Gosh.  I had no idea I was going to get the reaction that I did when I innocently posted a casual shot of my pre-baked creamed spinach on Facebook last night.  Yikes.  I used to get that reaction in my pre-Bailor life when I posted cupcakes, but spinach??  Who knew.  Everyone wants creamed spinach it seems.

I’ve written about my dodgy history with spinach before.  Given my early hatred of the green stuff, that I even contemplated creating a SANE Creamed Spinach is bizarre miraculous.  The contemplation happened while I was Atlanta this last week.  I made my now-annual trip to Ruth’s Chris to eat lamb chops and a double serve of creamed spinach, and enjoyed it so much I decided I wanted to eat creamed spinach more often than once a year.  That decision required me to create a SANE version.  So I did.  Little did I know that lovely SSoS’ers the world over were also anxious for it. Baked Creamed Spinach  |  Carrie Brown

As soon as I got back to Seattle, and after a good nights sleep, I legged it down to the grocery store to buy a ridiculous amount of fresh, green spinach goodness.  Plus an onion.  Then I set to work.

As if 2lbs of spinach and a splash of coconut weren’t enough, I added some whipped egg whites to amp up the *SANEity, and conjured up a soufflé-style version that really rocked my world.  It is thick, creamy, and entirely delicious.  I don’t mean to brag, but I liked it even more than Ruth Chris’ regular version.  No, really.  More flavor and a thicker consistency.  We love that. Baked Creamed Spinach | Carrie Brown

Like my Green Smoothie recipes, you can cram a spectacular amount of veggies into your body with this recipe.  Great veggies.  Veggies that will make your body absurdly happy.  Veggies that will support your health and fat-loss goals like nothing else.

This stuff is even good cold the next day.  Or re-heated.  I know – in a very rare occurrence – I had leftovers.  Even I can’t eat 2lbs of spinach and 1lb of onions in one sitting.  Well, I expect I could’ve done had I not also had a fantastic grass-fed steak on my plate to polish off.

If you are not a spinach lover, I urge you to try this once and see if your taste buds can’t persuade you to change your mind.  Creamed Spinach is what did it for me.  I just wish I hadn’t waited so long.


5.0 from 1 reviews
Baked Creamed Spinach
Prep time: 
Cook time: 
Total time: 
Serves: 4 - 6
  • 2lb / 900g fresh spinach
  • 1 TBSP coconut oil
  • 1lb / 450g onion, chopped
  • 2 tsp konjac flour / glucomannan powder
  • 2 cups / 1 pint unsweetened thin coconut milk
  • ¼ cup / 2 fl oz heavy (double) cream (optional but delicious)
  • Sea salt and pepper to taste
  • 1 tsp ground nutmeg
  • 2 egg whites
  1. Place the spinach In a large lidded pan and cook over medium heat for 10 minutes until completely wilted.
  2. Drain spinach well and chop finely.
  3. Melt the coconut oil in the pan, add the chopped onions and cook until transparent.
  4. Place the konjac flour In a small bowl and quickly whisk in 1 cup of the coconut milk.
  5. Add the knojac milk mixture to the pan and stir into the onions until the mixture has thickened.
  6. Stir in the other cup of coconut milk, cream, sea salt and pepper, ground nutmeg, and chopped spinach, and stir well until completely mixed.
  7. Reduce heat to low and let simmer until the egg whites are ready to add.
  8. Whisk the egg whites on high until very stiff.
  9. Remove the pan from the heat and quickly and carefully fold in the stiff egg whites.
  10. Tip the spinach mixture into an ovenproof dish and place in the oven at 350F for 30 minutes until the top has just started to brown.

