Bangers and Cauliflower Mash

Bangers and Mash is a dish you’ll find on many a pub’s menu in the United Kingdom. It’s simply a sausage and mashed potato covered in delicious gravy (often a nice, dark onion gravy).

Since I’m really trying to keep under 120g net carbs for the day, having a bowl full of mashed potatoes probably isn’t going to do me any favors. Sure, just like the next diabetic on insulin I could just inject myself to cover the carbs. However, I’m not the hugest potato person in the first place and the peak I’d get just isn’t worth it.

So today it’s bangers, cauliflower mash, some boiled carrots mixed into the mash and it all covered with some lovely onion gravy.

The Recipe is Inspired by Meal #1 from Mealime

I’m not going to get into a huge review of Mealime just yet, but I’m trying out different online meal planners and apps to keep the weekly meal planning and grocery shopping down to a minimum.

However, this is meal #1 that they served up to me. And of course, just like any recipe, I couldn’t leave well enough alone and I altered it a bit. Ok, quite a bit.

Ingredients for Bangers and Cauliflower Mash

  • Cauliflower (for the mash)
  • Butter
  • Carrots
  • Beef bullion
  • Garlic (the more the better)
  • Red onions
  • Corn starch
  • Salt
  • Pepper
  • Gravy powder
  • Onion powder
  • Sausages of your choice

Now, if you notice, I didn’t give you any amounts. This is entirely up to you. Or you can sign up to Mealime and check out the amounts and exact instructions for yourself!

How I Put it All Together

So, first I boiled the cauliflower and carrots. I will admit, I cheated by buying riced cauliflower. This way I didn’t have to cut it myself. I also bought baby carrots and just cut them in half.

While boiling the cauliflower I did throw a half a block of beef bullion in the water.

When it was all done cooking to my specification of “done”, I drained the water from the cauliflower and carrots. Then I took my good old hand blender to the cauliflower and blended it up into glorious, silky, cauliflower mush. Then I added garlic (I used pre-chopped garlic, I’m lazy), butter, salt, pepper, onion powder and some gravy powder. Add in the carrots, stir, cover and put aside.

For the sausage, follow the instructions on your package. For mine I put in a decent amount of butter, browned it, then tossed in the sausages. I browned all the sides of the sausage on medium then lowered the heat to low and covered for about 10 minutes.

For the last 5 minutes I tossed about 1 cup of water into the pan along with the other half of bouillon cube. I let it all simmer and then took out the sausage and set aside. I turned up the heat, threw in the onions, stirred to get them covered in the wet stuff and then covered for about 10 minutes.

Then I added in a bit of corn starch to thicken the gravy (you can also use arrow root for lower carb).

I then divided up the mash into 2 bowls and 2 containers for lunch tomorrow, the sausage, covered with gravy and DONE! Dinner is served.

My version came out to be 434.4 calories, 9.1g protein, 15.1g net carbs, and 28.2g fat.

How Did This Meal Affect My Blood Glucose?

At 18:44 (that’s 6:44pm for the Americans) my bg was 5.3 mmol/L. I did NOT inject any Novorapid for the 15.1g net carbs.

At 20:28, almost 2 hours later (short by about 15 minutes), my bg is sitting at 6.4.

According to XDrip I did hit 6.7 but wasn’t there long enough for it to actually record the number on Diabetes:M. Overall, a decently solid meal and would make it again.

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