• Elizabeth | Dietitian Nutritionist

Blog & 2 Recipes : YOU are Worth It! + Homemade Sausage Recipe & Roasted Veggies

Updated: Feb 3

By: Elizabeth Ray, MS RDN LD

Recently I shared my food philosophy - cook & eat real food - with a group of senior adults at Severns Valley Baptist Church in Elizabethtown KY. Even though most of these men and women could show me a thing or two (and more) in the kitchen, they embraced me with open hearts and minds. My mission was to reignite their passion for cooking once again, and I believe I was successful!

Statistics indicate that as we age, we cook less often. We tend to rely on more processed food products for convenience. We also tend to take advantage of senior discounts at restaurants, and get into a pattern of skipping meals and irregular eating. Convenience and eating out has a place, however when it becomes the norm our health pays the price.

Instead of coaxing for these senior adults (they know better anyway), I simply agreed that cooking isn’t easy. Meal planning isn’t easy. Grocery shopping, even on senior discount day, isn’t easy. However, it’s doesn’t matter if it’s easy or not. At the end of the day : “YOU ARE WORTH IT!”

Yes, even you, reading this article right now, YOU ARE WORTH the trouble it takes to prepare a home-cooked meal with nutrient, dense food! You see, our bodies don’t need calories to survive. Our bodies need nutrient, dense food that keeps us healthy, ‘well-thy’ and wise at every age. Therefore when you are hungry, cook & eat real food. Why? Because YOU ARE 100% WORTH IT!

In addition to encouraging the senior adults of Severns Valley Baptist Church, I also has an amazing cooking encounter with Kelly Richardson, PA-C that left me inspired. She was looking for a breakfast sausage that was prepared without sugar and chemical additives. Kelly searched grocery stores and contacted food manufacturers that printed tricky ingredients so she could discover transparency; however, all roads left her for bust.

You would think to find a simple sausage without sugar and chemical additives would be easy-peasy; but Kelly was finding it’s not. So what did she do? She searched the internet to find a recipe to home cook her own sausage! Yep, she embraced and embodied - cook & eat real food! Kelly didn’t find that simple breakfast sausage in the grocery; moreover, she uncovered a valuable lesson - she is WORTH IT!

May your cooking and eating real food be happy because YOU ARE WORTH IT!

RECIPE 1 : Homemade Breakfast Sausage (source: wholekitchensink.com)


2 pounds ground pork

1/2 tablespoon salt

1/2 tablespoon fennel

2 teaspoons pepper

1 teaspoon dried sage

1 teaspoon garlic powder

(I used 1 teaspoon onion powder instead of the optional 1/2 teaspoon crushed red pepper flakes)

2 tablespoons of avocado oil

Instructions (instruction for sausage patties, visit wholekitchensink.com)

  1. Pour 2 tablespoons of avocado oil in large skillet, add ground pork. Heat skillet over medium heat.

  2. As the sausage begins to cook, use a spatula or wooden spoon to separate into large pieces.

  3. Add spices. Cover skillet with lid.

  4. Let meat brown for a few minutes, then remove lid. Continue to break meat into smaller pieces while ensuring spices are throughly mixed into the loose ground meat.

  5. Cover skillet with lid. Turn down heat.

  6. Stir occasionally until pork is browned and no pink remains.

  7. Serve and enjoy!

RECIPE 2 : Simple Roasted Vegetables (Master Recipe)


Shop your refrigerator for veggies! My favorite for roasting include: cabbage, broccoli, peppers, onions, sweet potatoes, red potatoes

2-4 tablespoons of avocado oil


  1. Heat oven at 425 degrees.

  2. Chop, dice or slice vegetables into small pieces with a sharp knife on a cutting board.

  3. Place cut vegetables onto sheet pan.

  4. Cover vegetables with avocado oil.

  5. Place sheet pan with vegetables into oven for 20 minutes.

  6. Every 20 minutes open oven carefully to stir vegetable mixture with large spoon or spatula.

  7. Repeat mixing vegetables every 20 minutes until cooked. Note: Broccoli and peppers are roasted in about 25 minutes.

  8. Serve and enjoy! Salt and pepper to taste.

Homemade Sausage paired with roasted veggies

Elizabeth Ray, MS RDN LD works as a registered dietitian nutritionist helping people improve their relationship with food and with themselves. Her Instagram handle is @wholefoodbeliever, and she can be found on Facebook at https://www.facebook.com/e3trition. Elizabeth has also has a blog at https://www.wholefoodbeliever.net.

#farmersmarketRDN #whole30 #whole30recipes #whole30approved #whole30certifiedcoach

#hcfmfillsmyplate #farmersmarketmeal #kentuckyproud #hardincountyfarmersmarket

For your information only. The statements on this website and/or in this article are opinions. Wholefoodbeliever does not provided medical or nutritional advise, treatment, or diagnosis.