top of page

Sausage Vegetable Mix


Being creative in the kitchen is my favourite thing. Normally people cook by recipe and is nothing wrong about that. 

But for me is all about mixing the flavours and the colours on my plate.

When I go shopping for food I tend to buy a big variety of vegetables. This way I get what is best on each of them. One vegetable does not give you all the nutrients you need on your diet, so you need to buy the biggest variety possible to try to get the best of each.

Then on each meal I just go to the fridge and choose the colours to mix on my plate.

My diet is 90% plant based and I try to eat the most antioxidants food on the market as unfortunately cancer runs strongly in my family. So a diet rich in antioxidants is important for me. That means all the reds, purples, oranges and yellows I  can find vegetable wise will be on our plate regularly.

Boil vegetables doesn't do for me at all, I need to have food with flavour. That means using loads of herbs, spices, garlic and so on.


 ✅Bell peppers are mainly made up of water and carbs. Most of the carbs are sugars, such as glucose and fructose. Bell peppers are also a decent source of fibre.

Bell peppers contain many healthy antioxidants, including capsanthin, violaxanthin, lutein, quercetin, and luteolin. These plant compounds are associated with many health benefits. 

Like other fruits and vegetables, bell peppers may have many health benefits. These include improved eye health and reduced risk of anemia.

✅Spring onions not only taste great but are also extremely healthy for the body. Commonly known as scallion or green onion, this is the most preferred Chinese ingredient which is loaded with essential nutrients. Both the green leafy part and the white bulb of the spring onion are edible. It tastes a little milder than the regular onion and can be cooked or eaten raw as well. Most Chinese appetizers have spring onions as one of their key ingredients.

✅Zucchini contains a variety of vitamins, minerals, and beneficial plant compounds. Cooked zucchini is particularly high in vitamin A, though raw zucchini contains slightly less.

Zucchini boasts several antioxidants that may provide various health benefits. The highest levels are found in the fruit’s skin.

Zucchini is rich in water and fiber, two compounds which can promote healthy digestion by reducing your risk of constipation and symptoms of various gut disorders.

Beetroots are loaded with vitamins and minerals and low in calories and fat. They also contain inorganic nitrates and pigments, both of which have a number of health benefits.

Beets contain a high concentration of nitrates, which have a blood pressure-lowering effect. This may lead to a reduced risk of heart attacks, heart failure and stroke.

Eating beets may enhance athletic performance by improving oxygen use and time to exhaustion. To maximize their effects, beets should be consumed 2–3 hours prior to training or competing.

✅The runner bean is a member of the Legume family that originated in South America. The long pods are pale green in colour with a rough appearance. They have a more robust flavour than French beans and are distinct from green beans in several ways: they are generally much larger with long, flattened pods; their skin is rough textured, although in young beans this softens during cooking; and they contain purple beans within the pod. They have a distinctive flavour.

About 2 tablespoons of Extra Virgin Olive Oil in a frypan 

Slice all your favourite veggies. Be creative here mixing your favourites or just whatever you have in the fridge. Everything works.


Add one vegetable at the time and let it cook in the olive oil


When it gets dry you can either add a bit of water at a time or whey protein( Check how to make whey protein on the Cream Cheese recipe on the main menu).


Choose your favourite sausage and peel. I chose a chicken Portuguese sausage but any kind should work. Mix all together for a couple of minutes and your meal is ready.


Delicious, full of flavour and plenty of vegetables following a healthy diet.

bottom of page