Tuesday, November 29, 2011

21 Day Sugar Detox - Almost underway!

On December 1st - I am starting my 21 day sugar detox before the holidays.  I picked up the ebook - 21 Day Sugar Detox a few months ago and love it!  It's amazing how sugar can sneak it's way back into our diets!  Check it out! Have a great day!!

http://www.the21daysugardetox.com/

Wednesday, November 23, 2011

Thanksgiving Recipe Ideas

This Thanksgiving I am planning to test out a few recipes, and use a few of my own.  Happy Thanksgiving!

 Cauliflower & Leek Mash: Planning to use some of my homemade beef bone broth brewing at home to steam the cauliflower and leeks, and add a little ghee into the mixture.  Once it's ready I am planning to whip it up w/ the hand mixer & voila! If you wanted to make this vegetarian use veggie broth, if you wanted to make it vegan use veggie broth & olive oil or coconut oil.  This is a great option for those not eating potatoes but wanting to indulge with a good homemade paleo gravy.  Here is a link to my current recipe on making a cauliflower mash.

http://eat2beehealthy.blogspot.com/2011/10/cauliflower-mash-recipe-potatoes-who.html


Mushroom Gravy: I created this recipe by accident a couple of weeks ago when trying to make a base for a quinoa risotto for some friends of mine who are vegan.  The gravy turned out so delicious!  It was super simple to make too. 

http://eat2beehealthy.blogspot.com/2011/11/portobello-mushroom-gravy.html


Green Bean Casserole: One thing I would really miss this Thanksgiving being Paleo is eating green bean casserole.  Coming from the midwest this gluten laden dish is almost always a staple during the holidays.  Luckily I found a recipe to test out for tomorrow on The Grass Fed Girl's blog.  Here is a link to check it out.  Will report back after I eat it on Thursday!! =D 

http://grass-fedgirl.blogspot.com/2010/11/low-carb-dairy-free-gluten-free-green.html

Sweet Potato & Chipotle Gratin: I have tested this recipe out before and it turned out delicious.  I would suggest tasting/adding the chipotle slowly or the mixture might get a bit spicy and ruin the dish.  I found this recipe on Jen's Gone Paleo.  Here is a link in case you would like to test it out as well this Thanksgiving. 

http://jensgonepaleo.blogspot.com/2009/12/sweet-potato-gratin.html

That's it for me on the cooking front this year.  My aunt will have the free range turkey & ham from Whole Foods, and my friend Rebecca is making a paleo pumpkin pie for dessert. Yummy!  I am sure there will be other non paleo dishes at the house too, but I don't think I will miss eating those one bit with all the yummy food options I have coming my way this year being paleo/primal!!  

The recipes below are delicious and a great addition to your Thanksgiving feast too.  Enjoy! 

Sauteed Cider Kale:
http://eat2beehealthy.blogspot.com/2011/11/cider-sauteed-kale.html

Pan Fried Brussels Sprouts: Pumpkin Pie:

Happy Thanksgiving!


Cider Sauteed Kale

Cider Sauteed Kale

Ingredients:

1.5-2 Bunches of Organic Kale
1/2 Red Onion
1/4 Cup Apple Cider Vinegar
2t coconut oil
1t Cumin
Sea Salt
Black Pepper

Directions:
  • Rinse Kale, pull from stems and massage leaves for 3-5 min.  
  • Place coconut oil into frying pan and turn on medium heat to melt
  • Once melted add diced red onion and saute until translucent
  • Add Kale and saute for 2-3 min stirring into onion mixture
  • Add cumin, sea salt & black pepper, stir and turn on low heat
  • Pour apple cider vinegar into pan and cover on low heat for 3-5 min
  • Once done serve along side your main course.

Pan Fried Brussels Sprouts

You can choose to shred or cut your brussels sprouts in half before making this dish.  They will both turn out amazing.  Enjoy!

Pan Fried Brussels Sprouts

Ingredients:
2lb Brussels Sprouts - Washed, Cut in Half
1T Rendered Bacon Fat (I saved some from the bacon we buy from Tara Firma Farms) If wanting to make this vegetarian you can use ghee or butter, if wanting to make this recipe vegan use palm oil.

