Here is a recipe that was inspired by my desire to make a gluten-free & vegetarian, plant-based breakfast sausage. A food that I’ve struggled to find pre-packaged in the grocery store for convenience. Following the instructions below will yield you a large batch, easy to freeze, and then fry up when you want them. This recipe features a classic maple syrup & black pepper flavor profile (my personal favorite). If you wanted to, you could mix it up with a number of variations such as: finely chopped granny smith apple and dried rosemary, a chorizo style with paprika/cumin/chili powder, or a fresh purple sage, leek & garlic style veggie sausage.
1 cup of gluten free quick oats
1 cup of walnuts (walnut substitutes include: pumpkin or sunflower seeds, or just use 2 cups of GF oats for the entire recipe)
¼ cup of nutritional yeast
1 ½ teaspoons of dried oregano
1 ½ teaspoon fresh ground black pepper
2 teaspoons of extra fine ground sea salt
3 lbs. of chanterelle mushroom (sub Portobello, button, or favorite mushroom, if chanterelle is unavailable)
2 cups of fresh grated zucchini
3 eggs (or flax eggs-directions below)
4-6 large cloves of garlic minced
1 medium onion, small chopped
½ cup of fresh minced Italian parsley
1 tablespoon fresh minced sage
1 tablespoon fresh minced rosemary
¼ cup of maple syrup
Preheat oven to 350 degrees
In a food processor, chop mushroom, walnut, black pepper, and fresh herbs.
Remove mix from food processor into a large bowl and with a mixing spoon, stir in GF quick oats, zucchini, nutritional yeast, garlic, salt, onions, and maple syrup.
**If preparing your batch egg-free, make you flax eggs now. To make three flax eggs: mix 9 tablespoons of filtered water with 3 tablespoon of flax meal, set in the fridge for 15 minutes. Once 15 minutes is up, stir flax eggs into the bowl with the other ingredients, making sure to fully incorporate them in.
If you’re preparing your batch with eggs, whisk 3 eggs together in a separate bowl, then stir whisked egg into the bowl with the other ingredients.
Roll into golf ball size and place on a greased or parchment lined cookie sheet. Flatten each one with a fork, dust each one with freshly ground black pepper, and bake for 15 minutes. Remove from oven and check, if under baked, continue to bake another 10 minutes.
Option to brush the veggie sausages with a light glaze of maple syrup and dusting of pepper again for a bolder flavor.
Western Nutritional Information:
The more thoroughly you chew each bite of food, the more complex flavor is revealed.
Chanterelles are a good source of vitamins and minerals such as b1, b6, b12, fiber, potassium, zinc, copper and selenium. Zucchini is 95% water, It’s a low glycemic food that will provide a steady source of glucose to your system. Maple sugar may be higher in sugar, but it is also high in minerals such as calcium, potassium, iron, zinc, and manganese. Manganese plays a key role in energy production and antioxidant defense, and is necessary for normal brain and nerve function. 43/calories per serving, 4g carbs, 10g fiber, 4g sugar, 3g protein, total fat 2g
Traditional Chinese Medicine + Eastern Energetics + Nutritional Information:
This information is helpful for, but not exclusive to, individuals with prior Eastern energetics (applied to nutrition) knowledge. If you are new to Eastern energetics in terms of nutrition, I’ve found that a creative approach (using your imagination) when learning this ancient yet relevant and nuanced perspective, is extraordinarily helpful. Think using all senses.
Zucchini is cool and sweet. It tonifies Yin (water/cool/moistening), counteracts Heat, and removes Toxins. Oats are warm and sweet, boosts the Qi (flowing energy in the body). There is no word in the English language that can fully communicate the meaning of Qi. One way to describe Qi is as an energetic flowing movement. Tonifies Blood. Walnuts are warm and sweet, they tonify Yang (fire/warming/dry), Qi, and Jing (essence), counteract Cold and resolve Phlegm. Flax (linseed) is neutral in thermal nature, sweet in flavor, and tonifies Yin. Chanterelles (as many mushrooms tend to be) are neutral in thermal temperature, and sweet & slightly salty in flavor. Button mushrooms are cool in thermal nature, sweet in flavor, tonify Qi, transforms Phlegm, quiets the spirit, and resolves Toxins. Onion is warm in temperature, pungent in flavor, promotes Blood circulation, counteracts Cold and Damp, resolves Phlegm, and promotes Qi circulation. Chicken eggs are neutral in temperature, sweet in flavor, tonify Yin/Blood/Jing, and promote Blood circulation. Garlic is hot in thermal nature, pungent/salty/sweet in flavor, tonifies Yang, counteracts Damp, resolves Phlegm, promotes Qi circulation, reduces Wind Cold, and removes Toxins. Fresh rosemary herb is warm in thermal nature, pungent & sweet in flavor, tonifies Yang, counteracts Cold and Damp, resolves Phlegm, and reduces Wind-Damp-Cold. Rosemary may also ease headaches, abdominal pain, indigestion, and menstrual pain. Fresh sage herb is warm in thermal nature, pungent & bitter in flavor, tonifies Qi, counteracts Heat and Damp, resolves Phlegm, and reduces Wind-Cold & Wind-Heat. Fresh Italian parsley herb is warm in thermal nature, bitter, pungent & salty in flavor, tonifies Blood, drains Water and removes Toxins.
