Everyone loves a sausage but most ready made sausages contain wheat and other cereals which may upset you. Some years ago I went on a charcuterie course and learned how to make sausages which has helped taylor the recipe for the sensitive gut.
Sausages are easy to make and you can leave out the cereals, keep the fat content to a minimum (most shop bought sausages contain at least 25% fat) and flavour them how you like. The woody herbs like sage, thyme and rosemary work really well with pork.
This recipe takes its inspiration from the classic Umbrian lentil and sausage stew. Here sausages are paired with a few lentils and tomatoes in a flavoursome sauce. Use canned lentils to reduce content of galacto-oligosaccharides.
A tablespoon of canned lentils is low in FODMAPs and can be tolerated by most people with a sensitive gut. They can be left out.
These sausages would be equally at home on a plate of mashed potatoes if you fancy something a little more British.
Takes 15 minutes to prepare
15 minutes to cook
For the sausages
- 500 g/1 lb 2 oz minced pork
- 2 tbsp dry white wine
- 1 tsp chopped rosemary
- sea salt and freshly ground black pepper
- For the lentils
- 1 tbsp olive oil
- 1 carrot, finely diced
- 150 g/5 oz potato, diced into 1 cm / ½ in cubes
- 1 stick celery, finely chopped
- 10 cherry tomatoes, cut in half
- 200 g/7 oz canned green lentils, drained
- 1 tsp garlic infused oil
Mix together the pork, wine, rosemary and season well with salt and pepper. Divide the mixture into 8 and roll each into a sausage shape 12cm /5 in long and 3 cm/ 1 ½ in across. Wrap each sausage tightly in a piece of foil and twist the ends as you would a sweet.
Bring a large pan of water to the boil. Poach the sausages in the boiling water for 3 minutes. Leave to cool and remove the foil. The poaching ensures the sausages hold together. Pour 2 tbsp of oil into a frying pan and cook the sausages until golden on all sides.
Place 1 tbsp olive oil in a pan and sweat the carrots, potatoes and celery. Pour enough water into the pan to cover the vegetables and add the cherry tomatoes. Cover the saucepan with a lid and continue to cook for five minutes or until the vegetables are soft. Add the lentils and allow them to heat through. Lay the browned sausages on top of the lentils and cook gently for another five minutes making sure everything is piping hot. Dribble a little garlic infused oil over the lentils before serving.
This is just one of the delicious recipes in our book Cooking for the Sensitive Gut by Dr Joan Ransley and Dr Nick Read (Pavilion 2016) and is available here on Amazon
Don’t forget you can come along and meet Nick and I at the Ilkley Literature Festival on Sunday 2nd October. Tickets available from The Ilkley Literature Festival
If you would like to find out more about managing your sensitive gut click here for the IBS Network