2 Shallots - Diced
4 Garlic Cloves - I used the Garlic Press
2T Soaked Walnuts Chopped
Sea Salt - To Taste
Black Pepper - To Taste
Italian Seasonings - To Taste

Directions: 
  • Heat rendered bacon fat in cast iron pan over medium heat
  • Toss in Shallots and saute for 2-3 min over medium heat
  • Add Brussels sprouts, sea salt, black pepper, italian seasonings and Stir

  • Let cook for 2-3 min, stir, and repeat 2 more times.
  • Toss in Garlic & Soaked Chopped Walnuts and let cook for 1 min
  • Serve!

Portobello Mushroom Gravy or Pureed Soup

I will post a photo of my gravy later tonight once I whip this one up for tomorrow. Enjoy!

Ingredients:
3-4 Large Organic Portobello Mushrooms - Diced
1 Yellow Onion - Diced
1 Large Leek - Chopped - Optional
3 Cloves of Garlic - Minced
1t Italian Seasonings
Sea Salt - To taste
Black Pepper - To taste
1-1 1/2T Coconut Oil or Ghee
1/2-2C Hot Water or Hot Broth of Choice - (Based on your desired consistency for Gravy)

Directions:
  • Saute Diced Onions, Garlic & Mushrooms, Italian Seasonings & Sea salt in Coconut Oil or Ghee

  • Add sauteed mushroom mixture to vitamix and blend until smooth
  • Once completed add mixture into a large bowl and add water or gravy slowly to reach your desired consistency. 
  • I added a little truffle oil at the end to take it up to the next level.  So yummy!

  • Serve & Enjoy!

Saturday, November 19, 2011

Paleo Pumpkin Cheesecake

Last night we had a dinner party at our house and with that comes various dietary needs.  We have friends that are vegan, vegetarian, paleo & as my aunt calls them heathens(people who eat anything and everything with no limits).  My husband made braised beef short ribs and I made two types of cauliflower mash 1) w/ homemade beef broth, ghee, onions, garlic, seasonings(paleo) and 2) vegan version with water, coconut oil, seasonings, garlic, onions.  My aunt made brussels sprout slaw three ways (vegan, paleo and heathen).  I decided to try and give my first go at making a paleo/vegan pumpkin cheesecake that everyone could enjoy.  It turned out so GOOD! I used two recipes as guides in making my recipe - one vegan & one paleo as a guide and tailored it to my taste buds as I went along.  The Paleo recipe was from The Food Lover's Primal Palate - http://www.primal-palate.com/2010/11/bills-chiffon-pumpkin-pie.html.  The vegan version of the recipe was from a Dairy Free/Gluten Free site called Real Sustenance - http://realsustenance.com/pumpkin-cheesecake-or-pie-free-of-glutendairysoycorneggsnutssugar-and-grains-paleo-vegan/#comment-3981

Here is my Spin on a Pumpkin Cheesecake - Enjoy!

Ingredients for Crust:
1 1/2c Almond Flour
1/2c Soaked Pecans  (Consists of soaking nuts for an hour or two prior to use in water.  Helps make them easier to digest and softer for mixing into the recipe)
1/2t sea salt
1/4t arrowroot powder
1/4t baking soda
1/3 cup melted coconut oil  (possibly a little more if the dough seems a little to dry to make into a crust in the pan)
2T Maple Syrup
1-2t Vanilla Extract

Directions:

  • Preheat oven to 350F
  • Rinse soaked pecans and put into food processor and blend until fine - set aside
  • Melt Coconut Oil in heat resistant glass bowl in oven
  • In a medium bowl mix all dry ingredients together, once completed add pecans to the mixture
  • In a small bowl mix all wet ingredients together including melted coconut oil
  • Stir wet ingredients into dry
  • Pat dough into a 9.5inch round glass pie dish (Create an even layer all the way around and up around the edges to form your crust)
  • Bake for 10-20 min (my stove took 20-25 min but we also had the braised short ribs in there at the same time.  It should look golden brown when it's done)
  • Remove from Oven to Cool - Set Aside

Ingredients for Cheesecake Filling:
3t Vanilla Extract
1 1/2c Soaked Pecans (Consists of soaking nuts for an hour or two prior to use in water.  Helps make them easier to digest and softer for mixing into the recipe)
15 oz Pure Pumpkin Puree
1/2 Cup Full Fat Coconut Milk from Can (Put coconut milk into fridge for at least an hour prior to use, skim off thickest cream from the top of your can for the recipe)
1 Dropper full of Stevia Extract
1t Raw Honey
3-4t Pumpkin Pie Spice - to Taste
1t cinnamon (optional) - to Taste
1/2-1t ground sea salt - to Taste

Directions:

  • Put all ingredients into a food processor or vitamix and blend together until creamy & smooth
  • Pour mixture onto cooled cooked pie crust and put into fridge for a minimum of 3-4 hrs before serving.  It can be ate sooner, but it won't set as well. 



