Mash and grab



MH gravy has only 234kJ and 2g of fat per serving, while the traditional stuff is an extra-plane-seat requirement waiting to happen, with 1163kJ and 19g. In other words, it earns you a guilt-free pint of Guinness to wash down your bangers.

If you don't want it to go straight on your waistline, opt for all-natural chicken sausages. Dodging greasy porkers means 70 per cent less fat and 19g more of protein per link. You'll also sidestep MSG, nitrates and preservatives.

With their butter and milk, mashed spuds rack up 19g of fat per serving. Cauliflower mash has only 2g of lard per serving and releases sulforaphane, which helps flush cancer-causing chemicals from your body.

Blueberries were found to be the top fruit for antioxidant content. "Antioxidants help protect against cell damage to every organ in the body," says nutritionist Dr Henry Forman.

MH Bangers & Mash
Serves 4



You will need:
1 large cauliflower
2 cloves garlic
1 tbsp herb and garlic cream cheese
Salt and pepper
Spray oil
8 chicken and apple sausages (checking)
8 fresh sage leaves
1 Spanish onion
1/2 tbsp margarine
1 beef stock cube
1/2 tbsp brown sugar
1 tsp balsamic vinegar
1/2 tbsp flour
175ml water
Small handful blueberries

Plus:
Roasting pan, large pot, sieve and masher or hand blender

30 minutes
Preheat the oven to 200˚C. Remove the cauliflower's outer leaves and cut it all into three-centimetre chunks. Peel the garlic, but don't chop it. Stick it all in a large pot, cover with water and add a pinch of salt. Boil on a high heat for 25 minutes. Uncork a tasty drop of cook's privilege (see selection, right) and take the weight off for 10 minutes.

Oil a roasting pan with non-stick spray, sprinkle the sage leaves over it and place the sausages on top. Bung it in your pre-heated oven to bake for 10 minutes.

20 minutes
Remember the sausages? Okay, you can pour yourself another glass, then turn them over to bake for another 10 minutes until they turn a nice shade of brown. Give them a prod at the end and make sure your fork comes out hot. It's especially important that chicken sausages are cooked through.

17 minutes
Now, onto the onion gravy. Finely slice the onion and fry in margarine over a medium heat. Sprinkle with salt and crumbled stock cube and stir until light brown. Add the brown sugar and balsamic and stir for another two minutes. Remove and set aside a third of the onions, then add the flour to the rest and stir for a minute until they're all coated. Slowly whisk in the water until you get a gravy consistency, then mash the onion. Add the blueberries and crush with a fork. Add the remaining onions and keep them warm till you're ready to serve.

5 minutes
Once the cauliflower is mushier than a Glastonbury field, drain it in a sieve. Use a small bowl on top to force out as much excess water as you can then put the mash back in the pot, add the cream cheese and some salt and pepper. An electric hand mixer is the best gadget to pummel the cauliflower to that mashed potato consistency, but those medieval hand-mashers work well and throw a solid arm workout into the bargain. Dollop the mash on a plate with a theatrical flick of the ladle, top with two sausages per person and drown in your guilt-free gravy. Garnish with a sage leaf and tuck in.

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