Low Carb Bangers and Mash

Name: Low Carb Bangers and Mash
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1/2 tbsp oil (I use avocado oil or extra virgin olive oil)4 large sausages of choice (I use Cooks Venture pasture raised pork or turkey); 1/2 large onion; 1 garlic clove, minced; 2 tbsp flour (use almond flour to make it gluten free); 2 cups of beef broth (I use Kettle and Fire Beef Bone Broth for extra protein); 1/4 tsp salt; 1/2 tsp black pepper; 1 small head of organic cauliflower; 2 Tbsp milk (use milk of choice); 2 Tbsp sour cream; 1/2 tsp salt; Dash of pepper

Contributor: Nicole Irish

This recipe is a healthy alternative to the well-loved dish in Britain and Ireland. You're sure to add this to your favorites!

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What are bangers?

The term bangers comes from Britain and became widely used around the time of World War I. It is a slang term used for sausages because, at the time, they would often explode in the pan when heated.

Today the term bangers is typically only used when referencing the beloved British dish bangers and mash.

Bangers and mash

Bangers were often served with mashed potatoes and onion gravy. This dish became a favorite in Britain and Ireland and can be found on most pub menus in these countries.

Low-carb bangers and mash

If you are seeking to lower your carb and fat consumption use turkey sausage instead of pork and cauliflower in place of potatoes.

When making the onion gravy using bone broth will add more protein. And, if you are looking for a gluten-free option use gluten-free flour.

Comfort food without the guilt!! ENJOY!!

Low Carb Bangers and Mash

Recipe by Nicole IrishCourse: MainDifficulty: Easy

Servings

2

servings

Prep time

10

minutes

Cooking time

20

minutes

Total time

30

minutes

Bangers and mash is a dish that is very popular in Britain and Ireland. It consists of sausages (“bangers”), mash ("mashed potatoes") and onion gravy. It is a true comfort food! I modified the dish to make a healthier version and honestly, I think it's better than the original! This is a meal you will want to try and your family will love. 🙂

Ingredients

FOR SAUSAGE AND GRAVY
1/2 tbsp oil (I use avocado oil or extra virgin olive oil)
4 large sausages of choice (I use Cooks Venture pasture raised pork or turkey)
1/2 large onion
1 garlic clove, minced
2 tbsp flour (use almond flour to make it gluten free)
2 cups of beef broth (I use Kettle and Fire Beef Bone Broth for extra protein)
1/4 tsp salt
1/2 tsp black pepper
FOR CREAMY CAULIFLOWER MASH
1 small head of organic cauliflower
2 Tbsp milk (use milk of choice)
2 Tbsp sour cream
1/2 tsp salt
Dash of pepper

Directions

Sausage and Gravy
Cook sausages: Heat oil in a medium skillet over medium high heat. Add sausages and cook until browned and cooked through. Your cook time will depend on sausage size - larger sausages take about 7-8 minutes.
Remove sausages onto a plate and set aside. Turn the heat down to medium.
Remaining Oil in the pan: You need about 2 tbsp oil left in the skillet. Once you cook your sausages, you should have plenty. Turkey sausage doesn't yield as much fat so you may need to add a bit of butter or oil.
Gravy: Add onion and garlic to your pan and cook to a light golden brown. (About 4 minutes.) Add flour and mix stirring constantly for 2 minutes. Gradually add about 3/4 cup of beef bone broth and mix with the onion/garlic until thick. Add remaining beef bone broth and mix until until smooth.
Simmer stirring consistently for 2 to 3 minutes until the gravy thickens but is slightly thinner than you want - it will thicken once served. Add salt and pepper to taste.
Serve sausages with creamy mashed cauliflower and gravy.
Creamy Mashed Cauliflower
Start by cutting the cauliflower into florets.
Steam in a colander on the stovetop covering it with a lid. Simmer for 10-12 minutes, until very soft. Drain well. (You may choose to steam in microwave)
To mash, add the cauliflower, sour cream milk, and salt to a food processor. Puree until completely smooth, scraping the sides as needed.