Baked Creamed Spinach | Carrie Brown






*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!
  • Shelley - Your green smoothies do it for me!ReplyCancel

  • Stefanie - I don’t love spinach but sound interesting enough to try! Do you know if trader Joes sells konjac flour?ReplyCancel

    • carrie - Hi Stefanie – I am sure that TJs does NOT sell Konjac flour. I get mine online, but have seen it at Super Supplements. It is generally found in the vitamin departments. Hope that helps!ReplyCancel

  • Sheena - This recipe looks awesome. Would it work with frozen spinach that has been thawed out?ReplyCancel

    • carrie - Hi Sheena – I think it would, but I would thaw and drain it well before using. Enjoy!ReplyCancel

  • Cheryl - I had all the ingredients on hand so I made this for dinner tonight! It’s absolutely delicious! I LOVE spinach but don’t normally like creamed spinach because it’s too rich but this was perfect with just a touch of cream. I do think I under-seasoned my spinach mixture and next time will add a little more salt. I also “gilded the lily” with a sprinkling of grated guyere on top before I popped it in the oven. I think this will be a weekly staple at my house. Thanks, Carrie!


    • carrie - Mmmmm, Cheryl – cheese! :-) So glad you loved this – your body will thank you!!ReplyCancel

  • Jill - Is there a replacement for konjac powder?ReplyCancel

    • carrie - Hi Jill, Konjac flour is the replacement for cornstarch or regular flour. If you are not avoiding starches you can use either one of those, although you will need to use a larger amount. Hope that helps!ReplyCancel

  • Pamala - WOW…just finished your creamed spinach. It was great. I should confess…I modified the recipe due to not having all the ingredients required and yet it was still so good. Added argula with spinach, used flax meal in place of konjac flour and skipped the optional cream. Oh and I “baked” on cooktop in dutch oven. Thank you for the idea. Will definitely make again.ReplyCancel

    • carrie - Hi Pamala – so glad you loved it! I would encourage you to get some konjac flour in your pantry – it really is awesome. Thanks for taking time to write a note.ReplyCancel

  • T4B 014: Thermomix Lunch Menu and 'Pantry Basics'... Linseeds! - The 4 Blades - […] go with this, was a side of baked creamed spinach which we didn’t use the Thermie for. However, the recipe called for a stiff egg white which is so […]ReplyCancel

  • Green Smoothie – Chocolate Raspberry » Carrie Brown | Living a SANE Life - […] same day I also concocted SANE Baked Creamed Spinach.  This meant that in the course of two days I downed 42 oz – that’s almost 4 lbs […]ReplyCancel

  • Gigi - What is “thin coconut milk?” Is this the canned coconut milk in the supermarket? If not, where would I find it? thanks!

    This recipe looks yummy, I want to try it.ReplyCancel

    • carrie - HI Gigi – thin coconut milk comes in a carton and is usually with the almond and other nut milks at the grocery store. It is think like cows milk but whiter. Hope that helps!ReplyCancel

  • Nancy - Hi Carrie. Your baked creamed spinach dish looks amazing. I can’t wait to make it. I remember years and years ago I use to buy Stouffer’s frozen spinach soufflé
    and couldn’t get enough of it. This looks like a healthy alternative. I was wondering if I could use something else other than konjac flour.
    Thank you.ReplyCancel

    • carrie - Hi Nancy – Konjac flour is by far the best substitute that I have found for cornstarch or wheat flour for thickening. I highly recommend that you get some for your pantry as you’ll be using it often :-) You could try using garbanzo bean flour but the taste and texture won’t be as goodReplyCancel

  • Helen - Hi Carrie could you use ground almond instead of konjac flour??ReplyCancel

  • baked creamed spinach | optimising nutrition, managing insulin - […] baked creamed spinach recipe is from Carrie Brown’s Maramalade and Mileposts […]ReplyCancel

I think it only right that I give you some context before I embark whole-heartedly on this post, because it’s about steak, and steak and I had a pretty rocky start to our relationship.

I grew up in England where no one has the slightest idea how to cook a steak.  Either that, or the cows in England are just much better at producing fantastic dairy produce than they are large slabs of delicious, juicy, tender meat.  Well, that’s how it was when I lived there – things may have changed in the steak department since I left over 12 years ago.  Once I’d absconded to this side of the pond, however, I quickly noticed that the cows here produced amazing chunks of meat, but terrible dairy products.  Maybe it’s just how cows are wired; you can have one or the other – great meat or great dairy – but not both.