Thursday, November 17, 2011

Press your Luck - No Whammies!

Happy Thursday!  I woke up bright and early this morning and got myself into CrossFit SL.  I literally woke up 1 min before class was starting threw on clothes and ran down there.  I am so glad I got my booty out of bed on this chilly fall morning!  It never fails that it always starts my day off right and feeling great!  I need to try and incorporate this more into my day to day routine!  Check out my workout logs...it's hard to believe I have been doing crossfit for almost 3 months on 11/23.  My body has changed so much over the course of the past 3 months.  I feel amazingly strong & healthy!

I have been eating Paleo/Primal since 9/5 and I love it! I have had a few hiccups in the past month but I am really trying to follow the 90/10 rule and know sometimes things will be out of my control (100% GLUTEN FREE Always).   This weekend it was in my control and I decided to allow myself a treat.  I pressed my luck ..and it failed on me.  This past weekend I tried gluten free pizza while I was out of town w/ my hubby for our anniversary and it was a BAD idea.  I felt so sick afterward! My digestive enzymes(that I luckily had on hand) helped a little bit with the discomfort.  My body didn't know what in the hell to do once it started trying to digest it!  It was a lesson learned for me that's for sure.  One thing I do miss eating is cheese, and EVERY time I try and eat it I get a bad tummy ache.  I am sure the combo of cheese and gluten free dough did a whammy on me.

My motto should be "No Whammies!"



 I know it's my body telling me to stop eating it...and I think my taste buds & brain might be in denial just a little bit.  Each day of not eating dairy does get a little easier.  One thing I have found that I can digest is clarified grass fed butter.  I use that on occasion in my cooking to add more depth to the flavors.  Once I get through the holidays I plan to write a blog about my experience being paleo & cross fitting w/ before & after pictures.  I hope everyone will find this journey just as interesting as I do! LOL!  Another little update, I decided to go back to school this spring and get my second certification in nutrition with Bauman College.  It will take me almost a year to complete but I feel it will be well worth it! I am excited to learn more of the clinical aspect of nutrition.  Be on the lookout for posts about various new topics I will be learning in the coming months.  Have a wonderful Healthy Happy Day!

Live, Love, Laugh & BEE Healthy Doing It!

Ciao,
Chrissy

Monday, November 14, 2011

Chicken Soup

Tonight I was planning to make homemade chicken soup sans noodles & potatoes for dinner and remembered we had chorizo on hand.  I decided to give it a whirl and my recipe was inspired from there.  It turned out absolutely delicious!!  Enjoy!



Serves 6-8

Ingredients:
1lb Boneless Skinless Chicken Breasts or Thighs
1/2 Chorizo Mexican Style Sausage Link

2t Celtic Sea Salt
1t Black Pepper
1.5t Garlic Powder
2t Italian Seasonings
1t Cumin
1T Onion Powder
8 Large Carrots - Chopped
1 Large White Onion - Chopped
1 package of Celery Hearts - Chopped
3 Cloves Garlic - Minced
6c Homemade Chicken Broth
4c Water (only used this because I ran out of Homemade Broth - otherwise I would have done 10c of Broth)
2t Coconut Oil

Directions:
  • Put coconut oil into Stock Pot and melt over medium heat
  • Rinse chicken & Add Chicken whole into Pan


  • Saute for 4 min each side
  • Remove from stock pot and set aside
  • Add Chopped Onions, Celery, Carrots & Dash of Sea Salt
  • Saute for 3-5 min
  • Shred cooked chicken, add to soup

  • Add Broth, Water, Sea Salt, Black Pepper, Garlic & Onion Powder, Italian Seasonings & Cumin, Minsed Garlic - Stir & Cover on medium heat
  • Remove casing from sausage, shred and add to soup
  • Simmer for 1hr covered, stirring every so often
  • Time to Eat!





