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Sweet Potato Shepherd’s Pie

This recipe is healthy, warming and my kids just love it.  It is from Dr. Gillian McKeith’s ‘You Are What You Eat’ book.  I have revised this slightly to make this a ‘quicker’ meal to to prepare.  Feel free to use whatever veggies you have in the fridge instead of the ones listed below.

Ingredients:

  • 2 tsp virgin olive oil (or 2 tsp coconut oil)
  • 1 garlic clove, peeled and crushed
  • 1 onion, peeled and sliced
  • 2 stalks celery, washed and sliced
  • 1 bay leaf
  • 1/2 small butternut squash, peeled, halved, deseeded and cut into small pieces (or you can purchase squash already cubed)
  • 1 cube vegetable stock (wheat free) disolved in 2 cups of pure water
  • 1 can of kidney beans, rinsed and drained (or 1 can of lentils if you prefer)
  • 4 tomatoes, washed and sliced in half (or use 1 can tomato sauce)
  • 1 broccoli head, finely chopped
  • 2 tbsp finely chopped fresh parsley
  • 1 tsp arrowroot powder (to thicken)
  • 4 sweet potatoes, boiled for 10 minutes or until soft, and mashed (or 2 yellow potatoes and 2 sweet if you prefer)
  • Dash of Braggs Liquid Aminos* (similar to soya sauce)

Directions:

Heat the olive oil in a large saucepan.  Add the garlic, onion, celery and bay leaf and simmer for approximately 3 minutes.  Add the squash and heat for 3 more minutes, stirring.  Pour in the stock and bring to a boil over medium heat.  Simmer gently for 10 minutes, stirring occasionally.  Add the kidney beans, peppers, tomatoes, broccoli, and carrots.  Simmer for an additional 5 minutes until the squash is just tender.  Stir in the parsley.  Add a little arrowroot to thicken.

Transfer into baking dish, mix the sweet potato mash with a little of the cooking water and a dash of Braggs Liquid Amino sauce and add as a topping and bake for 15 minutes at 400 F.  Just enough to set.  Enjoy!

Serves 4

*You can find this at Whole Foods, Organic Garage and sometimes Fortinos or any health food store.

Health Benefits:

This meal is high in plant based proteins which is easier for the body to digest.  By using sweet potato, you give this dish and extra dose of vitamin A and C which are powerful antioxidants that help fight free radicals in the body which could be damaging to cells.

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