I never ate steak in England.  Ever.  I think I must have done so once and the experience was so horrible I never repeated it.  Mysteriously, and shortly after I moved stateside, I decided – for reasons completely unknown to me – to order a steak at a team dinner in Kirkland.  I remember that first mouthful of meat as if it was yesterday.  It was incredible.  I never knew beef could taste like that.  I never knew steak could have the consistency of soft butter.  I never knew meat could melt in your mouth.  I never knew that a simple piece of cow could taste so divine.  I instantly became a steak lover.  Now I eat steak at any given opportunity.  Well, great steak that is – I’ve become pretty picky about my steaks.

So a few weeks back when those lovely folks over at Marx Foods in Seattle dropped me a note asking me if they could give me some of their New Zealand grass-fed steak to see what I thought of it, I was all, “Me! Me! Pick me!!”  They did.

Being given two fabulous grass-fed steaks forced me to figure out how to cook steak perfectly without a grill.  Hey, I’m a single girl.  I ain’t going to wheel that hulking great grill out of the garage, hook up the propane, and fire it up for 4 minutes just to cook one steak.  So I now know how to cook a perfect steak indoors without all that grilling drama.  You’re welcome.

The deal was I had to do a side-by-side comparison of Marx Food’s New Zealand Grass-fed Steak against a regular steak from my local grocery store.  I decided to compare it – not with a really regular steak – but with a steak that has a reputation around these parts as being the cat’s meow.  That meant all-natural meat raised with no hormones, and fed a 100% vegetarian diet.  But it still wasn’t grass-fed.  There’s a difference, lovely people, there really is.

To make it as fair as possible, I cooked the New York Strips in exactly the same way.  In fact, I cooked them alongside each other in the same pan at the same time.  I even bought the other steak to match as closely as possible in size and thickness, so any discrepancies were absolutely minimal.  You know me – I’m an all-or-nothing kinda gal.  This was going to be a proper test, or not at all.

Just looking at them raw you could see a difference – the grass-fed was brighter, redder, and softer.  Once cooked the grass-fed steak was springier to the touch, and juicier – it took a lot longer for the juices to start oozing out after they had finished cooking.  On eating, the grass-fed meat itself was more tender, and juicier; the opposing steak being tougher and drier.  Understand that the other steak was not at all dry – it was still very tender and juicy, just not as much as the grass-fed piece – and by a noticeable amount.  The grain-fed was steak was chewier, where the grass-fed steak yielded easily to my hungry gnashers.  The flavor was also different – the grass-fed having a deeper, more complex, almost gamey taste, while the grain-fed did not have the same depth of flavor at all; the grain-fed was definitely steak, but not one that made me want to eat another one immediately.  I could have eaten that grass-fed scrumptiousness all night long. Grass-fed v. grain-fed steak  |  Carrie Brown

{Grain-fed on left, grass-fed on right}

Apart from the differences in texture and flavor I found between these two steaks, there’s a whole bunch of other reasons that the Bailornator and I will always choose grass-fed over grain-fed beef whenever we can.  There’s a lot going on inside that cow that you can’t see or taste.  I could type for days about cows raised on hormone-laced corn and standing knee-deep in their own waste for months on end, but I am just going to stick to the health benefits of grass-fed.  I like focusing on the positive.

Grass-fed cows chomp on rich green grass packed with those fabulous Omega-3s all day long.  All that Omega-3 goodness gets passed right along to us when we eat it, providing an Omega-6:Omega-3 ratio of 3:1, which is significantly better than the 20:1 found in the average American diet.  This 3:1 ratio  has been shown to help prevent high blood pressure, cardiovascular disease, inflammation, triglycerides, high cholesterol, osteoporosis, and other chronic diseases

Grass-fed beef also contains 300-500 times more CLA than grain-fed beef.  CLA is the powerful polyunsaturated fat called Conjugated Linoleic Acid.  CLA has been proven to fight cancer in many studies, and is also sold as a fat burner.  The best forms of CLA are found in grass-fed beef, wild game, and lamb.