Nutritional Sources & Recommended reading
Roehl, Evelyn. Whole Food Facts. The Complete Reference Guide. Healing Arts Press. Rochester, Vermont. 1996.
Pitchford, Paul. Healing With Whole Foods. Asian Traditions and Modern Nutrition. Third Edition. North Atlantic Books. Berkley, California. 2002.
Wood, Rebecca. The New Whole Foods Encyclopedia. Fully Revised and Updated. Penguin Books. New York, New York. 2010.
Leggett, Daverick. Helping Ourselves. A guide to Traditional Chinese Food Energetics. Fully Revised and Expanded Edition. Meridian Press. Totnes, England. 2014.
Tierra, Lesley, L.Ac., Herbalist, A.H.G. Healing With The Herbs Of Life. Hundreds of herbal remedies, therapies & preparations. Crossing Press. Berkley, CA. 2003
Balch, Phyllis A., CNC. Prescription for Herbal Healing, 2nd Edition. Penguin Group. New York City, NY. 2012.
Hann, Judith. Herbs, Delicious recipes and growing tips to transform your food. Nourish Books. London, England. 2017.
Flaws, Bob. The Tao of Healthy Eating. Dietary wisdom according to Chinese Medicine. 2 edition. Blue Poppy Press. Boulder, CO. 1997.
Norman, Jill. Herbs & Spices. Over 200 herbs and spices, with recipes for marinades, spice rubs, oils & more. DK Publishing. New York City, NY. 2002.
Gagne, Steve. Food Energetics. The spiritual, emotional, and nutritional power of what we eat. Healing Arts Press. Rochester, Vermont. 2008.
McBride, Kami. The Herbal Kitchen. Bring lasting health to you and your family with 50 easy-to-find common herbs and over 250 recipes. Conari Press. Newburyport, MA. 2019.
Goldsmith, Ellen, MSOM, LAc, DipCH. Klien, Maya, PhD. Nutritional Healing with Chinese Medicine. Robert Rose Inc. Toronto, Ontario, Canada. 2017.
Beyerl, Paul. The Master Book of Herbalism. Phoenix Publishing. Blaine, WA. 1984.
Wood, Rebecca. The New Whole Foods Encyclopedia. Fully revised & updated. Penguin Books. New York City, NY. 2010.
Lakshmi, Padma. The Encyclopedia of Spices & Herbs. An Essential Guide to the Flavors of the World. HarperCollins Publishers. New York, NY. 2016.
Lad, Vasant, B.A.M.S., M.A.Sc. The Complete Book of Ayurvedic Home Remedies. Based on the timeless wisdom of India 5,000-year-old medical system. Three Rivers Press. NYC, NY. 1998.
Haas, Elson M., MD. Staying Healthy with Nutrition. The Complete Guide To Diet And Nutritional Medicine. Celestial Arts. Berkley, CA. 2006.
Hlava, Bohumr and lnsk, Dagmar. A guide in color to kitchen herbs and spices. Octopus Books Limited. Grosvenor Street London WI. 1980
*The content of this website is meant for informational purposes only and is not meant to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other licensed healthcare provider with any questions you may have regarding medical conditions.
Kelsey Crawford is a Certified Nutritionist, Level III Usui Reiki practitioner, inspired herbalist, visual artist & photographer. Her recipes contain only whole food ingredients, with emphasis on Eastern energetics, creativity expressed through nutrition, and eating within the seasons of the Pacific Northwest region of the US, where she resides.
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