old favorites. Something he misses badly is sausage - the stuff that's available in the grocery store is packed with sodium, so I've been trying desperately to come up with a low sodium alternative that won't send him back to the cardiac ward. While my father-in-law enjoyed the results of my first attempt ( foodtribe.com/p/low-sodium-breakfast-sausage-Iqg3s4kDSZeqo2DJPXm1qg ), he did not think it tasted much like sausage, so I wanted to somehow improve the recipe to achieve a more sausagey sausage taste. I'm kind of handicapped in meat cookery because I'm a vegetarian, so I reached out to Jane Fyffe, who kindly agreed to assist me in my quest. I hadn't planned to post this "recipe," because I wasn't sure if this was her secret formula or something, but she encouraged me to post away... so here it is. Thank you, Jane!

Jane sent me a picture of notes she'd made for various sausage seasonings, and suggested a formula for breakfast sausage that she'd "...put together many moons ago," which included four teaspoons brown sugar, 1/4 teaspoon crushed pepper, 1/2 teaspoon paprika, 1 teaspoon sage and 1/8 teaspoon nutmeg for each pound of meat. She strongly suggested that I visit a butcher to obtain some unseasoned sausage meat or ground pork. Next time I go grocery shopping, I'll inquire at the meat counter to see if they can help, but for this attempt I had to use ground turkey because it was all I had on hand.

So this time around, I combined a pound of ground turkey, 2 teaspoon brown sugar, 2 teaspoon maple sugar, 1/2 teaspoon crushed red pepper flakes, 1/4 teaspoon ground black pepper, 1/2 teaspoon smoked paprika, 1 teaspoon sage, 1 teaspoon thyme, 1/8 teaspoon nutmeg, and 1 teaspoon fennel seeds. I formed them into patties and baked them for 20 minutes at 350°F, flipping them halfway through. I have to admit that they smelled pretty darn good as they cooked!

So how did they turn out? My father-in-law liked them! Unfortunately, he  admitted that he no longer remembers how real sausage tastes, but said that I should stick with this formula because it's good. When I told him that I planned to buy some ground pork the next time I'm at this grocery, he said not to bother because the turkey was just fine. So for him, the formula is a winner, but I didn't know if it would appeal to others... I needed a carnivorous guinea pig, so I shanghaied my son.

Then I ran into a problem. Even though my father-in-law loved them, my son tried it and gave me an honest review: He told me the sausage patties were "kind of bland" and didn't really taste like sausage at all. And then came the knockout blow : "This is one of those low sodium things, isn't it?" While I appreciated the honesty, I didn't know what to do about it. Jane suggested that I just tell you folks what happened and let you all take it from there.

I'm pretty sure, based on the ingredients, that it would be probably be more sausage-like if one uses ground pork and properly salted the mix. Jane pointed out that the formula is "...just a starting guide line anyways." It can and should be tweaked to please individual tastes. Jane says that people like my son, who aren't on a low sodium diet, could add salt to bring out the other flavors.

Jane explained that when she's trying to season something like this, she "...would fry up a sampling and try it and adjust and fry up another sampling," until she finds the right combination of flavors, but since I don't eat meat, I need to rely on other people's taste buds. In this case, the person it's intended for likes it just fine the way it is, so I guess my job is done. But please don't hesitate to play with your food  - it's the only way to make it your own!

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Comments (23)

  • I know this sounds a bit odd but when I’ve made homemade sausage I also add Worcestershire sauce and a touch of lemon juice. The acid helps bring out those spices and herbs. The recipe sounds tasty, but like you said you just have to play around with your food a bit. Good job to you and Jane.

      1 month ago
    • Hmmmm... thank you, I might try that next time. A lot of low sodium recipes include lemon juice and that might be why.

        1 month ago
    • It’s amazing how a splash of simple lemon or lime juice can bring out flavors.

        1 month ago
  • I hope you continue your quest! I’m sure you will find the perfect recipe soon! Do you have a local butcher you could ask??? Just wondering if they would be able to help make something for you too…

      1 month ago
    • Oh I will - my fil has had to give up so much, I at least want him to be happy with his meals. Luckily, he loves desserts, which I've found are pretty easy to cut sodium from (though they aren't as puffy because of the lower amounts of baking powder)...

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        1 month ago
    • Awww that’s lovely 😊 people can surprise you and quite often a place like this is just where you need to be to feel support 💕 I hope you find a recipe soon I wish I could help but I doubt he would appreciate tofu or soya based sausages

        1 month ago
  • It broke my heart when your FIL said he forgot what real sausage tastes like 😥

    What really matters here is that your FIL liked it.

    This is my opinion , meat has its own flavor that can not be replicated. That is why turkey bacon doesn't taste like bacon and this list can go on forever. You are getting a lot of good advice and I am positive you will be able to make some great tasting sausage everyone will like. 🙂

      1 month ago
    • It's sad, but in a way it's a good thing. If he remembered, he might then have a constant desire for something he can't have anymore; this way, he can at least be happy with what he's allowed to have. It does make a huge difference, too - I messed up...

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        1 month ago
    • I just figured out what you're saying - sausage needs pork! My hubby's Aunt mentioned that there are some low fat pork cuts available, I think my next attempt will be to track some down at the local Hannafords and freak out the guys at the meat...

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        1 month ago
  • Awesome post Jeannine. Thank you! My horrible chicken scratching 🤣

    Even if you take store bought brand you will always find some that like or dislike especially turkey sausage. But fil was the main goal 👍

      1 month ago
    • Thank you and you're welcome! I wouldn't have even posted this if you hadn't encouraged me to do so. Thank you for allowing me to share your top secret formula with Foodtribe. ☺ And yes, my father-in-law is very happy with the results, so my...

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        1 month ago
    • No problem 😊

        1 month ago
  • Nothing like waking up to Morning sausages, a great accomanyment to any other breakfast item!

    These do not look dry but juicy, the way sausage is supposed to be, nice job!

      1 month ago
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