Finally, not that we’re counting, but 4oz of grass-fed beef has 100 fewer calories than it’s grain-fed counterpart, and is also higher in B-vitamins, vitamin E, calcium, magnesium, and potassium.  If you can, I thoroughly recommend buying grass-fed beef whenever you can.  Not only will your taste buds thank you, but so will your body.

And without further ado, here’s how to cook a perfect steak indoors without a grill.

Beef, it’s what’s for dinner!


4.0 from 1 reviews
Steak (without a grill)
Prep time: 
Cook time: 
Total time: 
  • Coconut oil
  • Steak
  • Sea salt and pepper to season
  1. Remove steak from 'fridge 2 hours before cooking to bring to room temperature, keeping covered.
  2. Pre-heat oven to 400F.
  3. Season the steak on each side with sea salt and ground black pepper.
  4. Place coconut oil in a skillet (make sure it has an ovenproof handle) and heat on high until very hot.
  5. When the oil has started to steam, carefully lower steaks into pan and cook for 1 minute on each side.
  6. Place the skillet in the oven and close the door.
  7. Cook for 3 to 7 more minutes depending how you like your steak.
  8. Rare: 3 minutes
  9. Medium rare: 5 minutes
  10. Medium: 7 minutes
  11. Carefully remove pan from over using oven mitts - remember the handle is now 400F!!
  12. Let the steak rest for 2 minutes before serving.

Grass-fed v. grain-fed steak | Carrie Brown

PS. If it was not already clear in this post – Marx Foods provided me two steaks free of charge in order to conduct this comparison.  The other steak I purchased myself.  The opinions expressed here are entirely my own, and not in any way biased towards Marx Foods.  I don’t lie in order to get free steak.


*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!
  • Gary J Moss - Carrie, could you possibly use the same technique for steak as you do for a pork chop using your method — eliminating the coconut oil and placing the steak in a hot, dry pan?ReplyCancel

    • carrie - I don’t know, Gary. I took my lead from a chef, and it worked. I rarely eat steak at home so won’t have the opportunity to test it dry for a while.ReplyCancel

  • MargieAnne - Yay for NZ beef. We do it well most times.

    My Dad was a cattle and sheep farmer and we grew up on the best, often home killed. That meant we pretty much ate head to tail.

    I’ve never asked but I think it might be hard to find corn fed beef here.

    Of course the best beef comes from farms where they are not overloaded with chemicals, ie, organic but organic farmers are thin on the ground. Our beef and lamb meats are good but we have a long way to go to get most of our pork from happy pigs. Our dairy is superb if you can get away from low fat versions. It’s hard to find anyone selling raw milk …. very big No, NO here since TB was once a serious factor. Most dairy herds are still tested because there are wild animal, (possum), carriers. Chickens and eggs are a bit of a sad story. You have to search for truly free range and SuperMarket labels do not indicate just how free range the animals are. Finding a local source is best but not often possible.

    I’d love my next home to have space for a chickens as well as good soil for growing my own veggies. Most places we can grow something outside all year, especially silverbeet, (Swiss Chard).
    On the whole our food is good. It is easy to eat paleo and whole, real foods but it’s not cheap. We can eat for less in USA, except Hawaii, which seems crazy to us. It has a lot to do with being a small nation on the edge of the world, small population and high costs such as petrol, (gas). Do not fall over with shock when you read this. We now pay the equivalent of around $9.00 gal thanks to our crazy taxes.

    Farmer’s Markets usually tend to be on the boutique end with higher prices but lots of fun.

    Americans should be flocking to New Zealand to enjoy our beautiful country and pastured meat from animals living freely in our green paddocks, as nature intended.

    Thank-you for trying our beef steak and giving it a thumbs up.


