April 6

Is Black Pudding Good for You? You Bet!

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What is black pudding and what are the nutrition benefits of the stuff? Before you get too excited, we’re not talking about the pudding you might find in a box. Nope, not at all.

We’re talking about black pudding today and its many health benefits. It’s being touted as “the next bacon” and “the superfood of 2018,” so it’s kind of a big deal. Let’s get right into it.

What is black pudding?

Depending on where you live, you might already be familiar with black pudding. In case you’re not, black pudding is a type of blood sausage. It’s most commonly consumed in Ireland, Great Britain and other parts of Europe.

So, what are black pudding’s secret ingredients? Pork fat, oatmeal, and pig’s blood. Appetising, huh? Don’t knock it ’til you try it.

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Black pudding nutrition

As you might be able to deduce, black pudding fits into the high fat, low carb mold that is oh-so-popular, taking it one step ahead to get to superfood status. But that’s not all! It’s quite nutritious, too.

Blood is bloody good for you. Beyond the “yuck” factor that might be holding you back from digging into something made of blood, think of all the nutrients you could be getting.

In fact, blood is quite similar to eggs. It can even be used as a substitute as it cooks in a similar way to eggs, especially as an emulsifier. Beyond that, they have similar nutritional compounds, namely in their protein content.

Finally, blood contains iron which many people are deficient in. This is especially beneficial for those who are at risk for anaemia or perimenopausal women. Blood might actually be one of the best dietary sources of the stuff. Blood also provides you with your daily dose of zinc.

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Per 100 gram serving… you’ll also be packing in around 15% of your daily recommended values of vitamin D and vitamin B-12. These vitamins are quite difficult to get in our diets with the exception of some red meat and fish, so eat up!

Black pudding is also quite high in protein, coming in around 15 grams per 4 slices of the stuff.

Don’t fear the fat

Of all the black pudding ingredients, you might be keen to call oatmeal the healthiest of them all. Pork fat, when sourced from pastured animals, can be pretty good for you though.

First, consider the difference between polyunsaturated fatty acids in conventionally raised pork (most pork in the U.S.) and pastured pigs; approximately 8.7% to 32% according to the Weston A. Price Foundation. Bottom line?

Quality animal products = quality fat providing omega-3’s and some serious brain fuel.

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That said, black pudding does pack a calorie punch due to its high fat content. While it’s highly satiating and packs in some nutrient power, it’s best eaten in moderation like most rich foods.

How to cook blood sausage

Like most sausages, you can get away with minimal prep here. Traditionally, blood sausage or black pudding is prepared by slicing the sausage into rounds and frying it in a pan.

It’s often served alongside the traditional English fry-up including but not limited to bacon, fried eggs, beans, toast and tomatoes. If it’s your first time working with the stuff, simply pair it with your favorite breakfast staples.

We have a few more interesting black pudding recipes for you to embrace this “superfood” with.

  • Want to get on board with making your own blood sausage? This recipe takes you through step by step using barley in place of oatmeal.
  • Looking for grain-free blood sausage? While it might be fairly simple to put your own spin on the stuff, this version includes a bit of fruit and omits grains altogether.
  • Toss some cooked black pudding into a spring salad to add some contrast and flavour like this simple recipe.
  • Opt for a dinner treat with this decadent combo of black pudding and scallops topped with minted pea puree.

Are you a fan or not? Are you hesitant to try black pudding still? What’s your favourite blood sausage dish? Share below!


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  1. Bacon ,black pudding and fruity curry sauce and crusty bed to wipe up the curry

  2. Black Pudding is the best way to start a day! I come from the Scottish Highlands and these guys: grantsofspeyside.co.uk make the best stuff! So cheap too. Yum Yum Yum.

  3. Can’t beat Black Pudding boiled or steamed {Full Black Pudding} with English mustard on proper food that the way to eat . Get to BURY Market

  4. The way I first heard about it was seeing it made in a video, I said I had to try it.,. And damn I love it.

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