Bangers and Cauliflower Mash

How to make bangers and cauliflower mash.

Bangers and mash is an easy, comfort food recipe. If done right, there shouldn’t even be a need for gravy, but if you want to add it in, go right ahead!

 

Unless you are on the keto diet - then omit the gravy if you don’t have a delicious low-carb option. (I don't have one of my own recipes for this yet, but I will work on that!)

 

These bangers and mash are keto-friendly, indeed! For those of you who may be having trouble with the texture of cauliflower mash not being quite like that of mashed potatoes, then you’ll want to try this method I use with coconut flour.

 

Coconut flour has a mildly sweet flavor, which gives the cauliflower more of a potato-like creaminess, but it also makes the cauliflower feel stiffer and, well… ’starchy’. It is a trick I kind of discovered by accident when I used the coconut flour to thicken up what started out to be very soupy cauliflower mash!

 

You can use whatever sausage suits your fancy. They all work well with this recipe.

 

Bon (keto) appetit!

Nutritional Information

and Macros Per Serving:

Easy recipe for keto bangers and mashed potatoes.
Recipe for high-fat and low-carb bangers and mash.

Serves: 

3

 

Total Time: 40 Minutes

(Prep: 10 Minutes / Cook: 30 Minutes)

Ingredients:

  • 1 pound fresh sausages of your choice (or 6 medium sausages)
  • 1 head cauliflower, cored and diced
  • 1 1/2 tablespoons salt, divided
  • 1/4 cup heavy cream
  • 3 ounces mascarpone
  • 5 tablespoons unsalted butter
  • 1 teaspoon Dijon mustard
  • 1 teaspoon whole brown mustard seeds
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons coconut flour
  • Fresh parsley, for garnish

Directions:

  1. Preheat the oven to 425 degrees F.
  1. Fill a large pot half way with water, add 1 tablespoon salt, and bring to a boil. Add the cauliflower, cover and cook for 30 minutes or until the cauliflower is soft.
  1. While the cauliflower is boiling, place the sausages on a baking rack that has been set over a sheet pan. Bake for 15-20 minutes, or until the sausages are just cooked through.
  1. Drain the water off of the cauliflower and return the cauliflower to the pot. Add the remaining 1/2 tablespoon salt, heavy cream, mascarpone, butter, mustards, and black pepper to the pot and stir rigorously. The cauliflower should break down and become smooth and it will be a bit runny. (If it doesn't break down, use a masher to help it along.) Once smooth, sprinkle the coconut flour over the cauliflower and stir it in until the cauliflower thickens up a bit and resembles mashed potatoes. If you like your potatoes thicker, add a little more flour in small amounts and keep stirring until you get the consistency you like.
  1. To serve, mound the hot cauliflower onto plates. Top each plate with two sausages and garnish with parsley.

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