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Keto Bangers And Mash

Tonight I’m making bangers and sweet potato
mash in my low carb kitchen.
All right, my sweet potato is done.
I have it in the bowl, I’m covering it with
a cloth just to keep it warm.
But I want it to cool down so I can actually
handle it in my hands.
It’s actually very very hot right now.
It’s a hot potato.
For the actual “banger” portion of this dish,
the recipe comes from a book that I absolutely
love called “The Real Meal Revolution.”
And, I’m pretty much doing the recipe as is.
I did make a change.
The recipe calls for using cauliflower mash
(which is much lower carb than it is with
a sweet potato).
But, I’m doing the sweet potato because this
was our favorite dish when my husband took
me for our anniversary to England and we had
it with a sweet potato mash.
So I’m using it that way.
But anyway, to make this dish significantly
lower carb you can definitely just use cauliflower
It changes the dish from 26 carbs to (yeah,
it’s a very liberal low carb diet that we’re
doing with this particular meal) versus if
you use cauliflower mash, it’ll be about 8
grams of carbs in the dish.
So, anyway, sausage.
I have about a pound and a half of plum tomatoes,
I’ve got 4 tablespoons of butter.
I have 8 ounces of bacon, cut in half.
I sea salt and pepper, which I’m just going
to use to taste.
I have four sprigs of rosemary, which are
just …. add wonderful flavor.
I have 4 cloves of garlic I have to squish
in just a moment.
And then I have 1 red onion, already sliced
… just thinly sliced and then each slice
just cut in half.
So, all the slices are halved.
And, what we’re going to do, is we’re going
to start this on the stovetop and then it’s
going to go into the oven.
But before I do that I have to prepare the
garlic, because I haven’t done that yet, so
I’m going to move a few things out of the
And essentially for the garlic, all I’m going
to do is smash them.
I’m not going to mince them, not going to
cut them up, I’m just — *crunch* — you heard
that crunch I hope.
But that’s all I’m doing.
Oh, that one’s already squished.
That’s another one.
And when you smash it like that, they actually
become really easy to peal.
So, I’m going to go ahead and get all this
… all the paper off.
They’re ready to go, I’m going to trim that
up a little bit.
And it’s just going to go into the dish whole,
but it’s crushed.
I’ve already crushed that one …. ooh!
That was a good one.
And then I’m going to go ahead and get this
on the oven.
Or, on the stove I should say.
All right, I melted my 4 tablespoons of butter
over a medium-high heat, and I’m adding all
the sausage in, and what I’m basically going
to do is I’m just going to sear the sausage
on all sides.
And then I’m going to take the sausage out.
But I just want to sear it, because it is
going to go into the oven.
I’m pre-heating the oven right now to 400.
Everything is going to go in this one pan,
in the oven.
Because that’s why I’m using cast iron.
You don’t have cast iron?
That’s fine, you just use a roasting dish.
Everything’s going to go into a roasting dish
then, into the oven.
But if you have an oven-proof pan like a cast
iron skillet, I highly recommend just using
it as one pot.
All right, the sausage is seared, I browned
it all around, as you can see.
Looks great.
What I’m going to do now is I’m going to put
this aside, and I’m going to next add the
And I’m going to cook the bacon … and I’m
not going to cook it … I’m going to add
everything else in once this cooks, it’s going
to be a little bit chewy.
I don’t want it crispy yet.
It will crisp up as I start putting everything
else in here.
But, you have to be careful when you’re putting
the bacon in because this is obviously hot.
So you want to … when you lay it down … I
always lay it away from me, not towards me.
That way I can minimize the splatter on myself.
All right, the bacon is perfect.
This just took a few minutes to get it to
where I need it and I flipped it.
What i’m going to do now — carefully — I’m
going to add in … actually, I’m going to
add in the onions first.
You want to be careful because of the splatter.
I’m adding in the onions … I’m going to
stir the onions with the bacon.
Next I’m going to add in … go ahead and
add in the garlic.
I’m going to add in the rosemary.
