Calories: 1168 kcal (or 700 kcal smaller portion)
Macros: 58g Protein, 100g Carb & 61g Fat
Total Casserole Pot (Six Sausages): 1249kcal, 78g Protein, 60g Carb & 78g Fat
Oh my. Sausages just pull at me, especially if they are high quality and well seasoned. But, drop them into this rich, healthy and spicy Casserole Pot and now your tastebuds are doing back flips and life, in the moment, is perfect.The pot has all sort of yumminess, from the Leeks, Carrots and Mushrooms, to the Onions, Garlic and a bang on concoction of herbs and spices. If that wasn’t enough, serve them up with these crispy and cinnamon infused Sweet Potato Roast Potatoes and some buttery Broccoli and…. well, there are no words. Food heaven on those dark cold evenings after a hard days work. 😋
For a smaller portion, dish up two sausages (⅓ of the casserole) and drop to 200g of Sweet Potato. This would save you 468 calories, without compromising on the flavours or nutritional goodness whatsoever.
Cooking Time: 1h
- Sweet Potato – 260g
- Rice Bran Oil – 1x teaspoon
- Broccoli – 80g
- Grass Fed Butter – 5g
- Dried Cinnamon – 1x teaspoon
- To Season – Rock Salt
Six Sausage Casserole Pot:
- Lincolnshire sausages (90% Pork) – 6x links
- Free-From Beef Gravy – 12g granules
- Beef Stock Pot (Knorr) – 1x pot / 28g
- Red Onions – 40g
- Carrots – 100g
- Leeks – 125g
- Mushrooms – 5x medium
- Crushed Garlic (lazy) – 2x teaspoon
- Garlic Salt – 1x teaspoon
- Paprika – 1x teaspoon
- Thyme – 1x teaspoon
- Cloves Ground – ½ x teaspoon
- Mixed Herbs – 1x teaspoon
- To Season – Sea Salt & Black Pepper
- Quality High-meat content Sausages are high in protein and essential vitamins, minerals, creatine and amino acid good for overall health. Lean pork, when trimmed of visible fat, is nutrient-dense and satisfying. Best to treat pork as a treat as there are more nutritious meats.
- Broccoli, Leek, Onions, Mushrooms & Garlic are great sources of indigestible fibre and have prebiotic benefits for your guts microbiome.
- Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to its high fibre content that slows the absorption of the carbs.
- Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
- Broccoli brings a good hit of vitamin K, vitamin C, folate (folic acid) and potassium.
Leeks have sulfur-containing compounds that fight dangerous free radicals in your body, and also contain kaempferol, a flavonol that may help fight cancer and lower your risk of chronic diseases including heart disease. Plus, they have nutrients such as vitamin A, K, B’s, Folic Acid and Magnesium
Carrots are a rich source of Beta carotene – a powerful antioxidant that can also be converted into vitamin A in the body to help maintain healthy skin.
White Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2.
- Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore, Butter contains only trace amounts of lactose.
- Paprika helps with indigestion, cardiovascular health, and circulation; is antibacterial and anti-inflammatory; and contains vitamins A, E, K, and C. Antioxidants include Vitamin A, Lutein and Zeaxanthin. However, some people do not process peppers that well – so good to carefully monitor gut response.
- Cinnamon has antioxidant benefits combined with manganese, calcium, iron, vitamin k, making it a powerful spice that has been used medicinally around the world for thousands of years
- Cloves contain significant amounts of an anti-inflammatory called eugenol which is associated with the prevention of toxicity from environmental pollutants, digestive tract cancers, and joint inflammation. Cloves contain a variety of flavonoids which further contribute to clove’s anti-inflammatory and antioxidant properties. Cloves are an excellent source of manganese, a very good source of vitamin K and dietary fiber, and a good source of iron, magnesium, and calcium.
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