Remake comfort-food classics with super foods

Eating healthy doesn't have to mean eating boring. Try this rich and satisfying recipe for sausages and supermash with onion relish the next time you're craving comfort food you don't have to feel guilty about.

• Research indicates that onions, along with other members of the allium family, may protect against stomach cancer. This is because natural phytochemicals in the onions may stimulate enzymes that get rid of harmful chemicals in the body
• Creamy mashed potatoes hit new heights with an addition of vitamin-packed carrot and zucchini
• Add an easy onion relish and you have the perfect match for juicy poached sausages
• Serve with peas for a splash of colour

Preparation - 15 minutes; Cooking - 35 minutes; Serves 4

Ingredients:

• 8 meaty pork sausages, about 480 g (1 lb)
• 1 kg (2 lb) potatoes
• 1 zucchini
• 1 large carrot
• 4 onions
• 60 g (4 tbsp) olive oil or canola oil
• 30 g (2 tbsp) raw or brown sugar
• 30 ml (2 tbsp) cider vinegar
• 60 ml (4 tbsp) low-fat (1%) milk

Directions:

1. Place the sausages in a pot with water, and cover. Bring the water to the boil, reduce the heat to low, and poach the sausages for 30 minutes
2. Meanwhile, peel the potatoes and cut into three centimetre (1 1/4 inch) chunks. Transfer to a pot, cover with boiling water and simmer for 10 minutes, or until tender
3. Coarsely grate the zucchini and carrot. Thinly slice the onions
4. Heat 30 grams (two tablespoons) of the oil in a pot over medium heat. Add the onions and cook for five minutes, stirring once or twice, until softened
5. Add the sugar and cook for five to six minutes, reducing the heat if the onions begin to burn. When the sausages are cooked, carefully remove them with a slotted spoon and dry on paper towels
6. Fry sausages in a dry non-stick frying pan for three to five minutes, or until browned all over
7. Stir the vinegar into the onions, increase the heat and boil for one minute. Reduce heat to low and simmer for three to five minutes, or until the liquid has evaporated and the onions are glazed
8. Drain the potatoes in a colander. Add the remaining 30 grams (one tablespoons) of oil, plus the zucchini and carrot, to the empty potato pan and cook over low heat for one minute. Remove from the heat, add the potatoes and the milk, and mash until smooth
9. Stir in the zucchini and carrot, season to taste, and serve with the sausages and onion relish

• Grated celeriac or butternut squash make good alternatives to zucchini
• Chopped celery, grated carrot and chopped walnuts are another excellent mixture of complementary flavours for livening up mashed potatoes
• Serve broiled, good-quality burgers or grilled chicken instead of sausages
• If you prefer, cook the sausages by broiling them on high heat for 20 minutes, turning until browned all over and cooked through

• 630 calories
• 34 g fat
• 9 g saturated fat
• 63 g carbohydrates
• 21 g protein
• 6 g fibre

By incorporating super foods like onions and zucchini into comfort-food classics, you can get the taste you love with the nutrients your body needs.

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