Thursday, November 10, 2011

Spicy Cream of Chicken Soup

I started to make my chicken chipotle soup and decided to give this recipe a little twist with some coconut milk.  It turned out so DELICIOUS!  


Ingredients:
  • 2 tbsp coconut oil
  • 1 onion, finely chopped
  • 3 cloves garlic, pressed
  • 4 skinless boneless thighs, cut into 1/2 in" pieces 
  • Canned 2 chipotle chilies in adobo sauce, finely chopped, plus 2 tbsp adobo sauce from can -Be careful to buy the non gluten brands.  Some have flour in them.  Use less if you don't want the recipe as spicy.
  • 7 cups broth - I use homemade chicken broth
  • 1/4 cup fresh cilantro chopped
  • Himalayan Sea Salt and Black pepper – To Taste
  • 1 Green Bell Pepper
  • 3 Roma Tomatoes 
  • 3 tbsp Hemp Seeds(optional)
  • 1 bunch swiss chard (diced)
  • 1 can Native Forest Coconut Milk
Directions:
  • In large stockpot, heat coconut oil medium-high heat. Stir in onion, garlic & swiss chard, lower the heat medium and cook until onion begins to brown - about 7 min
  • Increase the heat to high, push the veggies to the side of the pan, add the chicken and cook, stirring until golden, about 5 min. 

  • Add chopped bell pepper, tomato, chipotles & hemp seeds. Stir in adobo sauce & chicken broth

  • Simmer on med-low heat for 15-20 min
  • Stir in cilantro, coconut milk & season w/ sea salt & black pepper(to taste) and simmer an additional 5-10min
  • Remove from heat and serve up and garnish with avocado

What is Metabolic Syndrome? Am I am at risk?

What is metabolic syndrome?  Metabolic syndrome is the presence of the following risk factors that occur together and increase the risk of cardio vascular disease, heart disease, coronary heart disease, stroke and type 2 diabetes. 
  • Excess weight around the midsection
    • 40 inches and above for Men
    • 35 inches and above for Women
  • High Levels of Triglycerides(Blood Fats) - Measured at the time of a blood test during your annual physical.
    • At or above 150mg per deciliter for men or women
    • Low levels of HDL (Good Cholesterol) - Again taken during your annual physical as part of the Cholesterol check(this includes Triglycerides, HDL(good), LDL(Bad)
      • Below 40mg - Men
      • Below 50 mg - Women
  • High Blood Pressure
    • At or above 130/85
    • High Fasting Blood Glucose Levels
      • At or above 100-110mg per deciliter
Tests that your Dr, ND or Holistic Nutritionist could run to check your risk factors are as follows:
  • Blood Pressure Test
  • Glucose Test
  • Cholesterol Test (HDL, LDL & Triglyceride breakdown)
  • Cholesterol Particle Size - This test isn't always given, and sometimes only provided if client is at risk, or requests the test from their Dr or naturopathic Dr.
If you feel you might be at risk due to one or more of the above categories, it would be best to work with both your Dr & Nutritionist to help lower your risk factors with diet, exercise & in some cases medications.

Please feel free to contact me for a free 15 min consultation via phone or email to answer any quick questions you might have to help lower your risk factors naturally with diet & exercise.

Sources: Bauman College - NE- Weight Management Module - Class 1 by Ed Bauman, US National Library of Medicine - Metabolic Syndrome

Sunday, November 6, 2011

My favorite coconut milk

BPA free cans. Can be found at Whole Foods or Amazon. I buy mine by the case on amazon it's cheaper.

Friday, November 4, 2011

Cheezy Crackers

I made these crackers for a couple Halloween parties this past Saturday.  They came out so crunchy & delicious!  I got the idea from a recipe I found on Elana's Pantry.  I forgot to take a picture of the crackers but they looked a lot like Elana's in the photo but without spices & I used flax seed meal as well in the recipe.

