Bangers and Mash, Paleo Style

Bangers and Mash Paleo Style

Bangers and Mash, Paleo Style

I don’t know about you, but when the days start to get shorter, darker, colder, and wetter, I begin to drift away from the idea of “salad as a main course”.

Where once I longed for summery salads, my thoughts now turn towards comforting stews, casseroles, and pies.

Sausages are one of the great comfort foods, with the added bonus of being quick and easy to cook. Add in a generous helping of mash, and you have the makings of a Great British Classic.

The problem is, from a Paleo perspective, all the extraneous crap your typical sausage tends to get stuffed with – potato flour and various sugary compounds being the major villains. Even more expensive sausages with a high meat content can come loaded with these contaminants.

Cheap sausages can be a true horror story – the word “banger” originally referred to low cost sausages with too low a meat and too high a water / other tat content that had a tendency to explode if cooked too quickly over too high a heat.

Luckily for us, we have a local producer, Åke P, who just happens to produce sausages that not only boast a high meat content, but are also thankfully detritus free.

Take the lamb sausages I used here, for example. The meat content is an impressive 92%, with the rest taken up by a variety of spices including but not limited to cumin, marjoram, garlic, and black pepper, curing salt and water.

Obviously, a standard mash, based on potato and jacked up with dairy produce, was also out of the question.

That’s where we call once again on our old friend the cauliflower for assistance. Cauliflower not only makes wonderful “rice“, but it also can be cooked and blitzed to produce a marvellous substitute for mashed spuds, something we first experienced several years ago when Mrs. Paleovirtus took her first steps in the world of LCHF.

To round off this meal, I used the leftover sauce formed when I cooked “Honey and Lemon Chicken.”

Cauliflower Mash with Avocado, Chives, and Chilli

  • Servings: 2 - 3
  • Difficulty: Easy
  • Print


  • 600g cauliflower florets
  • 20g fresh chives, finely chopped (reserve a few for the garnish)
  • 2 hot bird’s eye chillies, finely chopped
  • ½ an avocado, chopped
  • Salt and freshly ground black pepper


  • Cook the cauliflower by your preferred method of choice until just tender. Transfer to a suitable vessel, add the chopped avocado, season to taste, and blend until you achieve a purée.
  • Add the chives and the chillies, and blend briefly to fully incorporate them into the cauliflower mash.
  • Serve, garnished with more chopped chives.


You can really let your imagination run wild with this mash. Experiment freely with herbs, spices, flavoured oils, and mustards.

As I mentioned earlier, I used sauce leftover from a previous meal with this dish, but you could just as easily use any kind of gravy recipe here – something featuring onions, garlic, herbs, paprika, and perhaps a dollop of tomato purée should be fine.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s