    • carrie - You’re welcome, MargieAnne! So good to have you here from NZ!!ReplyCancel

  • Gary J Moss - New Zealand lamb is available in some supermarkets here in New England, but I haver never seen New Zealand beef anywhere on the east coast.ReplyCancel

    • carrie - It doesn’t need to be from New Zealand, Gary, it just needs to be grass-fed. Also, I didn’t see why pork chops needed to be cooked differently to any other meat, but they do – if you want them to be super juicy that is. You learn something new every day! :-)ReplyCancel

  • Gary J Moss - Carrie, I don’t see why a beef steak would be very different from a pork chop in the pan, so I will simply try it sometime this week and let you know.ReplyCancel

  • Sarah - Hi Carrie, I enjoy reading your posts, find them interesting, but I’m still having problems cooking with coconut oil. I’ve tried several different brands, but still can clearly taste coconut and I’m only using around a tablespoon. Where am I going wrong??

    PS every coconut oil I’ve bought is more coconut fat, it is in a tub and certainly doesn’t poor as you would expect an oil to. Is yours the same?ReplyCancel

    • carrie - Sarah – I don’t think you are doing anything wrong. The two coconut oils I have used have been tasteless, so I *think* it’s just a case of you finding one that works for you. Coconut Oil is liquid when it’s warm, but more solid (white) when it’s cooler.ReplyCancel

  • Kerry - Just for the record, you can buy good steak everywhere in England now. I cook my steak in a hot griddle pan and just put salt and pepper on it. I usually use thin steaks because they are a lot more tender.ReplyCancel

  • Nick - I did this and it turned out pretty well, however, my whole kitchen gets quite smokey when I do this even with the fan on and a window open. (the pan is clean, the oven is clean). Is this normal? Anyway to reduce the smoke?

    • carrie - Nick, I would turn the heat down a touch and see if that helps. Mine did not smoke much this time. Are you using coconut oil or some other oil?ReplyCancel

  • Sigi - @Sarah – I’m with you; the taste/smell of unrefined coconut oil makes me gag, and ruins food as far as I’m concerned. But you can get organic refined coconut oil which is completely tasteless – just make sure it’s mechanically refined (expeller pressed) rather than chemically refined. I believe it still has the same good cooking qualities and MCTs.
    And yes, unless you live in a warm climate, coconut oil is very solid. It suddenly turns to liquid at around 24-25 deg C. I’ve been in shops where the CO on the bottom shelf is white and solid, and up on the higher shelves (i.e. in the warmer part of the room) is clear and liquid – hilarious.ReplyCancel

  • cowgirl rae - YAY! Carrie likes grass finished beef. There is a difference in flavor and quality and NUTRITION!
    Having produced my own beef, pork and chicken and eggs most of my adult life, it always amuses me when people object to the flavor of natural meats, calling it gamey or off….. well people that’s how it’s SUPPOSED to taste!

    Carrie are you using naturally fed free ranging farm raised chicken eggs?
    If not why?ReplyCancel

    • carrie - I have no good answer to your question, Cowgirl. I just buy whatever eggs are at TJs. MUST. TRY. HARDER. :-)ReplyCancel

  • Cheryl - I’m US Midwestern girl, born & bred and I know my steaks. But I’ll second Kerry’s comment that you can buy great steaks in the UK. In fact, most UK beef is grass-fed (even from the supermarkets). There are also some fabulous, small organic producers selling very high quality meat.ReplyCancel

    • carrie - I am thrilled to know you can get good steaks in England now! I’ve been away too long :-)ReplyCancel

  • MooseGeorge - Carrie,

    I HIGHLY recommend getting a grill. It adds a lot to the flavor of the beef.

    But even if you don’t, here’s another beef tip. When you pull the beef off the fire, coat it in butter before letting it set the 2 minutes. Trust me. :)ReplyCancel

  • SierraSun - I cook my steak both on the Foreman grill and in a pan. When I cook it in a pan – I start by sauteing garlic in butter and then adding the steak, which has been salted and peppered. It’s yummy.

    I do have to agree, the grass-fed beef is better than any beef I’ve ever had before.


