Intelligent Eating
A traditional-style shepherd’s pie, hearty and full of flavour, yet healthy! Based around potatoes, the flavour is intrinsic and offers that ‘comfort food’ feeling!
SERVES 2
INGREDIENTS
  • Mashed potato layer:
    • 2 large potatoes, peeled and cubed roughly
    • 1/4 of a cup of soy milk
    • A teaspoon of nutritional yeast

    Bottom layer:

    • 1 large onion, chopped into slices
    • 1 carrot, chopped into slices
    • 1 stick of celery, chopped into slices
    • 100 grams of tinned or frozen peas
    • 1 tomato, chopped into slices
    • A teaspoon of oregano
    • 1/4 of a teaspoon of garlic powder (or a small amount of crushed garlic)
    • 1/2 a tin of baked beans
    • 1 lemon
METHOD
  • Put the potatoes into the saucepan, cover with cold water (this allows the starches to slowly release from the potatoes, giving a more creamy texture), and bring to a boil and then simmer for approximately 20 minutes, until the potatoes are soft, then drain.
  • Add in the milk, and nutritional yeast, stir until the potatoes are fluffy, for added texture, don’t stir until the mixture is creamy.
  • Preheat the oven to 200c.
  • In a frying pan or skillet, squeeze the juice of a lemon and heat the pan until hot then add the onion, carrot, peas and tomato until soft, but not brown.
  • Add into the pan the oregano and garlic.
  • Reduce the heat and add in the beans, stirring gently until the entire mixture is warm.
  • Pour the mixture into the baking dish and smooth over with the back of a spoon.
  • Add the potato mix on top of the vegetable and bean layer and put the dish into the oven for about 20 minutes, until the potato starts to brown.
  • Serve immediately, with a side salad as required.
  • This recipe lends well to freezing, so simply double or quadruple the quantities to make a larger amount and then freeze once cooled.  To reheat, use a microwave for approximately 7 minutes for each serving size, ensuring the pie is hot throughout before serving.Note the lack of use of oil for the baking dish, because this recipe doesn’t use any oil and the ingredients are all naturally low in fat, it isn’t necessary to prevent the mixture from sticking.
OPTIONAL
  • A small amount of soy or cashew cheese can be used
EQUIPMENT
  • A saucepan with lid, large enough for the potatoes
  • Medium baking dish

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