Sausage and Root Veg Casserole

This dish contains 15g of fibre per serving - half of our recommended daily intake being 30g, so you're already half way there! Potatoes and borlotti beans would be a great addition to this dish, if wanting to bulk it out a bit more... and it would add even more fibre. IF going to use, add the potatoes along with the other root veg but add the (tinned) beans along with the cavolo nero just at the end of cooking.

Saying this fibre is beneficial to bowel health, however, as an athlete consuming too much fibre close to a competition is not ideal as it can displace the consumption of other more appropriate nutrients due to its satiating effects. Additionally, it can cause gastrointestinal discomfort, so perhaps you might want to save this for a rainy day.

Some notes on the ingredients, encase anyone is feeling confused:

- Passata, an Italian sauce, is made from ripe tomatoes that have been puréed and sieved to remove the skin and seeds.

- Celeriac = the absolute hero of winter veg. kinda like nutty celery... haven't really convinced you have I. Works wonderfully in soups, mash, stews or beautifully with a pate as a remoulade (sort of like a French tartar sauce).

- I use vegetable stock because I was using veggie sausages, however, if using pork sausages beef would make this dish super rich, whilst chicken would dampen the intensity of the depth.

- Cavolo nero, sometimes referred to as black cabbage, is like kale's funky Italian cousin. As it is just coming to the end of its season, the leaves might be a little tough, making them wonderful in dishes like this so they wilt down and soften.

Serves 4

Ingredients:

8 pork sausages or Linda McCartney Rosemary and Red Onion sausages

2tbsp. olive oil

1 onion, peeled and diced

4 garlic cloves, peeled and sliced

300ml red wine

350g squash, peeled and cubed

1 large carrot, slicled chunky

1 small celeriac, peeled and cubed

430ml passata

4 large sage leaves

1 sprig rosemary

1 bay leaf

1 cinnamon stick

4 strips of orange zest (use a peeler)

300ml stock

100g cavolo nero, shredded

Method:

1). Heat 1tbsp olive oil in a large casserole. If using regular pork sausages pop them in and brown them all over. Remove, set aside and heat add the remaining tbsp. olive oil (if using veggie sausages skip straight to this step). Add the diced onion and fry on a gentle heat until slightly golden for 10 minutes. Then add then garlic and cook for a further couple of minutes. Remove from the pan and set aside.

2). Next place the wine into a separate saucepan and heat until it reduces by half.

3). While waiting for the wine to reduce, heat another 1tbsp of oil in the casserole and fry the root veg for a few minutes until starting to colour, then set aside with the other ingredients (you may need to do this in a couple of batches).

4). Then add the onion and sausages (only if using pork sausages), wine (once reduced), pasta, sage, rosemary, bay, cinnamon stick, orange peel and stock. Bring to the boil and then reduce the heat to a simmer and cover for 20 minutes.

5). If using veggie sausages, preheat the oven and then add the sausages (cook per packet instructions).

6). After 20 minutes, remove the casserole lid and simmer for another 10 minutes to reduce the liquid. Add the cavolo nero and veggies sausages once cooked if using. Adjust the seasoning.

7). Serve with some stale breadcrumbs for texture.

8). Enjoy!

Nutritional Composition (per serving):

Energy (kcal): 365

Fat (g): 13

Saturates (g): 3.6

Carbohydrates (g): 27

Sugars (g): 16

Protein (g): 24

The Sports Chef