This year I decided to sign up to take a Practical Nutrtion Class through Golden West Community Services. It was really interesting and confirmed a lot of the things I have been learning about through my own studying. It was only 3 classes and I would recommend it to anyone intersted.
For our final project, we all had to make a dish that followed certain nutritional guidlines. I made a vegetarian Spepherd's pie. And although I would prefer it with some meat in there, this was really good!
I got the recipe from Karina's kitchen and tweaked it a little. Here is what I did.
For the mashed potato crust:
1 large white potatoes and two large sweet potatoes, peeled, cut up
Chicken broth, as needed
Vegan buttery spread, to taste
Sea salt and fresh ground pepper, to taste
Chopped fresh chives, to taste
For the filling:
1-2 tablespoons extra virgin olive oil
1-2 teaspoons cumin or curry spice
4-5 cloves garlic, minced
1 1/2 cups cauliflower florets (about half a smallish head), cut to bite size
3 medium-large carrots, peeled and sliced into coins
1 zucchini squash, sliced and cut into quarter moons
1 yellow summer squash, sliced, cut into quarter moons
1 heaping cup shredded cabbage or slaw mix
1 14-oz. can Muir Glen Organic Diced Tomatoes with Green Chiles, with juice
1 cup chicken broth
1 tablespoon Worcestshire sauce and balsamic vinegar
1-2 tablespoons organic all fruit apricot jam, to taste- to balance the heat
1 tablespoon rubbed sage
Hot red pepper chile flakes, to taste (or use hot pepper sauce)
Sea salt and fresh ground pepper, to taste
1 14-oz. can butter beans, drained and set aside
Place the cut potatoes in a large pot and cover with salted cold water; bring to a boil and simmer until the potatoes are fork tender, about twenty minutes.
In the meantime, heat the olive oil in a large deep skillet and add the cumin or curry, and garlic. Stir one minute and add the fresh chopped vegetables. Stir and cook about five minutes or so.
Add the canned diced tomatoes with green chile, broth,Worchestshire sauce and balsamic vinegar, apricot jam, sage, pepper flakes, sea salt and pepper, and stir to combine.
Bring to a simmer and cook until the sauce begins to reduce. You want the vegetables to be tender-crisp, not too done, and the sauce to be thickened and not too thin [if, by chance, you need a little more liquid to cook the veggies, add a splash more broth or water]. When this has been achieved, taste test the sauce for seasoning adjustments; then remove from heat, and gently add in the butter beans. Set aside.
Mash the cooked potatoes with a little liquid and Smart Balance or olive oil. Season with sea salt and pepper. Add chives if you like. Taste test. Don't add too much liquid or over-mix the potatoes or they'll get gluey. Gluey spuds = not so good.
Preheat the oven to 350 degrees F.
Assemble your pie:
Spoon the vegetables into a casserole dish. Top with mounds of mashed potato. I like to leave a few peaks (they get a bit golden). Sprinkle with chopped chives or parsley. Bake in a moderate oven for 35 to 40 minutes, until the pie is bubbling and heated through.
Serves 4 as a meal, 6 as a side dish.
