This recipe makes a large Shepard’s pie, I got 12 serves from it
1 kg of lean mince
3-4 cloves of garlic
2 lg Onion, diced
2 lg carrots, diced
2 zucchini, diced
1 red capsicum, diced
1 green capsicum, diced
3 sticks of celery, diced
1 500gm jar of homemade pasta sauce or if use ing brought check ingredients list
2 tsp mixed herbs
2 Tblsp braggs
2 cups of homemade chicken stock
(1 cup for meat sauce 1
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for sweet potato mash)
Sweet potato mash
1 lg sweet potato 650 -850 gm
1 tsp onion flakes
1 tsp garlic powder
1 Tblsp nutritional yeast, available from health food shop, but can be left out
Preheat oven to 180*
Cook veg in a large frypan until really well cooked, in a separate frypan, brown mince.
Meanwhile cook the sweet potato ( I cook it in the microwave but can be done on the stove top)
Put cooked sweet potato, 1 cup of stock, onion flakes, garlic powder and nutritional yeast into a blender. Blend until smooth
Top with sweet potato mash, smooth the top, using a fork, rack the top of the sweet potato
Cook in preheated over for 30-45 min or until browned on top.
This is one of the boys favourite dinners and Steve’s favourite breakfast.
Great freezer meal
kg sweet potato, chopped and cooked.
8 really ripe banana’s, can use frozen make sure you defrost first.
4 tblsp coconut spread, available from Woolworth’s.
6 tblsp raw cacao powder.
1 cup of milk, I have made this with almond, rice and raw cows milk and they all work.
Make sure sweet potato is well cooked, put everything into a food processor. I have a large high powered food processor, you may need to do this in batches.
Process until mousse is smooth and thick, but not to thick, add more milk if too thick.
This amount makes just over 2kg of mousse, I freeze half
I use this mousse everyday, the boys have this every school day on there oats, i have it on my overnight soaked oats, the boys have it on there fruit salad with seed sprinkles and Greek yogurt for afternoon snack, great on pancakes topped with Greek yogurt.
Or just stick your finger into it, don’t let the kids catch you.
102 calories per 100gm
2 zucchini, grated
1 carrot, grated
Sweet potato, grated, same amount as carrot
5 eggs, lightly whisked
1 cup almond meal
Pinch of salt
Line a lasagna baking dish with baking paper.
Preheat oven to 180*
Mix grated veg together in a large mixing bowl.
Add almond meal and salt, mix to combine. I find hands are the best tool for this.
Add eggs. Stir until just combined.
Pour mixture into prepared dish.
Bake for approx 45 min. To be honest I completely forgot about mine, I think it was in oven for approx 60.
Veggi bake is cooked when firm in the middle.
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