October 21, 2018
Fall is definitely in the air and its time for some good old fashioned comfort food. For this month’s class, we did a whole food plant based (no oil) remake on the traditional Sheppard’s Pie, make with lentils, mushrooms, peas and carrots and topped with creamy high protein mashed potatoes and served with more delicious gravy. The coleslaw is colorful and has a delicious creamy dressing. To round out the meal we added a whole mess of cooked kale with a tangy maple mustard sauce. Its so good we even made a kale lover out of one of the students. And the apricot bars provides a delicious finish to a simple meal. Its also holds up well to travel so is great to pack for a lunch.
As always, our class started with a green smoothie, a delicious way to add more green leafy veggies to your diet. Todays smoothie followed the standard 2 cups water, greens and fruit but with a red twist. We used red chard, raspberries and a touch of beets to get a vibrant red smoothie. As luck with have it, our usual photographer James was unable to attend and I didn’t remember to get a picture. So you will just have to trust me that it looked great. You can substitute any greens for the red chard, but you won’t get the same smashing color. Feel free to add more beets if you like the taste.
Vibrant Red Smoothie
- 2 cups water
- 1 inch fresh turmeric root (or 1/4 tsp ground)
- 1 inch fresh ginger root
- pinch of black pepper
- 1 orange, peeled
- small chunk of raw beet, peeled (about 1 1/2 inch square piece)
- 1 cups red chard, kale or beet leaves (or any greens)
- 1 cup frozen raspberries
- 2 cup frozen mango
Place all ingredients in a blender in the order given. Blend until smooth and enjoy.
This Sheppard’s Pie was inspired by daughter-in-law Megan. When I was visiting she made a lentil Sheppard’s Pie and I was blown away by how delicious it was. And she made it without a recipe and with simple basic ingredients. Mashed potatoes, cooked lentils, carrots, peas and gravy. It took me a while to replicate it (we ate a lot of Sheppard’s Pie this past month), but I think this version is pretty close.
While a traditional Sheppard’s Pie is made as a casserole – in a baking dish with the filling topped with mashed potatoes, then baked in an oven; I usually make a lazy version. After making all the ingredients – filling, gravy and potatoes – I just heat on the stove top and assemble on the plate. However, it is also handy to put it together ahead of time in a baking dish, ready to pop into the oven later. Your choice.
One of the class participants remembers her Mom making Sheppard’s Pie – the lazy version – and topping it with cooked corn. She said she added a sweetness to the dish. Give it a try.
Mashed potato topping – use leftover mashed potatoes or the following:
• About 4 large potatoes, peeled if desired and diced
• 2 cloves garlic, minced
• 1 ½ cups cooked small white beans
• 4 to 6 tbsp unsweetened unflavoured plant milk (almond, cashew, soy)
• Salt and pepper
Place potatoes in pot and cover with water. Boil until just tender. Drain. In a blender or food processor, puree beans, garlic and milk until smooth. Add to potatoes and mash well. Season with salt and pepper.
• 1 onion, diced
• 6 cloves garlic, chopped
• 3 cups vegetable broth
• ¼ cup tamari or soy sauce
• 2 tbsp nutritional yeast
• 1 tsp white wine vinegar
• 3 tbsp corn starch or arrow root powder
• Salt and pepper
Sauté onion and garlic in 1 to 2 tbsp of the vegetable broth until soft. Transfer to a blender and add remaining ingredients, except salt and pepper. Blend until smooth. Return to the pan and cook until thickened. Season with salt and pepper.
• 1 onion, diced fine
• 3 cloves garlic, minced
• 2 cups mushrooms, diced fine
• 1 cup carrots, diced small
• 1 ½ cups cooked lentils
• 1 ½ cup gravy
• 1 cup frozen green peas
Saute onion, garlic, mushrooms and carrots in a small amount of water or vegetable broth, until onion is translucent and carrots fork tender. Add lentils and gravy. Mix well and remove from heat. Add peas.
Transfer to an 8 by 8 baking pan. Top with mashed potatoes and bake for 30 minutes at 350F, uncovered or until bubbly and top is slightly browned. Serve with remaining gravy. Or use the lazy version – Cook until filling is hot. Serve with mashed potatoes and gravy.
• ½ cup raw cashews, soaked and drained
• ½ tsp salt
• 1 tbsp lemon juice
• 2 tbsp white vinegar
• ½ tbsp Dijon mustard
• 1 tbsp sweetener (agave, cane sugar, etc)
• ½ cup water
• 1 tsp onion powder
• 1 tsp celery seed
• ½ tsp black pepper
• Shredded cabbage (red and/or green)
• Shredded carrots
• Green onion
• Red bell pepper, thinly sliced
Place cashews, salt, lemon juice, vinegar, mustard, sweetener, water, onion powder, celery seed and black pepper in a blender and blend until smooth. Taste and adjust seasonings as desired. Mix veggies in a large bowl, toss with sufficient dressing to coat and serve.
Kale with Maple Mustard Sauce
This is my favorite way to eat cooked greens. It great with kale, spinach, chard, tat soi, bok choi, gai lan, beet greets, or any green you fancy. Be sure to chop your kale finely. I bunch it up and cut it into thin strips like you would cabbage. Its great hot, cold and in between. I even love eating the leftovers for breakfast.
- one large bunch of kale, washed, destemmed and cut into small pieces
- 2 tbsp Dijon mustard
- 1 tsp maple syrup
- 1 tbsp tamari or soy sauce
Cook kale in plenty of water for 4 to 5 minutes. Drain well. Mix mustard, maple syrup and soy sauce in a small bowl. Pour over drained kale and stir to combine.
This recipe is a combination of several recipes but the basic idea coming from the Oat and Apricot Bars in The China Study Family Cookbook by Del Sroufe.
• 3 cups rolled oats
• 1 ½ cup pitted dates
• ½ cup walnuts
• 1 tsp cinnamon
• ¼ tsp salt
• ¼ cup apple sauce
• 1 ½ cup dried apricots (or substitute dates)
• 1 cup orange juice
• Grated zest of 1 orange
Soak apricots in orange juice for at least 2 hours. Add orange zest and puree until fairly smooth.
Preheat oven to 350F. Line a 9 inch square baking pan with parchment paper. (Note: I made mine in a spring form pan) Combine oats, dates, walnuts, cinnamon and salt in food processor until dates are mixed in well. Place in large bowl and mix in applesauce. Mixture should hold together fairly well. If too dry, add a bit more applesauce. Press 2/3 of the mixture into the prepared pan. Press in firmly. Bake 10 minutes. Remove and let cool at least 10 minutes. Spread apricot mixture over baked crust. Sprinkle remaining topping over the apricot mixture and press lightly. Bake 10 minutes. Remove and let cool before cutting.