I love teaching the kids about their heritage. Since my husband is part Irish, we always love to celebrate St. Patrick’s Day.
The problem with traditional Irish food, however, is it’s a little heavy on the potatoes.
Don’t get me wrong. I love potatoes! Unfortunately, potatoes are not diabetic friendly. They raise my blood sugar in a hurry.
This year we wanted to celebrate St. Patrick’s Day by making bangers and mash. The bangers are traditional. The gravy is traditional. But I decided to go low carb on the mash, so those of us who are sensitive to sugar could enjoy the feast, too!
Instead of mashing potatoes, I made my favorite mashed cauliflower.
I know those of you who have never tried mashed cauliflower are wrinkling your noses right now. But my family can attest that mashed cauliflower is wonderful….if done correctly.
[Tweet “The secret to great mashed cauliflower is cheese. Lots of cheese. #WMTMoms”]
Adding a little cream cheese and a lot of Parmesan goes a long way in making mashed cauliflower taste like a rich mashed potato. When processed until smooth in a good food processor or blender, you almost can’t tell the difference in texture.
So if you’re looking for an Irish meal for St. Patrick’s Day that won’t raise your blood sugar, look no further. This low carb bangers & mash recipe is quick. It’s easy. And it’s almost authentic.
And the great thing about bangers and mash? There are no funky ingredients. I picked up everything on a single trip to Walmart! Be sure to use good sausage. I used Johnsonville Brats, mixing original brats with beer and bratworst. They turned out great!
[Tweet “You don’t need to forego a great St. Patrick’s Day meal if you’re on a low carb diet! #WMTMoms”]
Low Carb Bangers & Mash Recipe for St. Patrick’s Day
- 2 Tbsp butter
- 1 large onion, sliced
- 2 Tbsp arrowroot powder (or flour), optional
- 6 cups beef broth
- 2 cups red wine
- salt & pepper to taste
- 1 large head cauliflower
- 1 oz. cream cheese
- ⅓ cup Parmesan cheese
- 2 cloves garlic, minced
- ½ tsp. salt
- ¼ tsp. pepper
- 8 links good Italian sausage or Bratwurst. I like to use Johnsonville Brats.
- Preheat the oven to 200 degrees.
- Melt 2 Tbsp butter in a large skillet. Saute onions until soft, about 8 minutes. Sprinkle arrowroot powder (or flour) over onions and cook and stir for a minute.*
- *Traditional Irish gravy is thin, but I like my gravy a little thicker. You may omit the arrowroot powder if you like thin gravy.
- Add beef broth and wine. Bring to a boil and cook until liquid is reduced to about half (around 20 minutes). Season with salt and pepper. Keep warm over low heat until ready to serve.
- Cut cauliflower into small florets. Steam about 10 minutes until the cauliflower is tender, but not soggy. Drain well and pat with paper towels quickly.
- Put cauliflower, cream cheese, parmesan cheese, garlic, salt, and pepper in a food processor and process until smooth. Keep warm in oven until ready to serve.
- Heat a non-stick skillet over medium heat. Add sausage to skillet, browning on all sides (about 5 minutes per side) until cooked through. Keep warm in oven until ready to serve.
- Serve bangers with mashed cauliflower on the side, smothered in gravy.
Looking for more St. Patrick’s Day fun? Be sure to check out the following:
- My favorite slow cooker Corned Beef & Cabbage Recipe
- Rainbow Rice St. Patrick’s Day Centerpiece
- Great St. Patrick’s Day books to read with your child
- My St. Patrick’s Day Pinterest Board