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Why Pie And Mash Is Actually More Nutritious Than You Think

Whether it’s down to social media influencers or people simply taking more of an interest in what they put in their bodies, nutrition is a hot topic right now. 

And why shouldn’t it be? Getting the right nutrients is the cornerstone of a healthy life, so the more educated we are on the dos and don’ts of nutrition, the better. 

However, in some cases, certain foods that we perceive as unhealthy actually aren’t. One of those is the humble pie and mash, which has earned a bit of an unfair reputation as junk food.

While pie and mash may be quick and delicious which, let’s face it, are the hallmarks of any unhealthy grub, plenty of nutrients await! So let's take a close look at pie and mash and see why it might be a lot healthier than you think.


The meat in traditional pie and mash adds more than just hearty flavour; it also provides a high amount of good-quality protein and many of the essential amino acids.

Typically made from minced beef or steak, the protein derived from this meal also helps to keep you full for longer, reducing the chances of you overeating or snacking.

The meat is also a good source of important vitamins and minerals, including iron, zinc and B vitamins like B12 and niacin, all of which are crucial for staying fit and healthy.

For those who don't eat meat, fear not as there are plenty of vegetarian and vegan options, which contain their very own health benefits, which we’ll cover below.


Hidden beneath the layers of pastry and creamy mashed potatoes lies a surprising number of vegetables that provide plenty of essential nutrients. 

Traditionally, the pie filling often includes onions and occasionally other vegetables like carrots and mushrooms. As well as adding a different dimension to the taste, this also ensures it’s healthier too.

In days past, pie and mash was used as a staple food for East London’s working class. So it makes sense that pie-makers would add vegetables to keep their patrons fit and healthy. 

Thankfully, we purveyors of pie and mash have stuck with original recipes, ensuring you get at least a few of your five a day!

Jellied Eels

Jellied eels may sound like your worst nightmare if you’ve never tried them, but as well as being delicious, they’re actually packed with nutrients that can be good for your health. 

Rich in vitamins and minerals like vitamin A, which is good for your eyes, and vitamin B12, which helps keep your nerves and blood cells healthy, these are nutritional powerhouses that are brimming with goodness.

They also contain important minerals like iron, which helps your body make red blood cells, and zinc, which supports your immune system. So the next time you opt for pie and mash, have a dollop of jellied eels as they’re incredibly good for you.


Although it’s viewed as simply garnish, the parsley liquor sauce is one of the most important elements of traditional pie and mash and helps put the finishing touches on this iconic dish. And you’ll be glad to know that parsley also provides a host of health benefits.

Parsley is packed with vitamins, minerals and antioxidants. Rich in vitamin K, parsley supports bone health and helps regulate blood clotting, while its high vitamin C content also boosts immunity and promotes healthy skin. 

Pie And Mash For Your Party Or Event

Have you got an event or party coming up? Then treat your guests to some heartwarming food by hiring our pie and mash catering service

Ronnie’s Black Cab is officially London’s most recognised pie and mash catering company, having starred on Good Morning Britain and many other national TV shows. 

So if you’re boating any type of party or event, whether it be a wedding, birthday or work-related event, get in touch and we’ll provide a same-day quote.

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