How to Make Healthy Home Made Vegetarian Sausages - Easy Recipe
Easy to Prepare, Ready To Eat In Minutes
This fascinating recipe for vegetarian sausages came originally from Wales. I have experimented with it over the years and found that the tastiest specimens are those that are made with fresh ingredients, fried in fresh oil and eaten on the same day! Preferably within hours of being made.
They are very easy to make and use healthy ingredients such as oats, egg and chopped herbs.
Once you've made the base mix you are then free to shape it into whatever takes your fancy - sausage, burger, thin, thick, short, long, finger, chunk and so on.
Though quite tasty by themselves they're best eaten with a light sauce, a dip or crunchy well dressed salad.
'Vegetarian' sausages have been around for a long time, longer than you think!
When British traveller and writer George Borrow was exploring Wales in the UK in 1850 he came across a recipe for what might be called poor man's sausages. They were made with leeks and breadcrumbs and cheese and must have been originally a smallholder's food, when times were rough and other foods scarce.
In the USA a vegetarian hot dog was invented in 1913 but didn't really catch on. It's time had not yet come! Non meat eaters had to wait until 1949 when the first commercial vegetarian hot dog came onto the market.
Nowadays there are many different sorts of meatless sausage you can buy, usually made from soy protein or tofu. Although people are far more food conscious it seems they still want that homely sausage shape on their dinner plates.
These healthy vegetarian sausages are child friendly - get the kids to help you make them.
Excellent book for simple no nonsense vegetarian meals.
- 6 oz (170g) rolled oats
- 3-4 oz (90-115g) cheddar cheese, grated
- 1 small onion, chopped fine
- 1 garlic clove, chopped fine
- 2 eggs, separated yolks
- pinch sage, marjoram, chopped fresh
- 4-5 tablespoons olive oil
- pinch salt and pepper
Oats are wholegrains, that means if used as part of a diet they could help lessen the risk of heart disease. Plus they are packed with vitamins and minerals - sodium, calcium and lots of vitamin B, essential for healthy bodies, energy and 'clean' blood.
Vitamin B also helps stave off anaemia and recent trials suggest a link to prevention of Alzheimer's, although this is not clinically proven.
- Combine all dry ingredients- oats,cheese,onion, garlic,herbs,salt and pepper - in a large bowl.Use a fork until thoroughly mixed.
- Separate eggs into yolks and whites.Add yolks to dry mixture and combine until sticky.
- Add olive oil and further combine until mixture is moist and holds together.
- Add drops of water if needed.
- Shape mixture into sausages by hand, leave on a plate.
- Roll sausages into egg white until each is covered. Fry immediately in olive or sunflower oil until golden brown.
- Eat within 30 minutes or save cold for following day.
|Serving size: 1 sausage|
|Calories from Fat||36|
|% Daily Value *|
|Fat 4 g||6%|
|Saturated fat 2 g||10%|
|Unsaturated fat 1 g|
|Carbohydrates 12 g||4%|
|Fiber 2 g||8%|
|Protein 5 g||10%|
|Cholesterol 19 mg||6%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
- You can adjust the ingredient amounts to suit the number and type of people you're going to serve. Some children may not like garlic for example.
- Egg Yolks contain the most cholesterol so cut these out if you're following a strict low cholesterol diet
- Shallots can be used instead of onions.
- Spice up the recipe with small amounts of pepper, cayenne, or chili. Be careful!!
- Serve with a fresh salad, a simple sauce, rice/pasta, mushroom bake, beans,lentils.....
Low Calorie Breakfast Ideas Here
- 50 Healthy Low-Calorie Breakfast Ideas
Start the day with a tasty, nutritious breakfast. Try some of these recipes and ideas for a healthy morning meal that is low in calories, easy to prepare and could help you diet for weight loss.
- A Natural Stress Free Guide to Weight Loss
A simple no nonsense approach to losing weight, staying healthy and being in control of what you eat. The emphasis is on a gradual change of diet, natural methods to maintain fitness, and a unique no stress principle.
© 2012 Andrew Spacey