Bangers with Mashed Winter Squash and Fried Sage is an original take on the old sausage and mash, in which the sweetness of winter squash richness and the aromatic crunch of fried sage are brought in. The bright, earthy flavor of the mashed winter squash complements the rich, spiced bangers (sausages). Fresh and slightly peppery from the crispy fried sage, it brings some balance to the total dish.
This autumn twist on a classic British comfort food, bangers and mash, is cooked almost entirely on one sheet pan, making it an extremely hands-off and weeknight-friendly dinner. The butternut squash roasts along with the sausages before getting mashed with maple syrup, a pinch of cayenne and a drizzle of brown butter flavored with fried sage and garlic.
The butternut mash is a splendid base of savory, sweet, melt-in-your-mouth for the roasted sausages – and topped with a little extra brown butter, of course. Sausages to use: any – just adapt cooking time accordingly.
Ingredients:
- Bangers (sausages): Choose your favorite type—pork or chicken bangers work well, but any high-quality sausage can be used.
- Winter squash: Butternut, kabocha, or acorn squash are excellent options. The squash is roasted, then mashed to a creamy texture.
- Fresh sage leaves: Fried in butter until crisp to add an herby note to the dish.
- Butter or cream: For extra richness in the mashed squash.
- Salt and pepper: To taste, for seasoning.
Steps:
- Roast Squash: Halve and deseed, roasting until soft. Scoop the flesh out of the squash and mash with butter, cream, salt, and pepper.
- Cook the Bangers: Grill or pan-fry those till they turn golden brown and well cooked.
- Fry the Sage: Fry a few sage leaves in a small pan of butter, so that they are crisped up till golden.
- Serve: Top the mashed squash with the bangers and serve topped with crispy sage. Add extra butter or drizzle some olive oil on top for richness purposes.
The dish is a great warm meal, merging autumn flavours with savory touches. It surely would impress you on the warm winter evening dinner when accompanied by many side dishes or even a light green salad.
For recipes, specifically, there are plenty of similar versions for this dish at BBC Good Food and Epicurious websites.
The Health Advantages of Bangers with Fried Sage and Mashed Winter Squash
- High in Nutrients from Winter Squash: Winter squash is one of the good sources of vitamin A, C, and E. These vitamins are very vital in maintaining healthy skin, helping to boost the immune system, and warding off oxidative stress. Winter squash also carries dietary fiber, which can help aid in digestion and support heart health by lowering cholesterol levels (source: Harvard T.H. Chan School of Public Health).
- Protein and Satiation from Bangers: For this recipe, Bangers are very good sources of protein. This means that they heal, build, and make the overall body healthy. Also, depending on the type (pork, chicken, etc.), they also contain major B vitamins: B6 and B12 (facilitating energy metabolism and red blood cell formation).
- Antioxidants and anti-inflammatory actions of sage Fried sage is not a condiment only; it is a storehouse of antioxidants that help the body to reduce inflammation and fight oxidative stress besides working on the cognitive benefits, such as improving memory and the efficacy of the brain associated with anti-inflammations.
- Healthy fats from butter or cream: Butter or cream adds richness and flavor to the mashed squash; however, you also have to choose healthy fats for it to be on the healthy side. Grass-fed butter or ghee, for example, contain more omega-3 fatty acids, which are good fats for heart health according to Mayo Clinic.
Conclusion:
Bangers with mashed winter squash and fried sage are not only an excellent and very satisfying meal but also come with various forms of health benefits, such as quick digestion to healthy blood flow and brain activity. It’s a perfect choice for a correct meal during the colder months, which includes flavor and nutrition.