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
Author: Carrie Brown | www.carriebrown.com
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
  • 1 1/2 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.



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  • 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

Sausage Scramble  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 Sausage Scramble 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.

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


Sausage Scramble
Author: Carrie Brown | www.carriebrown.com
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.




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  • 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. :)ReplyCancel

  • 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?




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  • 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

If you are anything like me, when the first trays of summer berries appear in the store, you’re on them like bugs round a bug light.  While my favorite way to eat fresh berries will always be with whipped (or unwhipped, I don’t care) heavy (double) cream, it’s lovely to have a SANEr option that tastes just as decadent and magical, but is more nutrient-dense and higher in protein, instead of just providing fat and a bit of water. Lemon Sauce | Carrie Brown

You can whip this luscious Lemon Sauce up in a New York minute – as long as you have some SANE Lemon Curd stashed in your ‘fridge.  It’s worth keeping some of that lemon curd goodness on hand just for this sauce. Lemon Sauce | Carrie Brown

This sauce can be tipped with abandon over any dessert that needs a sauce.  Or even one that doesn’t need a sauce, but you just want to pour sauce on, anyway.

It’s light, delicate and as thin and pourable as unwhipped heavy (double) cream.  It would even make a wonderful alternative to syrup on your SANE Vanilla Blueberry Pancakes.  Try it over a bowl of fresh, ripe, sliced peaches.  Mmmm, mmm, mmm, mmm, mmm.  When I {ever} get your SANE Chocolate Cake recipe posted, it would be fabulous drizzled over a slice of that.  Start with a bowl of berries and take it from there.  The world is your SANE Lemon Sauce receptacle!


Lemon Sauce
Author: Carrie Brown | www.carriebrown.com
Prep time:
Total time:
  • 1 cup / 8 fl oz. non-fat Greek yogurt
  • 1/2 cup / 4 fl oz. SANE Lemon Curd (see recipe link above)
  • 1/4 tsp sea salt
  • 1/2 TBSP xylitol (I use Xyla)
  1. In a bowl whisk all the ingredients together until completely combined and smooth.
  2. Pour into a serving jug to serve or spoon directly over your dessert.
  3. If storing, cover the jug with plastic wrap or pour sauce into a glass, lidded container and place in the ‘fridge.

Lemon Sauce | Carrie Brown





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  • martyn - Prithee, why do choose non-fat Greek (strained) yoghurt in your lemon sauce?ReplyCancel

    • carrie - Martyn – NF Greek Yogurt has the most protein in, so it makes the sauce SANEr. Hope that helps!ReplyCancel

This isn’t a real recipe post – it’s an assembly post – but please humor me, because while this Special Egg Salad may not hit it out of the culinary ball park, there’s a huge amount of my heart and soul mixed up in this concoction.  It may be very simple, but it’s also very special to me, and so I wanted to share it with you despite it being about the easiest thing on earth to throw together.  Even The Bailornator would make this one.  I eat it ALL. THE. TIME.  I can be encouraged to consume any amount of lettuce, cucumber and other raw vegetably salad stuff as long as I get to eat this Special Egg Salad with it.  Special Egg Salad | Carrie Brown

The fact that I am posting this now is no accident.  Not only is summer the perfect time of year for eating egg – or any other kind of – salad, but specifically we’re in the month July.  This Special Egg Salad thing all started one July a very long time ago.  Either my brother or I had a birthday party – both of us were born in July – although I don’t remember whose birthday got the Special Egg Salad Rolls first.  It doesn’t matter.  It was love at first bite, for both of us, apparently.

I only discovered my brother’s penchant for them a couple of years ago when I was in England helping my nephew celebrate becoming the ripe old age of 3.  Being 3 is very exciting; especially when your aunt makes you a John Deere Tractor Cake for your birthday party.  He was so overwhelmed when he saw his cake for the first time I thought he was going to stop breathing.

While I was helping get all the party fodder ready, my brother sidled up to me and said, “Do you remember those egg roll things Mum used to make us for our birthday parties?”  I laughed.  “Remember?  I’ve eaten the filling for those at least every week for the last 10 years.  Yes, I remember them.”

