When folks first meet me, they always want to know how much I work out and whether I ever eat anything bad. I always tell them I train every day and that while I typically eat more lean meats and vegetables, I do enjoy hot, crispy fries and a well-made bread pudding or crumble—with everything in moderation.

As a Brit, I grew up with bangers and mash—a popular Irish dish of sausages and mashed potatoes. To cut down on the fat, I’ve swapped chicken sausage for pork and half-and-half for heavy cream. I’ve included a variety of peppers to add both color and nutrients. Work out, eat right, and have fun. A quality life is about balance!

Chef’s Facts: According to historians, the term bangers dates back to World War II and pertains to sausages that were made with water and had a tendency to explode if not cooked carefully.


  • 1 tsp grapeseed oil
  • 2 lbs chicken sausage (instead of traditional English of Irish)
  • 24 oz Guinness beer
  • 1 medium onion, diced
  • 3 peppers (yellow, green, and red)
  • 6 large potatoes, peeled and cut into 1-inch chunks
  • 1 large white onion, diced
  • 1 cup shredded white cheddar
  • 4 tbsp butter, cut into cubes
  • 1/2 cup half-and-half


  1. For Bangers: Heat grapeseed oil over medium high heat in a sauté pan with a lid. Sear sausage on all sides. You can slice them lengthwise before searing if you like. 2. Add beer and onion to the pan, turn heat down to low, and braise until sausage is cooked through—about 50 minutes (if not sliced). 3. Toss in peppers and cook until heated through, but still crisp and colorful.
  2. For Mash: Boil your potatoes and onion until the potatoes are tender and then strain. 2. Return potatoes to the pot and stir in cheese, butter, and half-and-half. 3. Mash the potatoes by hand, then, if you like smoother potatoes, whip them with an electric beater. Set aside and keep warm until you’re ready to plate.
  3. To serve, place some of the potatoes on a plate, followed by the peppers and onions. Add the sausages, then top everything with a bit of the juice the sausages cooked in.
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