  • Baked Creamed Spinach » Carrie Brown | Living a SANE Life - […] and 1lb of onions in one sitting.  Well, I expect I could’ve done had I not also had a fantastic grass-fed steak on my plate to polish […]ReplyCancel

  • Drew Thompson - Hi Carrie:

    In my opinion the best way to cook a steak without a grill is Sous Vide and then a quick minute on each side in a frying pan. This way the whole thickness of the steak is medium rare not just the bit in the middle:



Ah, cheese sauce.

If only you knew how many pints of cheese sauce I’ve made trying to find the perfect alternative to a regular inSANE one for you.  Luckily, cheese sauce is like crack to me, so my mouth has been very happy to participate in this endeavor.

I wrote about the happy day it all went down here, but I’ve had several requests to post the basic Cheese Sauce recipe.

Your wish is my command.


Cheese Sauce
Cook time: 
Total time: 
Serves: 1 pint
  • 1 tsp. konjac flour / glucomannan powder
  • 2 cups / 1 pint milk (whatever mik you prefer - coconut (SANEst), almond, hemp, cows...)
  • 5 oz / 140g strong cheddar cheese, grated
  • 1½ TBSP white wine vinegar (do not leave this out!)
  • Sea salt and pepper to taste
  1. Put the konjac flour in a small bowl.
  2. Using a small whisk, add 1 cup of milk to the bowl and immediately whisk quickly to disperse the flour thoroughly.
  3. Pour into a pan and cook over medium heat, stirring thoroughly and continuously until the sauce thickens.
  4. Add the other 1 cup of milk and stir well.
  5. Stir the cheese into the sauce, and continue stirring until completely melted.
  6. Add the white wine vinegar and stir well.
  7. Remove sauce from the heat and pour over whatever you fancy.



*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!
  • Pat - Please post a picture when you can. I would like to see what yours looks like. Thanks…ReplyCancel

  • Pat - What list? Lol thanksReplyCancel

  • Sally - Carrie, is there a substitute for konjac flour? I have had unpleasant reaction to the konjac.ReplyCancel

    • carrie - Hi Sally – you could use garbanzo bean flour or guar gum, but you won’t get the same great result. It’s a bummer that you reacted to konjac because it’s so useful for so many things.ReplyCancel

  • Drew Thompson - Hi Carrie:

    The Modernist method is to use sodium citrate:


    I have used it to make cauliflower cheese and it works a treat – so smooth.


  • Debbie Huewe - Hi Carrie,Would arrowroot or ? work well? I am looking for something I have on hand. I’d have to order the konjac flour from Amazon.ReplyCancel

    • carrie - Hi Debbie – arrowroot is a starch like cornstarch, so would make your sauce inSANE. Konjac is the absolute best SANE thickener I have found for sauces like this.ReplyCancel

This isn’t a real recipe post, it’s one of those what-Carrie-really-does-for-breakfast-when-she’s-not-inventing-some-fantastical-new-recipe post.

I found these wildly exciting sausages in Trader Joe’s recently, and while I highly recommend you swinging by to grab some if you have Trader Joe’s as an option, you can use any favorite sausage you have to hand.  In England that means you have about 1,367 different sausages to choose from – all of them good; some of them very, very exciting.  Just make sure, when you’re perusing the sausage department, that you take a gander at the label before you plop them into your basket.  High protein, no added sugar, and no starchy fillers is what we’re after.  Bonus for sausages with no artificial gunk floating around in them.

These Sweet Basil Pesto Sausages were just ridiculously awesome to use in a scramble. They are made with smoked chicken and turkey plus a handful of seasonings, walnuts, and lots of basil.  They are already seasoned, so you don’t need to add anything else to pep your eggs up except a dash of salt and pepper.  They are pre-cooked so you only need heat them through, and then, as if all that wasn’t enough – get this – they have 21g of protein PER sausage. So if you use 2 sausages and 3 eggs, you’re at 60g protein and you’ve barely made it out of bed.  Sausage awesomeness, right there. Sausage Scramble  |  Carrie Brown

If you split this dish between two of you, you’re still looking at Bailor’s magical protein synthesis threshold, without even really trying.  Remember that your mileage may vary depending on which sausages you use.