A few minutes later I was chopping eggs and rolling out slices of white bread, making our favorite birthday party rolls.  They were a huge hit.  They were always the first things to get polished off at our birthday parties, too. Special Egg Salad | Carrie Brown

Birthday parties were an enormously important – albeit rather strange and scary – event for me.  Not because I was celebrating a new age, or because I liked being the center of attention – I was desperately shy and introverted – but because people who were not related to us came to the house.  People never came to our house.  My brother and I grew up in a pretty isolated bubble where the only kids we got to play with was each other, and the only grown-ups we ever saw were our parents and teachers.  We also grew up in a house where there were no sweets, no pop, no ice cream, and rarely any other foodie treats.  We certainly never had parties unless it was July and it was our birthday.  So having a party at our house was a huge deal.  HUGE.  And that’s how I became so emotionally attached to the egg rolls my mother made for our birthdays – it was the only two days a year that we got to eat them.  Other kids had all the usual birthday goodies at their parties, but no one had Special Egg Rolls.  I can still taste them now; I remember those 2 days a year like they were last week.

Special Egg Salad Rolls = birthdays, and parties, jelly and ice cream, cake, and chocolate, gifts, and games, balloons, party bags, and other kids to play with.  Special Egg Salad Rolls = emotional awesomeness.

Now, of course, I don’t make the roll part.  I just make the filling and eat it as is.  And I love it to this day like I loved it the twice a year I got to eat it as a kid.

The taste of it makes my brain do nice things, and I like that.  I can’t promise it will have anywhere near that same effect on you, but it might make a nice change from your regular egg salad.

“Happy Birthday, Bro!”


Special Egg Salad
Author: Carrie Brown | www.carriebrown.com
Prep time:
Total time:
Serves: 2 – 4
  • 8 hardboiled eggs
  • 1/4 cup / 2 fl oz. ketchup (no added sugar)
  • 1 oz / 28g softened (not melted) butter
  • Sea salt & black pepper to taste
  1. Finely chop the hardboiled eggs. I do this in a large bowl with a knife because it seems a waste to get the food processor dirty for a few minutes of effort, but you could also pulse in a food processor if you prefer. If you use a food processor be careful that you don’t end up with egg paste!
  2. Stir in the ketchup and mix thoroughly.
  3. Stir in the softened (NOT melted) butter and mix until the butter is completely incorporated. This may take a few minutes, depending on how soft your butter is.
  4. Season to taste and serve or store in a lidded glass container in the ‘fridge.

Special Egg Salad | Carrie Brown





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  • Minta - Yummmmmm.

    I will try this one.ReplyCancel

  • Avril - Hate egg – love your podcasts with jobReplyCancel

  • carrie - GO, Minta! Avril – eggs are not mandatory! THANKS for the podcast love :-)ReplyCancel

  • Janknitz - I’m going to have to try this version, never had it with catsup (not my favorite thing, but I’ll try) and butter.

    My grandma made egg salad with onions sautéed in schmaltz (chicken fat). That was SOOOOOOOOOOOOOOOOO good!ReplyCancel

  • Danielle - Another winner Carrie!! My 3 year old LOVES it and so do I. It will be a staple in the fridge. Great grab and go!ReplyCancel

    • carrie - Danielle – your post made me particularly happy :-)) It’s so good to have Special Egg Salad Buddies!!!ReplyCancel

  • Suzanne - The only reason I tried this is because you posted it (and you haven’t failed me yet). Loved it – a nice dish for a quick snack or lunch. Thanks for sharing your simple and special treat. Nothing like childhood memories (of sane food too!)ReplyCancel

    • carrie - Phew, Suzanne! I’d have been devastated if my Special Egg Salad had ended my successful run in your kitchen!!!ReplyCancel

  • richelle pahl - An awesome way to eat this …..is in a French Endive leaf.ReplyCancel

  • Chas S. - I’m not a big ketchup fan, *especially* on eggs, so it was a huge surprise to me that this was so delicious. Thank you!ReplyCancel

  • Debbie - I quartered this recipe tonight to try as a “tide me over” snack before we meet friends for dinner. Wow, this is great! Can’t wait to see how our picky 2 year old grandson likes it!ReplyCancel