Ingredients:
3c  Fine Almond Flour
1c Ground Flax Meal
2T Olive Oil
4T Water
2T Brewers Yeast (Lewis Labs Only - It is derived from Beets)
1T Sea Salt
2t Garlic Powder
2t Onion Powder

Directions:

  • Preheat oven to 350F
  • In large mixing bowl combine - Almond Flour, Flax Meal, Sea Salt, Garlic & Onion Powder
  • In medium mixing bowl whisk together - olive oil, water & nutritional yeast
  • Fold wet ingredients into dry mixture until fully combined together
  • Roll the dough into 2 balls (I used 2 circular baking pans - so if you used a very large cookie sheet you could probably make 1 ball)
  • Take parchment paper and measure to size of pan and place on pan. Put ball of dough on top of the parchment paper & pan. Take the 2nd piece of parchment paper and lay on top of the ball of dough.
  • You'll want the dough about 1/4-1/8 inch thick once you have rolled it out. (I used a clean empty Bubbies Sauerkraut Jar to roll mine out)
  • Remove top parchment paper and discard
  • Cut dough into 2 inch squares with a knife or pizza cutter
  • Bake at 350F for 15-20 min.  Check on your crackers 10 min into cooking to ensure they aren't burning. 
  • Enjoy w/ your favorite dips or on their own.

Thursday, November 3, 2011

Jamaican Jerk Wild Salmon w/ Pan Fried Brussels Sprouts

I am officially obsessed with trying out recipes from The Food Lover's Make it Paleo cookbook.  Every single recipe I have tried has been delicious!  Tonight my recipe was inspired from their Jamaican Jerk Salmon.  I changed the rub a bit, and didn't grill but rather baked the salmon.  Below is my spin on the recipe and it turned out so delicious!

A link to their recipe for comparison: http://www.primal-palate.com/2011/04/jamaican-jerk-salmon.html


Jamaican Jerk Wild Salmon
**You'll want to marinade the salmon for 1-2hrs, so plan ahead.  I marinaded mine while I was at the gym for an hour**


Ingredients: 

1lb Wild Salmon cut into 4-6oz portions
1t Cinnamon
1t Ginger
1t Garlic powder
1t Onion powder
2t Cumin
1/4 t Dried thyme
1/4 t Cayenne pepper
1t  Sea salt
2T Olive oil
Juice of 2 limes or lemons (I used 2 unripened lemons from my yard)
1t Organicville sriracha
2T Coconut Aminos
Coconut Oil

Directions: 
  • Whisk all ingredients together in a bowl

  • Put Salmon in glass dish and put marinade over and cover in fridge for 1-2Hrs

  • Turn oven onto 425
  • Lightly coat glass baking dish w/ coconut oil

  • Place fish into baking dish and brush the marinade on top of the fish
  • Bake in oven 10-15 min (Check on it at 10 min and see if it's to your like ability, if not keep cooking)
  • Enjoy!
Pan Fried Brussels Sprouts

Ingredients:
2lb Brussels Sprouts - Washed, Cut in Half
1T Rendered Bacon Fat (I saved some from the bacon we buy from Tara Firma Farms) 

2 Shallots - Diced
4 Garlic Cloves - I used the Garlic Press
Sea Salt - To Taste
Black Pepper - To Taste
Italian Seasonings - To Taste

Directions: 
  • Heat rendered bacon fat in cast iron pan over medium heat
  • Toss in Shallots and saute for 2-3 min over medium heat
  • Add Brussels sprouts, sea salt, black pepper, italian seasonings and Stir

  • Let cook for 2-3 min, stir, and repeat 2 more times.
  • Toss in Garlic and let cook for 1 min
  • Serve!

Tuesday, November 1, 2011

Smoked Paprika Chicken Drumsticks & Cider Sauteed Kale

Tonight I made a recipe from the The Food Lover's Make it Paleo cookbook.  It called for chicken thighs, but we didn't have any of those on hand so I used pasture raised chicken drumsticks that we had purchased from US Wellness Meats.

Link to Recipe from The Food Lover's Primal Palate

Ingredients:
5 Chicken Drumsticks
1t Paprika
1t Garlic Powder
1t Onion Powder (added into recipe because I thought it would be a good accompaniment)
1/4t Cayenne Pepper
1.5t Cumin (original recipe called for 1tsp cumin)
1.5T melted Organic Red Palm Oil (the cookbook showed this as the oil to use, on their site they recommend using olive oil.  I decided to use the palm oil because it is known to have excellent stability at high temperatures over olive oil)
Sea Salt
Black Pepper

