Sausage and Low Glycemic Mash - Meat and Four Veg
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Sausage and Low Glycemic Mash

sausage-and-low-glycemic-mash

01 Sep Sausage and Low Glycemic Mash

Who doesn’t love sausage and mash? Is it a bad meal? Well sausages have gotten a bad name for being part of the mass processed meat section which is thought to increase your risk of cancer. This could easily be fixed if you are lucky like me to have a local butcher that thoroughly cares about his meat. All of his sausages are preservative and sulphite free, only herbs, possibly fruit and minced meat. Some contain rusk like bread crumbs but he has a good selection without, I will post more about this soon. On to the mash. Potatoes are super high on the glycemic index and should not be over eaten and to mash your spuds only makes it easier to digest which will massively increase the glycemic load. Bummer. I love sausage and mash so I have come up with this recipe for a mash much lower on the glycemic index. It’s simple, limit the potatoes and add a load of tasty veggies to it that are themselves much lower on the GI. This not only makes the mash less of a load on your blood sugar levels but also adds a good amount fibre.

Ingredients – serves 2 and a little one:

  • Broccoli 170g
  • Onion 150g
  • Cauliflower 150g
  • Carrot 140g
  • Sweet Potatoes 180g
  • Knob of butter for the mash 25g
  • 4 chunky pork sausages (95% meat content, the rest herbs and salt) 400g
  • Served with Cavolo Nero 60g

Gravy:

  • Corn flour 1tbsp
  • Marmite 1/2 tsp
  • Vegetable stock 1 cube
  • 300ml water

Method:

Throw all the mash ingredients in a steamer and steam for about 13 minutes whilst grilling the sausages. Add the cavolo nero to the steamer for the last 5 min. Mash with the butter and serve.

For the gravy boil the kettle and add the stock and marmite to 300ml boiling water, stir. Place in a pan and bring back to the boil. Add a the cornflour to the cup and add just enough water to it to make it a smooth liquid. add to the boiling stock until thickened.

Sausage and Low Glycemic Mash  
Nutritional Information
MACRO STATS:g%
Calories per 520g524
Carbohydrate:24.9618
Protein:46.2835
Fat27.0447
Alcohol:00
ENERGY
Energy(Kcal)524
Energy(Kj)2193
MACRONUTRIENTS
Carbohydrate25g
Protein46g
Fat27g
Water409ml
Alcohol0g
CARBOHYDRATE COMPONENTS
Starch10.7g
Oligosaccharide0g
Fibre8.5g
NSP7.2g
Sugars14.2g
Glucose2.9g
Galactose0g
Fructose2.6g
Sucrose2.5g
Maltose0g
Lactose0.1g
LIPID COMPONENTS
Saturated fat12.1g
Monounsaturated fat9.1g
cis-Mono8.5g
Polyunsaturated fat3.9g
Omega3(n-3)0.3g
Omega6(n-6)2.4g
cis-Poly2.8g
Trans-fatty acids0.4g
Cholesterol154mg
MINERALS & TRACE ELEMENTS
Sodium308mg
Potassium1179mg
Chloride316mg
Calcium142mg
Phosphorus473mg
Magnesium69mg
Iron4.6mg
Zinc6.7mg
Copper0.3mg
Manganese0.8mg
Selenium27µg
Iodine14.6µg
VITAMINS
Vitamin A (ret eq)2042µg
Retinol98µg
Carotene11676µg
Vitamin D1.6µg
Vitamin E5.1mg
Vitamin K1115µg
Thiamin (B1)1.8mg
Riboflavin (B2)0.4mg
Niacin total (B3)20mg
Niacin11.8mg
Trytophan (niacin eq)8.6mg
Pantothenic Acid (B5)3.4mg
Vitamin B60.8mg
Folic Acid (B9)125µg
Vitamin B121.7µg
Biotin (B7)8µg
Vitamin C81mg
Gravy  
Nutritional Information
MACRO STATS:g%
Calories per 150g52
Carbohydrate:8.8563
Protein:2.721
Fat0.916
Alcohol:00
ENERGY
Energy(Kcal)52
Energy(Kj)216
MACRONUTRIENTS
Carbohydrate8.8g
Protein2.7g
Fat0.9g
Water135ml
Alcohol0g
CARBOHYDRATE COMPONENTS
Starch8.6g
Oligosaccharide0g
Fibre0.2g
NSP0.1g
Sugars0.2g
Glucose0g
Galactose0g
Fructose0.1g
Sucrose0.1g
Maltose0g
Lactose0g
LIPID COMPONENTS
Saturated fat0g
Monounsaturated fat0g
cis-Mono0g
Polyunsaturated fat0.1g
Omega3(n-3)0g
Omega6(n-6)0g
cis-Poly0g
Trans-fatty acids0g
Cholesterol0mg
MINERALS & TRACE ELEMENTS
Sodium919mg
Potassium108mg
Chloride693mg
Calcium6.2mg
Phosphorus47mg
Magnesium8.9mg
Iron0.4mg
Zinc0.2mg
Copper0.1mg
Manganese0mg
Selenium0.7µg
Iodine2µg
VITAMINS
Vitamin A (ret eq)1µg
Retinol0µg
Carotene0µg
Vitamin D0µg
Vitamin E0mg
Vitamin K10µg
Thiamin (B1)0.2mg
Riboflavin (B2)0.5mg
Niacin total (B3)3.1mg
Niacin2.5mg
Trytophan (niacin eq)0.4mg
Pantothenic Acid (B5)0mg
Vitamin B60.1mg
Folic Acid (B9)109µg
Vitamin B120µg
Biotin (B7)traceµg
Vitamin C0mg
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