I feel strange posting this as a recipe, but you keep asking to know what I *really* eat at home, so here you have it.  Sometimes all you need is an idea.

10 minutes to weekend-morning, protein-bursting joy.  Take that, hunger.


5.0 from 1 reviews
Sausage Scramble
Prep time: 
Cook time: 
Total time: 
Serves: 1 - 2
  • 1 TBSP coconut oil
  • 2 pre-cooked sausages of your choice
  • 3 eggs
  • 2 TBSP water
  • Sea salt and ground black pepper
  • 1 oz / 28g mozzarella cheese, grated
  1. Heat the coconut oil in a skillet over medium heat.
  2. Cut the sausages lengthwise and then cut across into slices.
  3. Add the sliced sausages to the oil and heat for 2 minutes, turning occasionally.
  4. In a small bowl, whisk the eggs, water, salt and pepper together.
  5. Tip the eggs into the skillet and stir with the sausages.
  6. Keep the eggs moving in the pan until they are scrambled to your desired firmness.
  7. Turn onto a plate, sprinkle with the grated mozzarella and broil (grill) briefly to melt the cheese.
  8. Serve.



*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!
  • Helen - I really miss English sausages, all 1,367 varieties of them! Seriously, there is nothing like a fantastic Cumberland or Lincolnshire pork sausage over here. The breakfast links do not compare to chipolatas! I do buy the Trader Joe’s chicken sausages – they are good and this is my kind of breakfast. :)


  • Terry Smith - Do you have a really good lentil burger recipe?ReplyCancel

  • carrie - Hi Terry – lentils are at the lower end of the SANE scale, so I have not created any recipes around them.ReplyCancel

  • doug - How many ounces (or grams) are each sausage, please? Thanks.ReplyCancel

  • carrie - 2 1/2 oz each sausage, Doug.ReplyCancel

  • Barbara - Sounds goodReplyCancel

  • Cate - So happy to be finding these assemblies, or ideas, here! This is how I really cook now that I’m single and have to also do the cleaning up afterward. Any more quick ideas will be very welcome, as I love food but can’t be bothered to be a “foodie”. I have the weird ingredients, just don’t want ten things to measure and five bowls to clean!ReplyCancel

Friends!  Meet Barb.  Barb is 48, and lives up here in the Pacific Northwest.  Barb recently discovered the Calorie Myth / Smarter Science of Slim podcasts, and she is now just under a month into her new *SANE lifestyle.  Please give her a very warm welcome!

Here’s a little bit of Barb’s story:


“I’ve probably been addicted to sugar and starch from the womb.  I grew up with drug addicts and alcoholics whose idea of preparing a balanced meal was giving me change to go get Twinkies and Hohos at the convenience store. By my mid-20’s I was able to maintain somewhat of an equilibrium by exercising like a mad woman and limiting my food intake.  After marriage and my first child though, I completely ballooned up.  By the time I had my second child I was beyond repair, so I pretty much ignored my blossoming figure and gave up.  I had tried every diet known to man, and was too large and exhausted to exercise like I did in my 20’s.

“A few years ago my husband suffered a stroke in his mid 40’s, and virtually overnight we lost a thriving business, our home, and pretty much everything else. I quickly finished school and became the sole source of income for our family of 4. While I love my job, I typically work 48 to 60 hours of graveyard shifts per week. Healthcare being what it is currently, I work for several entities and do not have insurance, sick or vacation leave.  LIke so many others in the US,  I literally cannot afford to be sick, or down for any length of time.   I was in pain, fatigued and generally desperate for change.  This was the impetus that drove me to start looking for a way to restore my health – my family depended on me.

“After finishing school and taking my boards as a sleep technologist I began seeing patients who were in the same shape as me, and some who were much worse.  Most of my patients are also insulin resistant and metabolically messed up like me, and dieting wasn’t helping them either. I figured there certainly had to be a physiological difference between a 400 lb person and a 120lb person when it came to metabolism and how they process food. 

