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Recipe: Healthy Bangers and Mash

by | Sep 2, 2014 | Nutrition

This week we’re trying a new take on a classic meal. It’s your basic meat and potatoes with a slightly healthy fix.

Start by turning the tables and using a sweet potato. If you’re not a huge fan of sweet potatoes try using half sweet potato and half white potato as both potatoes are loaded with important minerals and vitamins.

Second swap the fatty pork sausages for lean turkey sausages.

Lastly, instead of a heavy gravy make your own sauce with the leftover bits in the frying pan, by adding some wine or beer and onions.

Small changes like these to a recipe are really simple and can start to make a big difference in your overall health. 

Recipe - Bangers Mash 2


2 medium potatoes (try 1 white potato and 1 sweet potato)
2 turkey sausages
1 small onion
1 cup of frozen peas
2 tbsp low-fat Greek yogurt, or cottage cheese, or low-fat sour cream
Splash of beer or wine (optional)
Olive oil
Salt and pepper to taste


  1. Peel the potatoes and chop into big chunks and boil in a pot until soft. This should take about 20 minutes.
  2. Heat a splash of olive oil in a frying pan over medium heat. Once hot, add the sausages. Remember to turn frequently to avoid burning and make sure they cook evenly.
  3. While cooking the sausages, chop the onion into long strips. After the sausages have cooked for about 10 minutes, add the onion and cook for another 7 minutes. If things are getting dry add a little water to the pan. Or if you’re having a drink, splash a little of your beer or wine in the frying pan.
  4. In the meantime, cook peas according to package instructions.
  5. When the potatoes are done (they should be soft when you poke them with a fork), drain the water from water from the pot. To make your mashed potatoes creamy add yogurt, cottage cheese, or low-fat sour cream, and a splash of olive oil then mash until nice and smooth. Add salt and pepper to taste making sure not to add too much salt.
  6. (Optional) If you’re having a beer or glass of wine and want to make a sauce, remove the sausage from the frying pan, and add a small amount of your beer/wine to the pan. Heat for a couple minutes to soak up the bits from the frying pan and thicken your sauce.
  7. Serve sausages and onions over your mashed potatoes and pour sauce over everything!

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