Easy Sausage, Peppers, and Onions with Cauliflower Mash

Posted on Posted in Dinners

I’m feeling all jazzed up after finding a local farm on Eat Wild that offers pastured meats, eggs and raw dairy products like milk and cheese. My son and I took the15 minute drive (love that it is so close! No excuse not to go!) there Saturday and they had some of their hens in a fenced in area full of tall grasses, wild flowers and I’m sure a bunch of bugs and worms (which hens love!) right where I parked – how cool is that? Just scratching around enjoying the day outside.

Anyway, I picked up some pork sausage among other things, and was suddenly craving sausage and peppers. So on to the recipe…


2 lbs pork sausage (From Hendricks Farm & Dairy)
1 organic red bell pepper, thinly sliced
1 organic yellow bell pepper, thinly sliced
1 red onion, thinly sliced
3 minced garlic cloves (you can go less on garlic, I just love it)
1 cup dry white wine (optional – like a Sauvignon Blanc – you can use the same amount of bone broth instead)
1 TBS fresh oregano (or 1 tsp dried)
1 16 ounce can organic crushed tomatoes
1 head organic cauliflower
2 TBS chopped chives (optional)
3 TBS 100% grass-fed butter (such as Kerrygold from Trader Joe’s)
1 TBS coconut oil
Salt and pepper to taste


  1. Cut off the leaves from the cauliflower (discard or throw in your compost), and coarsely chop (you’re going to mash it all up so don’t get weird about it, big chunks are fine). Toss it in a big pot of water and bring to a boil.
  2. Once you have the cauliflower set up, bring a large sauce pan to medium high heat, place pork sausage in pan and brown on both sides. Remove from pan and place on a dish to cool slightly. Don’t worry about it being cooked all the way through, we’ll add it back to the same pan to finish cooking in a minute.
  3. Meanwhile, slice up your peppers and onions (set aside in a bowl so you can continue working on your cutting board). Once the sausage is done, add 1 TBS grass-fed butter, 1 TBS coconut oil, peppers and onion to the same pan. Scraping up bits of sausage as you stir to combine. Once the peppers and onions start to caramelize slightly, add the minced garlic (I do this to prevent the garlic from burning and turning bitter). Saute for a few minutes more until the peppers and onions are nice and tender. Then deglaze the pan with the wine (just pour it in). Fun! Stir.
  4. While the flavors are combining in your pan, slice up your sausage into bite size pieces. Add the sausage back to the pan, then the canned tomatoes, oregano and salt and pepper.  Cover and simmer on low for at least 15-30 minutes (remember you want to finish cooking the sausage).
  5. Drain the cauliflower and add it back to the same pot. Add 2 TBS butter (if you want to sneak another 1 TBS grass-fed butter in there, go for it!), chives and salt and pepper to taste. Use a potato masher to mash it up. Set aside. (the longer you cook the easier the mashing is, you can test the cauliflower by poking it with a fork, if the fork sticks in easily its done, move on).

That’s it, my friends. Eat and enjoy!


1 head organic cauliflower is about $4
2 lbs pork sausage was about $15
Peppers and onions I estimate to be about $3
Chives and oregano I grabbed from my garden
Total = about $22

So we made a big meal for $22 that gave us 1 dinner, 1 packed toddler lunch, and 3 packed adult lunches. Not too shabby, eh?

This post was shared on FoodRenegade’s Fight Back Friday, May 18th.