“With that in mind, I started searching online and in books.  I realized I was metabolically resistant and started looking for answers.  One of the resources I found was Slim Is Simple – a non-profit started by Jonathan Bailor.  I started listening to the Smarter Science of Slim podcasts and changing the way I eat.  I am learning so much from Carrie, Jonathan, Jimmy Moore and some other science writers – I confess I am a bit of a science nerd!

“I started at 407 lbs and after day 27 am down 12 lbs and 2 inches.  The best part is – NO HUNGER!!

“Since beginning a SANE lifestyle I am seeing a return of stamina and energy, evening out of moods, less overall muscle fatigue and aches, and more restorative sleep.  Plus my scrubs are starting to fit looser!!  

“My goals are to regain my health and avoid comorbidities (I’m pretty healthy relatively – no diabetes, hypertension, etc ), and also to provide inspiration and information to my patients, most of who have pretty much lost hope.

“I have a long way to go, but this is so do-able – and it makes so much sense to me!  I didn’t gain fat because I ate too much, I ate too much because I was gaining fat.

“So there you have it, you can’t always control your circumstances, but you can control your response to them – as well as what you put into your body.

“The next step is starting to add the eccentric workouts this week!  Wish me luck!” 


Barb is going to be checking in with us every month to share her successes and struggles, and to let us cheer her on.  We are so happy to have you join our merry little band, Barb!

If you are also new here – WELCOME!!  However long you’ve been coming here – what’s your “why” for choosing to live a SANE lifestyle?  And what’s your #1 Tip for Barb as she starts her amazing journey to health?




*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!
  • Karin - Welcome, Barb! My tip for you: If/when you slip “off the wagon”, just recognize that you made a bad choice and get right back on track making good ones.

    Don’t use it as a excuse for more bad choices and certainly don’t punish yourself for it. Look at that choice honestly, try to determine why you made it (stress, peer pressure, mood, so many options…) so you can recognize that trigger next time and have a strategy to avoid the bad choice when the situation comes at you again.

    That came out longer than I meant it to. I’m just very happy for you to be on the road to better health. With Carrie, Jonathan and the rest of SoSers, you are in good company! :0)ReplyCancel

  • Rod & Kathy Pearce - Welcome Barb!

    First off, you made the right choice in deciding to get healthy. Carrie Brown has many great recipes that are delicious and easy to make. Don’t be afraid to ask for help from Carrie, Jonathon, or your SANE peers. We are all in this together and the support is awesome!

    Second, don’t give up! And more importantly don’t feel bad or beat yourself up on those days when you went completely INSANE. It is not the end of the world, accept it for what it is and move on.

    Third, if you haven’t done so yet, go back and read through Carrie’s posts she offers many tips and suggestions on how to do things like organize your kitchen, buy those hard to find items, and how to eat out without going INSANE.

    Kathy and I have been eating SANEly since January and have been having some wonderful results. Like you, we found more, energy, better sleep, and overall health improvement. Our biggest challenge is how to eat SANEly when our days are so packed with other activities and we don’t seem to have a consistent schedule. This part takes planning; again Carrie Brown has some wonderful suggestions on how to prepare in advance for those crazy days.

    Finally, it will pay off! Hang in there and stick with it and don’t forget to reach out when things get a bit rough. We all get it had have been in your shoes, remember we are here for you.

    Rod & KathyReplyCancel

  • Allisol - Barb, welcome! I really enjoyed reading your story and I’m SO GLAD you found SSoS! Changing so many things at once while you clearly have a lot going on in your life can be hard. If it gets overwhelming just change one or two things at a time. Once you’ve mastered those, then you can add in another change. Sometimes it’s hard to look at your whole life (or at least your food life) and go “Where do I start? How can I remember all that I have to change?” so don’t let that throw you off. I remember once I started trying to get in 30g of protein at every meal. At first it was a real chore but now it’s just habit. Then I added in a protein shake every day. At first that was hard but now it’s routine. So just take each day as it comes and know that you are headed in the RIGHT DIRECTION. I admire you so much for doing what you gotta do. You clearly have the internal strength to get healthy. Congrats.ReplyCancel