German · Authentic-ish German
Himmel und Erde
539 kcal a serving, against 898 for the traditional version. That is 359 kcal off, or 40%, with 26g of protein. Serves 4. 1 hour.
What the traditional version is
Thick, crisp-fried slices of black pudding served with a mountain of buttery mashed potato, fried onions and tart fried apples. There is a healthy glug of melted butter in the mash and on the onions. It's dense, rich and made for people coming in from the cold. Beer, of course, is compulsory.
What changed, and what each change costs
600g of black pudding sausage down to 200g, and use 400g of sausage-lean instead
Black pudding is 30% fat and not much protein. If you want to keep eating it and not wreck the numbers, you have to use less. Lean pork sausage adds protein and bulk. You end up with sausage, but it doesn't try to be something else. The version that's black pudding is still out there and still better.
What it costs you. The black pudding is no longer a thick slab; it's now a couple of neat rounds lurking under the onions. You lose a lot of richness and depth. It's honest sausage instead of puddled blood. Not the same, but nobody died.
900g of white potatoes for a 50:50 mix: 450g potato, 450g cauliflower
Cauliflower bulks out the mash for half the calories and brings a bit of fibre. You still get creamy mash, but it doesn't sit in your stomach like a sack of flour.
What it costs you. You lose the pure, dense, carby satisfaction of all-potato mash. Cauliflower makes it lighter, but it's also a bit wetter. Not the worst punishment if you add enough pepper.
60g of butter for 20g olive oil
The mash and onions both drown in butter, which is the point but also the problem. Olive oil keeps things softer with a bit of flavour, but it's not the same.
What it costs you. Butter just tastes better, especially in mash. You will notice it's gone. Tell yourself olive oil is good for your heart and crack on.
Keep the apples and onions about the same, but use less oil to fry them
The fruit and onion are fine as they are, it's just the oil that stacks up. Cut it back and use a non-stick pan instead.
What it costs you. Not much loss. Less greasy onions, but they still do the job.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 898 | 539 |
| Protein | 23.8g | 26g |
| Fat | 57.7g | 23.8g |
| Saturated fat | 22.4g | 7.6g |
| Carbohydrate | 75.5g | 60.2g |
| Protein per 100 kcal | 2.7g | 4.8g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish German prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, milk, sulphites.
The method is in the book
The missing fat is obvious. Black pudding lovers will spot the compromise before the fork is even halfway up. The sausage stands in for bulk, but not for blood and spice. The cauli mash is lighter, and the apples and onions still make the plate sing. It's not the heart-stopping classic, but it's honestly filling, and there's still enough black pudding to know what you are eating. If you want the original, fry double the pudding and bring your cardiologist.
The quantities and the method for this dish are in Authentic-ish German, along with 54 more. It is not out yet. The swap kit is free in the meantime.