Still have questions? Book a free discovery call

Pan Fried Pork Chops with Smashed Sweet Potatoes

Recently I had dinner with a good friend and our kids. She had pork chops on hand. Now, up until now…I’ve never really cooked pork chops. I’ve eaten them but never made them myself. I wasn’t sure how to season them. So I picked my favorite go to seasonings and they turned out GREAT! All 4 kids loved it and even asked for more. I knew I just had to share this recipe with you.

If you have looked through my recipes at all, you will notice that I use real butter. No fake, “heart healthy” (which isn’t at all) stuff in this kitchen. There was a time I wouldn’t touch the stuff and would only use Earth Balance. However, the more you learn, the more you change. I don’t believe in a way of eating being treated like religion. You do as good as you know how to until you know something different. The field of nutrition is in its infancy, however, through the work of Dr. Weston A. Price, I have learned about some ancient knowledge of nutrition. For me, I will take what has been done for thousands of years instead of what one or two studies say now.

Here are some very good reasons to include grass fed cow butter (Kerry gold or local raw milk butter) in your diet:

  1. Butter contains conjugated linoleic acid, which is a potent anti-cancer agent, muscle builder, and immunity booster.
  2. Saturated fats protect our brain. This helps prevent dementia, Alzheimers and Parkinson’s.
  3. Helps protect against calcification of our joints.
  4. May also prevent the hardening of our arteries and cataracts.
  5. Is a source of Activator X, which we are still learning about it’s amazing benefits, but we do know it helps our bodies absorb minerals.
  6. Cholesterol is essential to children’s brain and nervous system development.
  7. An excellent source of vitamin’s E and K.
  8. Contains potent anti-oxidants.
  9. Protects our teeth from decay
  10. Essential to weight loss. Fats make you full and gives food flavor. Butter won’t make you fat. 🙂

So many reasons to love butter beyond the fact that it makes food taste oh so good. Now it’s time to dive into this simple and delicious recipe.

Garlic and Sage Pork Chops

Pan Fried Pork Chops

Total time: 10-15 minutes


  • As many pork chops as you need to feed your family
  • 1 Tbsp Grass Fed Butter
  • Garlic Salt (make sure it is gluten free)
  • Ground sage seasoning
  • cumin powder


  1. On medium heat, in a pan, melt the butter.
  2. While butter is melting, on both sides of each pork chop, evenly sprinkle with garlic salt and sage. Because of the kids, I only lightly sprinkled cumin on one side. For adults, you could do both sides if you like cumin.
  3. Place in pan and cook for 5-7 minutes each side, until they are white all the way through.

Smashed Yam

Total time: 30 minutes


  • 1 Large or 2 small yams
  • 1 tbsp butter
  • Garlic Salt to taste


  1. Take your yams and peel the skin off. Dice into 1 inch pieces and place into a medium sized pot.
  2. Sweet Potato Mash
  3. Once diced, cover with water and bring to a boil. Once boiling, turn down to medium low and let cook for 15-20 minutes. Check with fork to see if soft.
  4. You want the fork to go in effortlessly and the piece to start to fall apart.
  5. Once they are soft, drain water, add butter and mash with a fork. I like my chunky. If you like yours smooth, you can use a hand mixer.

Wilted Baby Greens


  • 4 cups (one bag) of mixed baby greens. I used the “zen blend.”


You have two options with this. You can use the pan you just took the pork chops in. This gives the greens a really nice flavor plus one less pan to wash. OR you can get out a new pan and add 1 tsp EVOO and 1 tsp minced garlic and wilt the greens this way.

  1. Your cooking method of choice, put on medium low heat and place all greens in the pan and cover with a lid. After 3 minutes, mix the greens around moving the bottom greens on top and the top greens down. Wait another 3 minutes or until completely wilted. If you chose a new pan, add salt to taste.


Live Health And Whole,




Grain Brain
by Dr. David Perhlmutter





Leave a Comment

Your email address will not be published. Required fields are marked *

About Us

Hi friend!

I’m Marian Mitchell, Health Coach, Chronic Illness Warrior, Mom, and Food Lover. I help you navigate the food and lifestyle side of Chronic Disease Management with coaching, meal plans, recipes, podcast, and this blog. You can thrive without eating the same 4 things every day. I’m here to show you how.

Top 200 Podcast
Free Workbook

Related Posts

7 Top Tips for Strong Healthy Nails

7 Top Tips for Strong Healthy Nails

How strong are your nails? Strong fingernails not only enhance your appearance but also serve as a potential health indicator. Maintaining healthy nails can help

Scroll to Top