Bangers and Mash (Low Carb and Gluten Free)

Here’s a little tidbit about me.  I get a little obsessive about food.  It’s true.  One recipe or idea can sometimes branch out in my brain into a bunch of different concepts that I just have to explore.  When that happens I get very single-minded about it and all other recipes and ideas get put on the back burner (see what I did there?? tee hee…)

Sometimes it’s an ingredient (recently flax meal, before that Chorizo, etc.) and sometimes it’s a type of cuisine (Mexican, Thai, Italian) or a style of eating (raw foods, low carb, vegan, etc.)  I’ve always been this way and literally will lay awake at night with recipe ideas running through my brain.  As a food blogger I guess that’s a good thing because I can’t imagine ever running out of things to cook and write about.

So what does this have to do with you, the reader?  Well this week, I’m all about recipes from across the pond (England, Scotland & Ireland specifically).  I’m taking some classic comfort foods, and making them low carb to fit into my current way of eating – and since potatoes figure heavily into a lot of them, I’m replacing those with the cauliflower.

I guess this little obsessive fit encompasses an ingredient, a region, AND a style of eating.  First up – Bangers & Mash.  According to Wikipedia it’s of Irish origin and is traditionally made with sausage and mashed potatoes, sometimes served with fried onions or onion gravy.


Why do they call the sausage “Bangers” you ask?  Interesting tidbit – (Wikipedia quote)  “The term banger is attributed to the fact that sausages, particularly the kind made during World War II under rationing, were made with water so they were more likely to explode under high heat if not cooked carefully; modern sausages do not have this attribute.”  Who knew?

Whatever you want to call it, it’s really delicious!  I can’t believe I’ve never eaten this before – and that everyone isn’t doing this already!  These relatively humble ingredients, combined in just this way, are transformed into something truly amazing.  Definitely comfort food in the extreme!  If you’ve never tried it, you’re missing out, so get out there and make this asap!  You won’t regret it!


Be prepared to repeatedly and annoyingly ask everyone else “Are you going to finish that???” because it’s just that good!



Ingredients :

  • 4 sausages (I used sweet Italian)
  • 1 cup sliced raw onions
  • 1 Tbsp olive oil
  • 1 Tbsp butter
  • 1/2 cup chicken stock
  • 2 Tbsp red wine (optional)
  • 2 Tbsp heavy cream
  • salt & pepper to taste
  • 2 cups
  • chopped parsley to garnish

Instructions :

  1. Cook the sausages in a medium saute pan until browned and cooked through. Remove from the pan and set aside.
  2. Add onions to same pan, along with the butter and olive oil. Cook for 5 – 7 minutes at medium heat until onions are browned and softened. Add chicken stock and red wine (if using) and cook for another 3 – 5 minutes until reduced. Add the heavy cream and cook another 2 minutes. Season with salt and pepper.
  3. Add sausages back to the pan with the onions for a couple more minutes until heated through.
  4. To plate, place 1/2 cup of cauliflower puree in a shallow bowl. Add one sausage to each plate and top with onion gravy. Garnish with chopped parsley or another herb of your choice.

Written by Healthy Cat

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