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Healthy Recipes

Looking for a perfect recipe for tonight’s dinner, or need something healthy and delicious to take to a friend’s house for a party? Crafted by our award-winning chefs, and built on the nutritional foundation developed by Dr. Cederquist, these recipes are exactly what you’re looking for!

Recipe: Bangers and Spinach Mash

Learn how adding Spinach to this traditional dish adds a new dynamic.



Serves 4

What you’ll need:

2 Tbsp. vegetable oil

8 thick sausages (beef, pork, or flavored as you wish)


2 lbs. potatoes, peeled and quartered

6 Tbsp. low-fat sour cream

6 oz. of frozen Spinach (thawed)

Salt and ground black pepper


2 medium onions, peeled and thinly sliced

2 Tbsp. vegetable oil

1 Tbsp. butter

1 tsp. sugar

1 tsp. balsamic vinegar

1 ¼ pint beef stock

4 tsp. corn starch

4 tsp. cold water

Salt and black pepper

1/4 cup of port wine (Taylor's)



1. Heat the oil in a large frying pan, turn the heat to medium and add the sausages. Fry until they are golden brown and firm, turning them from time to time—about 20 minutes. Once cooked, place in an ovenproof dish and keep warm until the mash and gravy are ready.

2. Meanwhile, start the mashed potato by boiling the potatoes in lightly salted water until soft. Drain, and keep warm until ready to mash.

3. While the potatoes are cooking, make the gravy—melt butter in a large saucepan over a gentle heat. Add the onion and cover with a lid. Cook slowly for approximately 10 minutes or until the onions are soft and translucent.

4. Add the sugar and balsamic vinegar to the onions and stir well. Cover with the lid and continue to cook for another 5 minutes.

5. Then add the port wine and reduce for 2 minutes.

6. Add the stock and boil gently, uncovered, for 5 minutes.

7. In a heatproof jug or bowl mix the corn starch/flour with the cold water to make a thin paste. Pour a little of the hot gravy into the starch mixture and mix thoroughly. Pour the starch mixture back into the gravy, raise the heat to high and boil for 10 minutes or until the gravy is slightly thickened. Keep warm until ready to serve.

8. Finish the mash by placing the sour cream and butter in the pan used to boil the potatoes, return to the heat and warm gently until the butter has melted.

9. Add the potatoes and mash using either a potato masher, a fork or a potato ricer. Whip the mashed potato lightly with a wooden spoon. Then fold in the thawed spinach and season with salt and pepper.

To Serve: Spoon the mash onto 4 warmed dinner plates, place two fat sausages either on the top or at the side of the mash and pour the hot onion gravy over.

Written By bistroMD Team. Published on November 13, 2013. Updated on June 20, 2019.


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