Winter comfort food for the whole family
Nutritionist and wholefood recipe developer Casey-Lee Lyons from Live Love Nourish shares with us her lighter, better-for-you, plant based Shepherd’s Pie recipe to nourish this Winter.
This warming plant based shepherds pie is comforting Winter food good for the soul. The recipe is hearty, satisfying, filling and loaded with plant based goodness that will provide comfort and nourishment.
Made with wholefood ingredients the pie is naturally gluten free, dairy free and with no added sugar.
Thanks to the plant based mince used, the dish provides a source of protein and with fibre from vegetables together these nutrients will help to keep you feeling satisfied. With ingredients such as onion, garlic, mixed vegetables and herbs, the hearty pie is not only warming for the soul but nourishing for your body too.
As a nutritionist I recommend including key elements in a dish for a healthy and balanced meal; including nutrients such as protein, whole food carbohydrates, health fats and fibre. This recipe includes all of these for a nourishing dinner that your whole family can enjoy too.
You’ll find protein in the plant based mince; wholefood carbohydrates in potato, healthy fats in extra virgin olive oil and fibre in veggies. Together the combination of nutrients helps to create a dish that is both nutritious and satisfying and helps to keep you feeling fuller longer. I also like to serve this pie with a side of steamed greens for a boost of green veggie goodness to encourage meeting your daily recommended intake of vegetables and to support gut and immune health, even more important during winter.
I love this recipe for a quick and easy meal that celebrates plant based inspired food. It’s a great one for meatless Monday’s, mid-week simple dinners and for when you’re craving comfort food but need a healthy option.
For the plant based filling I use dehydrated plant mince by Flexible Foods which is made from pea protein. When choosing a plant based meat alternative it is nutritionally important to look for one that is free from preservatives, fillers and artificial colours and flavours. I also choose one that is gluten and wheat free so make sure you check the labels! Alternatively if you have lentils in your pantry you can use these (cooked to the packet’s instructions or good quality canned lentils).
The plant based shepherd’s pie is simple, wholefood, homestyle cooking that nourishes.
PLANT BASED SHEPHERD’S PIE
- 1 tbsp extra virgin olive oil
- 1 medium brown onion, diced
- 2-3 cloves garlic, minced
- 2 heaped tbsp tomato paste
- 2 heaped tbsp good quality gluten free BBQ sauce (or extra tomato paste)*
- 100g Flexible Foods dehydrated plant mince
- 500ml stock/ broth
- 1 cup chopped mixed veggies**
- 1-2 sprigs fresh thyme & rosemary
- 1 cup mashed potatoes***
- Sea salt and pepper
- Extra virgin olive oil
- In a deep frying pan heat oil and add onion and garlic. Sauté for 1-2 minutes or until softened. Add tomato paste and bbq sauce and stir through.
- Add dehydrated plant mince and stock. Cover and cook for 4 mins, stirring occasionally.
- Add veggies and herbs and cook uncovered until sauce has thickened and veggies softened.
- Mix mashed potato with sea salt, pepper and a generous drizzle of extra virgin olive oil.
- Transfer to a pie dish and top with mashed potato. Drizzle over extra virgin olive oil. Bake in pre- heated oven until golden on top.
For the plant based mince I use Flexible Foods range – it’s free from nasties, no preservatives or unrecognisable ingredients. It’s simply made from pea protein, herbs and spices. It’s also gluten free friendly and a source of protein, fibre and iron. I love having this in our pantry for easy, meat-free affordable and healthy, gluten free meals.
**I use sugar free, gluten free BBQ sauce from the health food store/ health aisle of the supermarket.
*For ease you can also use frozen veggies.
***I mash potatoes with a dash of plant milk and/or extra virgin olive oil to your desired texture.
About Casey-Lee, Recipe Developer, Live Love Nourish:
Passionate about helping others to live a healthier life, nutritionist, naturopath, recipe developer and mum of two Casey-Lee Lyons from Live Love Nourish shares nutrition tips and wholefood recipes that nourish from the inside out. Through her refreshing approach to health she aims to help others feel empowered and inspired to live a nourishing, healthy and happy life. She also specialises in healthy recipes free from gluten, dairy and other dietary requirements and has helped many improve their health through her 6 Week Online Health & Nutrition Program.
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