3 ways to make bangers and mash better for you

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The eternal British favourite sausage and mash is a must for post-run refuelling when the days get cold. Make sure you make the most of it nutritionally with these easy tips.

1. Swap the traditional pork bangers for lean and highly flavoursome venison sausages, says nutritionist Rachel Love. ‘Game meats contain omega-3 fatty acids, which diminish the production of prostaglandins – which are hormone-like substances associated with inflammation in the body.’ Venison also delivers a hit of Vitamin B12 to keep your metabolism revved up, so bang ’em under the grill.

2. Boil up some cauliflower and diced sweet potato. Both provide slow-releasing carbs for sustained energy, and are good sources of potassium – an essential electrolyte for muscle recovery. They also provide a potent blend of antioxidants, says Love. The cauliflower is rich in Vitamin C, which aids the absorption of the fatigue fighting iron found in sweet potato. Mash the veg up with a tablespoon of extra virgin olive oil, which contains oleocanthal, a natural anti-inflammatory that helps ease muscle soreness.

3. Slice up a few leeks and fry them in half a tablespoon of olive oil until golden brown. These green nutritional giants provide allicin, an antibiotic that may help reduce cholesterol and lower blood pressure. Use them to top your upgraded bangers and mash.