Bangers ‘N’ Mash

Bangers and mash are a great winter comfort food. This version is very low on the GI factor as it is using pumpkin and celeriac instead of white potatoes.

Suitable for maintenance and levels 1,2,3 

Health Bite:  Celeriac is rich in potassium, vitamin C and B9. It is high in fiber and not only does this fibre help the movement of the bowels but also aids nutrient absorption.

Bangers and Mash with Onion Gravy

Serves 2 to 3 (double up ingredients if required) 

1 cup pumpkin peeled, deseeded and diced

1 cup of celeriac peeled and diced

1 tbsp single or double cream

1 tbsp butter

Salt and pepper

4 to 6 gluten-free sausages

For the gravy

½ pint gluten-free stock (meat, chicken or vegetarian)

1 medium brown onion

2tsp cornstarch or arrowroot mixed with cold water into a paste

1 tbsp cooking oil


Put sausages in oven and set timer for appropriate cooking time

Put pumpkin and celeriac in a pan and bring to boil and simmer for 20 minutes or until soft.

Whilst the vegetables and sausages are cooking make the gravy:

Heat oil in pan add onions, turn heat down and soften for 10 minutes

Add stock then bring back to boil, add arrowroot or cornstarch, reduce heat and simmer for 5 minutes.

Drain pumpkin and celeriac, add cream and butter then mash or cream with hand mixer.

Add salt and pepper to taste.

Divide mash between 2 to 3 plates, pile sausages on top then pour gravy over, et voila!

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