Put that around for the flavor.
And again, very carefully, add in the tomatoes.
And the goal here is to cook down my tomatoes.
I’m going to cook them down for about … it’s
going to be about 10 minutes.
I just want them really softened to where
they’re starting to break down.
All right, my food is cooking, and I’m going
to go ahead and just cut my potato in half.
I let it cool enough so that I can actually
handle it.
So, but it’s also as you can see — as I poke
it with the knife very very soft.
It’s still steaming a little bit, but that’s
perfectly fine, I want that … and, I just
love how it just peals so easily.
I’m just going to go ahead and take it and
put it into my dish.
So I can mix, and get all up … I’m going
to get all of this peal out.
That’s what I have the spoon for, to do basically
To scrape it out if I had to.
Now, you can use the peal if you want.
I’m not going to because it has a little bit
too much char on certain parts.
Normally I would, but that’s all right.
So, what I’m going to do now is I’m just going
to … with my spoon … is just go ahead
and mash and stir.
And it smells really good.
I don’t add any sweetener because it’s sweet
Usually sweet potatoes are served with a … now
maybe a cinnamon is perfectly fine, that’s
actually a nice appetite suppressant.
Or it’s with usually brown sugar, which I
don’t like.
I’m actually adding butter to make it a little
more creamy.
All right, the butter is pretty much all in
and melted.
I’m going to add a little bit of sea salt,
just a pinch.
A pinch of chili powder.
Just to give it a little bit of a kick.
I have my little dish here, that I love.
It’s for a small pie.
But it’s perfect for this size of sweet potato.
For one sweet potato mash serving.
So that’s there, and then what I’m going to
do is add the chili when it comes out of the
So this is going to go in, it’s hot right
now, but the nice thing is it’s going to cool
down a little bit until that dish is ready
to go, they’re going to … this is going
to into the oven about five to ten minutes
after my sausage goes into the oven.
So right now I’m going to go over and check
on my dish to see if it’s time to add the
So my tomatoes are starting to break down.
And so what I’m going to do now, I’m going
to turn the heat off.
But I’m going to add the sausage back into
the dish.
And the sausage, you want on top.
I’m actually going to add the juice back in
for flavoring.
But this is going to go into the oven for
about 20 minutes.
And … it’s going to just be awesome!
All right, it’s out of the oven, it smells
My bangers are completely done.
The tomatoes look decimated.
They still have a little bit of a shape.
The bacon crisped up very very nicely.
And, what I’m going to do right now, I’m going
to add a little bit of pepper to my sweet
potato mash.
Just a little bit on top.
And then I’m going to top it with my chili
It smells delicious.
I can … the rosemary is just really coming
off of this dish and it just smells divine.
it is very tasty.
It is, granted, a little more liberal carb
than I normally make.
However, for us, it is a special occasion.
Again, I mentioned this before at the beginning,
earlier in the video, that you can use cauliflower
mash to really take down the carb count.
But it is something you should definitely
give a try.
Hope you liked the video, if you do, go ahead
and hit thumbs-up, subscribe, and … till
next time … I’ll see you.

Randall Smitham



  1. Debbie Reeves Posted on September 12, 2017 at 8:49 pm

    Sometimes we just need comfort foods. Looks delish. I'll try that sweet potato mash at Thanksgiving. :o)

  2. Melinda Gordon Posted on September 13, 2017 at 10:02 pm

    Sweet potato to go with your sweet voice and beautiful smile. 🙂

  3. Harrrgh Posted on September 20, 2017 at 3:58 am

    Man, that looks amazing.

  4. Marty Galbreath Posted on November 2, 2017 at 9:17 pm

    Looks great! I wondered what kind of sausage you used?

  5. Anne Soper Posted on July 18, 2018 at 8:24 pm

    Lovely, originally I am from England but have lived with in Australia and now Canada, Nova Scotia. I am so enjoying your blogs. Thank you.

  6. Ellen Williams Posted on November 15, 2018 at 2:19 am

    How sweet and romantic! Moments like that between you and your husband deserve to be special and remembered, looks great and will be on my "must try list".