Bangers and MashIt’s time for the first new recipe of the year.

2017 is all about finding the BETTER YOU or in my case, BETTER ME. So I’m starting us off with a bang. It’s time for Bangers and Mash!

If you’re getting a good chuckle over my excitement about Bangers and Mash, I’m okay with that. Laughter is good for the soul.

Trying my first Bangers and Mash in England was exciting. There’s something about trying a dish in its native setting that just makes it tastier.

Bangers and Mash are the quintessential English dish. As are English Pies, English breakfast, Chicken Tikka Masala and Sunday Roast.

Those sausages plopped in a pile of mashed potatoes and drenched in gravy are so DELICIOUS.

The only real problem with Bangers and Mash is the amounts of fat, calories and salts.

BUT giving the dish a makeover wasn’t hard. I just found ways to cut the fat and made healthier ingredient choices.

Bangers and MashThe Sausage

A well-seasoned pork sausage is so tasty. It makes my mouth water just thinking about it. The real problem is the amount of fat.

There are three ways to reduce the fat:

  • Switching to chicken or turkey sausage will often cut the fat by half.
  • Using smaller pork sausages.
  • Making cuts elsewhere in the dish.

Bangers and MashThe Mash

Most mashes use russet potatoes.

Russets are tasty but heavy on the starch. Instead of using russets, Yukon Golds, red potatoes or sweet potatoes make wonderful mashes. Leave the skin on the regular potatoes because they add flavor and lots of vitamins, minerals and fiber.

Other vegetables such as turnips, rutabagas, parsnips, cauliflower and winter squash also make excellent mashes.

Use a single type of potato or vegetable or a mixture for the perfect mash.

Another easy change for making mashes healthier is to get rid of the butter.

Instead use healthy oils such as olive or sunflower oil. In fact, sunflower oil tastes almost like butter when used in a mash.

Just don’t overuse the oils. Help make your mash creamy using milk or stock along with the oils.

Bangers and MashThe Gravy

Get rid of the cream and butter.

You don’t need them.

Use instead healthy oils and roux to thicken the milk.

I also use the gravy as an excuse to sneak in a few extra vegetables such as leeks, mushrooms and kale.

These simple changes keep the spirit of Bangers and Mash without losing any flavor.

Hubby loves this made-over version of Bangers and Mash. Normally, not a fan of sweet potatoes, he loves a sweet potato mash or parsnip turnip mash in this dish.

So start your 2017 out with a bang. Join me in cooking up a batch of Bangers and Mash and start finding the BETTER YOU.

Print Recipe
Bangers and Mash Yum
A deliciously lightened version of the traditional English Bangers and Mash: your choice of flavored sausages plopped on a bed of sweet potato mash and covered with a Mushroom and Leek Herb Gravy.
Bangers and Mash
Prep Time 20 minutes
Cook Time 30 minutes
Bangers (Sausages)
Sweet Potato Mash
Mushroom and Leek Herb Gravy
Prep Time 20 minutes
Cook Time 30 minutes
Bangers (Sausages)
Sweet Potato Mash
Mushroom and Leek Herb Gravy
Bangers and Mash
Bangers (Sausages)
  1. Cook sausages by grilling or pan cooking over medium-low heat until done. Cooking time depends on the type of sausages you use: Chicken will average 15 to 20 minutes; Pork 20 to 30 minutes.
Sweet Potato Mash
  1. Place peeled and diced sweet potatoes in a pot. Cover with water and bring to a boil. Reduce heat to a simmer and cook potatoes until soft. Do not overcook or they become soggy.
  2. Using a colander, drain sweet potatoes. Do not reserve water.
  3. Return potatoes to the pot and mash until smooth using a potato masher or fork.
  4. Pour in olive oil, mix well and season with salt and pepper. Adjust taste as needed.
Mushroom and Leek Herb Gravy
  1. Heat olive oil in a large skillet over medium-low heat. Add leeks and mushrooms, sautéing gently until softened before adding minced garlic.
  2. Add white pepper, garlic powder and flour. Stir flour constantly, cooking for about two minutes.
  3. Slowly start pouring in beef stock and milk, stirring constantly to keep lumping from forming. Continue to stir constantly, bringing gravy to a simmer. Continue to simmer and cook until gravy reaches desired thickness.
  4. Add fresh basil, rosemary and thyme. Season to taste with salt and pepper.
  5. Remove gravy from the heat and use immediately.
Bangers and Mash Assembly
  1. Place a portion of mash on plate. Top with a sausage and then pour gravy over both.
  2. Serve and Enjoy.
Recipe Notes

Can also use roasted sweet potatoes for the mash for even more flavor.

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Mash recipe ideas to inspired you:

White Bean and Cauliflower Mash from Bourbon and Honey

Simple Mashed Sweet Potatoes from Get Inspired Everyday

Mashed Parsnip and Potatoes from A Beautiful Mess

Healthy Mashed Cauliflower from Eating Bird Food

Cauliflower, Sweet Potato and Carrot Mash from The G-Free RD

4 thoughts on “Starting the Year Off with Bangers and Mash”

  1. Sounds like a great start to 2017! Glad to hear you enjoyed bangers and mash in England! I love bangers and mash but I’m English, so it’s inevitable! Cumberland sausages go well with bangers and mash because they have lots of herbs and flavourings in them. Onion gravy (made with just onions, stock and flour) would work well with this recipe, too. You’ve inspired me to cook Cumberland sausages with sweet potato mash and onion gravy. Thanks!

    1. Thanks for stopping by Roz and I’m glad I inspired you to whip up a batch of Bangers and Mash. I haven’t found the Cumberland Sausages here in the States yet but been looking. Personally, I wasn’t fond of the traditional onion gravy but know lots of people love it 🙂 When I made the recipe for this photo, I used a delicious pork sausage with lots of sage and fennel. It was delicious. Let me know what you think of the traditional flavors with the sweet potato mash.

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