Jazzed Up Bangers and Mash



Potatoes and cabbage are what many of us think of when it comes to Irish food, but that doesn’t have to mean “bland.” Some of the most comforting dishes start with such foods. This dish is a perfect example and while it would be tasty anytime, I thought I’d bring it out for Saint Patrick’s Day! This “pub-grub” recipe is a twist on a classic and a simple one to whip up for the family.



The term “bangers” is usually used to reference British Isles sausage. They received their name in the early 1900’s because during times of food rationing, sausages were often filled with extra fat, fillers, or water – all of which made them pop and bang while being cooked. We are fortunate enough to have sausages full of quality meat and spices today, although they still splatter a bit while browning in some good ghee;-)

You are likely to find “bangers” at your local meat counter around St. Patrick’s Day, but you can choose any kind of sausage you like.


Jazzed Up Bangers and Mash
Prep time: 
Cook time: 
Total time: 
Serves: 6 - 8
  • 2 to 2½ lbs. Yukon gold potatoes, peeled and chopped
  • 1 cup heavy grass-fed cream, or canned coconut milk
  • 2 Tbsp. ghee, or grass-fed butter
  • 4 oz. raw cheddar, or Irish cheddar, shredded
  • 1 tsp. sea salt
  • 2 Tbsp. coconut oil, or ghee
  • 8 Bangers (British pork sausage), or other sausage
  • 1 onion, diced
  • ½ cup red wine
  • 2 cups chicken broth (or bone broth)
  • 1 Tbsp. coconut aminos
  • 1 apple, cored and diced
  • 1 cup, frozen peas
  • 2 handfuls baby kale, or chopped kale
  • Fresh parsley, to top
  • Ground pepper, to taste
  1. Place potatoes in a medium pot, cover with water and sprinkle with 1 tsp. salt. Bring to a boil. Once boiling, reduce heat to medium-low and allow to simmer until fork tender. (10 - 15 minutes).
  2. Drain potatoes. Place potatoes, cream, and ghee, in the pot and mash. Stir in cheddar. Season with salt and pepper to taste. Keep potatoes warm while cooking bangers.
  3. Place 2 Tbsp. of coconut oil or ghee in a large sauté pan over med-high heat. Add bangers and brown on all sides, turning occasionally (about 5 minutes). Remove bangers from pan and set aside.
  4. Add onions to the pan and cook until starting to brown and soften. Pour in wine and scrape bottom of pan to remove any brown bits. Allow wine to reduce and cook a few minutes.
  5. Stir in broth and coconut aminos.
  6. Add bangers back to the pan along with the diced apples. Bring liquid to a boil and turn bangers frequently until cooked through (about 8 - 10 minutes).
  7. Add peas and kale and toss. Reduce heat and simmer for a few minutes.
  8. Serve bangers, veggies and broth over mashed potatoes.
  9. Top with fresh chopped parsley.




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