Directions for Smoked Paprika Chicken Drumsticks: 
  • PreHeat oven to 425 degrees F
  • Rinse Chicken Drumsticks and place into baggie
  • Melt Palm Oil in Toaster/Convection oven at 350 for 3-5 min(just enough to melt not heat fully)
  • Pour melted oil into small mixing bowl, add spices/seasonings, and whisk together
  • Pour into baggie and mix chicken around in spice mixture. 
  • Place drumsticks on Baking Pan, sprinkle with sea salt & black pepper(to taste)

  • Cook for 40-45 min
Cider Sauteed Kale

Ingredients:

1.5-2 Bunches of Organic Kale
1/2 Red Onion
1/4 Cup Apple Cider Vinegar
2t coconut oil
1t Cumin
Sea Salt
Black Pepper

Directions:
  • Rinse Kale, pull from stems and massage leaves for 3-5 min.  
  • Place coconut oil into frying pan and turn on medium heat to melt
  • Once melted add diced red onion and saute until translucent
  • Add Kale and saute for 2-3 min stirring into onion mixture
  • Add cumin, sea salt & black pepper, stir and turn on low heat
  • Pour apple cider vinegar into pan and cover on low heat for 3-5 min
  • Once done serve along side the Chicken


Enjoy!

Sausage & Peppers w/ "Rice"

I wish I could take credit for this recipe. It is so delicious! My husband was gracious enough to let me post his recipe on my blog to share.  Typically he makes the sausage & peppers w/ a homemade creamy polenta.  I no longer eat corn, so this isn't an option for me.  I had some cauliflower on hand and decided to make us Cauliflower rice to eat with it instead.  Luckily my hubby liked this healthy option too!

-Sausage & Peppers w/ Cauliflower Rice-
Serves 4

Ingredients:

2T Olive oil (My hubby makes most of his dishes with olive oil when sauteing, but I tend to use coconut oil due to it having a higher saute temperature tolerance.  Feel free to replace olive oil with coconut oil)
4 Whole Sausages (We used our pasture raised sausages from Tara Firma Farms)
Italian seasonings - To Taste
2 Red Bell Peppers - Sliced
2 Green Bell Peppers - Sliced
1/2 medium onion - Chopped
4 sprigs fresh thyme
2 sprigs fresh rosemary (from our garden)
1/2c of white wine
1/2c of red wine
4T Gluten Free Mustard
2c chicken stock (We used our homemade one that we did over the weekend)
1-2c tomato puree (Used pureed Roma & San Marzano tomatoes from our garden)
2 Organic Heads of Cauliflower (if serving for 4, if only doing 2 people 1 is enough)
1T Coconut Oil or Grass Fed Butter (I did coconut oil for my portion and butter for my hubby)

Equipment Needed:

Measuring Cups/Spoons
Large Soup Pot
Knife
Cutting Board
Vitamix or Food Processor
Large Non Stick Frying Pan
Spatula
Ladle
Tongs

Directions for Sausage & Peppers:
  • Use 1T of Olive Oil - put into Large Soup Pot - Saute sausages whole until browned over medium heat. Remove Sausages and set aside.
  •  Add remaining 1T of Olive Oil.  Add onions, peppers, herbs, italian seasonings - Saute over medium heat.
  • Add both white/red wines into pot, reduce liquid to half
  • Add Sausage back into pot
  • Mix well and cook for 5-7 min over medium heat
  • Add tomato sauce and mustard
  • Mix well and cook for 5-7 min over medium heat
  • Add broth/stock
  • Bring heat to medium/low and reduce until sauce thickens.  About 1-1.5hrs.

Directions for Cauliflower Rice:
  • 20 min before the above portion is complete, start the steps in making your cauliflower rice.
  • Rinse and Cut heads of cauliflower from stalk.
  • Toss into Vitamix or Food Processor and blend lightly.  Don't over blend or it will get mushy.  It should look like rice size/consistency when you are done with it.
  • Another option is omitting the cooking step below and serving the rice raw under the sausage & peppers. 
  • Place 1T Coconut Oil or Grass Fed Butter and melt over medium heat
  • Add cauliflower and use a spatula to flip your "rice" over and over until some of the edges become browned.  Be careful not to mash or push on the rice or it will become mushy.  You want it to retain some of the crunchiness from the raw veggie.
Ready to Eat!?!
  • Place cauliflower rice in bowl 
  • Put Sausage on top
  • Use a ladle to put pepper/onion mixture on top w/ the "gravy" from the stock pot.
  • Enjoy!