Sausages are a true family favourite. Unfortunately though, regular varieties tend to be high in fat and contain less meat than you’d like to think. This means they’re lower in protein and nutrition compared to other meats. So, I’ve made my own version of our favourite sausages, and they’re so easy! Simply made with regular mince, sort of like a kofta. This recipe makes 12, so you can freeze uncooked leftovers for later as sausages or even as meatballs for school lunches. They’re cooked in the oven so you can get on with other things while they cook.
I’ve kept this version simple, but you can easily add in grated or finely diced vegetables too for a boost of fibre and nutrients!
Pork, Apple and Fennel Sausages
500g lean pork mince (or chicken if you prefer)
1 apple, peeled and very finely diced or grated
1 small onion, very finely diced or grated
1 egg (optional, but you need step 4 if you leave out the egg)
2 tspn dried fennel seeds, lightly cracked in a mortar and pestle (or give them a bash with a rolling pin)
- Mix the mince, apple, onion, egg and fennel together in a large bowl with your hands.
- Divide the mixture into 12 equal portions (around 50-60g each).
- Roll each portion into a sausage shape between your hands and place on baking tray lined with baking paper
- Place the sausages in the fridge for an hour or two to firm up. This is optional, but it helps the mixture bind to stop it falling apart as it cooks.
- Preheat oven to 180C and cook the sausages for 20-25 minutes or until cooked through.
You can also cook them in a large frying pan or BBQ (with a little extra virgin olive oil) on medium heat for 10-15 minutes, turning frequently until cooked through.
Makes 12 sausages, 2 is a serve. Served here with zucchini crisps and coleslaw.
In Australia, sausages don’t count as a processed meat, but I recommend checking the ingredients of commercial sausages for nitrates/nitrates.
Processed meats like bacon and cured/luncheon meats use nitrates and nitrates as a preservative (otherwise they can harbour nasty bacteria). The preservatives have been linked to bowel cancer. The World Health Organisation recommends limiting processed meat to 60g a week or less. I encourage everyone to take some serious time to consider how much and how often they eat processed meat – and to find alternatives to limit it. These meats also aren’t as nutritious as muscle meats (like fillets/steaks and mince) and they’re high in sodium and fat. So avoiding them makes sense all round. You can find nitrite and nitrate free processed meat at some speciality butchers but they are expensive and sell out very quickly.
Sarah Moore is a mum, and university qualified Registered Nutritionist. She has 10 years’ experience working with families to improve their health and well-being. Sarah has a simplistic and practical approach to family nutrition and wants you to know that activated unicorn berries are not the answer to your health and wellness. You can find her on Facebook and Instagram for more healthy tips and tricks.