Healthy Sausage and Mash

If you wanted straight up bangers and mash, you probably wouldn’t be coming to me for it. You’d either be down the pub or in your local butchers asking for their best sausages. I’m all for the old classic; buttery mash, thick onion gravy and good quality sausages – probably a few token peas on the side too. But, I can’t eat that every day. This, however, I can.

So what makes it healthy? I saw the potato mash for a vegetable mash, butter for yoghurt and I switch up the sausages too (you asked for healthy…). My preferred choice is Linda McCartney’s Vegetarian Sausages (I’m not vegan but meat has become more of a treat for me recently). You could also use chicken sausages or reduced fat pork sausages – Heck would be my go-to, though supermarkets seem to be bringing out some equivalents now too.

Serves 2

Ingredients:

300g swede, peeled and diced
2 carrots, peeled and diced (200g ish)
2 tbsp greek yoghurt (can substitute for vegan alternative)
1/2 tsp ground cumin
Salt and pepper
200g Spring greens, tough stalks removed
1 garlic clove, grated
Knob of butter (can substitute for vegan alternative)
1/2 tbsp olive oil
4 x vegetarian / chicken sausages
4-5 heaped tsp Bisto Best gravy – depending how thick you like it
2 sprigs of fresh thyme or rosemary (both work well)
100ml of cooking white wine
1 tsp wholegrain mustard

Method:

  1. Preheat your oven and cook your sausages per instruction – if you’re using chicken or veggie, it’s fine to just oven cook them
  2. Dice your swede and carrot, then cook by either steaming or boiling in a little water – don’t add too much as you don’t want the vegetables to take on too much water or it will make your mash a bit watery
  3. While the mash vegetables cook, boil your spring greens for 10 minutes, until stalks are soft but still have a little bite. Once cooked, drain and set aside, but keep the cooking water for the gravy
  4. To make the gravy, pour the 100ml of wine into a pan and simmer for a few minutes, to burn off most of the alcohol, as well as your fresh thyme or rosemary
  5. Once the wine’s simmered, add in the water from your spring greens – you need 400-500ml but if you don’t quite have this, just top it up with boiling water, then add in heaped tea spoon of wholegrain mustard
  6. To thicken, add in your Bisto, start with 3 tsps and add more until you have the desired consistency. More Bisto = thicker gravy. Combine well then leave to simmer
  7. Once your carrots and swede are softened, drain and then add the greek yoghurt and ground cumin, as well as a good pinch of salt and pepper. Mash and then return to stove to warm through just before serving
  8. To finish your spring greens, pop a little oil and butter into a pan with the finely grated garlic clove, sauté for a few minutes and then add in the spring greens, stirring regularly so the garlic doesn’t burn. This should only take a minute or so
  9. When the sausages are cooked, make sure your mash is heated through and gravy piping hot, then serve with the garlicy greens and enjoy!

This dish takes lots and lots of gravy (this was just the first portion, I go back about 5 times) No, I’m not Northern.

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