Bangers ‘n’ Mash with Onion Gravy

Bangers and mashAs the evenings slowly draw in, we may find ourselves wanting to eat less salads and more comfort food and what could be better than good old sausage and mash?

Wheat and gluten-free sausages are becoming more available in supermarkets (if it says gluten-free on label it also means it is wheat-free) and can be found in the free-from fridge or freezer sections. The German sausages, bratwurst, are normally gluten-free and also sold in most major supermarkets.

This version of bangers ‘n’ mash is perfect for those wanting to lose weight as not only is it delicious and nutritious but also very low on the GI factor (low carb also) as it is using pumpkin and celeriac, instead of white potatoes (swede or turnip may used, which will also keep the GI and carb count low).

Suitable for maintenance and levels 1,2 and 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. Pumpkin  is incredibly rich in vital antioxidants, and vitamins. It contains vitamin A and flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes in abundance which all help keep our skin glowing and youthful.

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

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

1 tbsp cooking oil (lard, butter or coconut oil)


Cook sausages according to instructions on packet

Put pumpkin and celeriac in a pan, 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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