Italian Fennel Beef Sausage

May 25, 2012 in Categories: by

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Since starting the Autoimmune Protocol, my standard breakfast consists of sausage, some sauerkraut, spinach or other veggies, and a bit of fruit, usually berries.  I avoid monotony by changing up the type of sausage and the fruit and veggies on the side.  I’ve been eating alot of pastured pork sausage lately (both homemade and the sausage my local farmer makes) but wanted to start experimenting with grass-fed beef or bison sausage since the fats in grass-fed beef and bison are better than those in pastured-pork (pork are omnivores and even pastured pork are often supplemented with some grain).  I also find grass-fed beef easier to buy on sale than pastured pork and budget is a constant motivator for me!

I decided to try fennel seasoning for this beef sausage because it is a standard flavor for game meat sausages and grass-fed beef does have a bit of a gamey flavor.  I loved it and it is now my favorite breakfast (note that I love fennel, anise and licorice flavorings in general).  I hope you enjoy it just as much as I do!

It should be noted that many spices actually come from the seeds of plants.  Because you only use a very small amount for intense flavor, even those following the Autoimmune Protocol can typically handle them (the exception being hot/chili pepper spices like cayenne, which should be avoided completely because they contain capsaicin). Also note that paprika is a nightshade and does contain very low levels of capsaicin.  I can handle it in small amounts, but if you are following the Autoimmune Protocol, I urge caution.

Italian Fennel Beef Sausage


1.    Grind fennel seed and anise seed in a Coffee Grinder, Spice Grinder (I use the small cup of my Magic Bullet) or mortar and pestle.
2.    Mix spices and ground beef thoroughly (I find it easiest to just use my hands).  Form sausage into 3 or 4 patties (alternatively, you could buy Sausage Casings and stuff with the sausage stuffer attachment of your Meat Grinder)
3.    Heat tallow in a skillet over medium-high heat.
4.    Cook sausage patties for 8-10 minutes on the first side.  Flip and cook for another 7-8 minute on the second side, until fully cooked.
5.    Enjoy!


Yes, it is. I meant to include a sentence on it along with mentioning that fennel and anise are seeds. I must have forgotten in my post-hospital-night-with-my-toddler-sleep-deprived haze. Thanks for pointing this out. I’ve edited the post.

I heard you mention something on your podcast about making sausage with ground beef heart. Can you just substitute heart for traditional “ground beef” in this recipe?

I am curious about the cooking time. My instinct tells me that 15-18 minutes will drastically overcook the beef. Is that actually the correct time that you recommend?

Hi Sarah, Why do you have fennel seed, anise seed, and paprika listed as ingredients for this sausage that is supposed to be AIP friendly? Your “Spices on the Autoimmune Protocol” lists them in the AVOID category! Please clarify. Thanks!

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