Days 38, 39, & 40 - Nutritionally Therapeutic Properties of Shepherd's Pie

Leftovers, leftovers, leftovers. I've tried to par down the serving sizes I cook, but we still end up with loads of leftovers. L and V are into the leftovers, yet of course I would rather show them new tasty things then just have a fridge full of tupperware all the time. The last two days (days 39 and 40), they've eaten snacks and leftovers, even at my offer to make fresh new meals. At least they're not wasteful! But for dinner on day 38, I re-visited (at L's request) the Shepherd's Pie I made early on. And I took pictures to document the process! (I'm getting better with the pictures, no?)

The veggies this time around: onion, cauliflower, carrot, broccoli, zucchini, green beans (and garlic & herbs)

Mashed Potato Time!

The veggie mix gets added to the mushroom gravy and put in a baking casserole dish

The veggie mixture gets topped with the mashed potatoes and smoothed

Fresh parsley makes the perfect garnish (you can use paprika and/or chives, also)

They weren't quite ready to eat it, so I left a note with baking instructions

And not only is this a satisfying, holiday/winter-appropriate, comforting dish - it's packed with nutritional healing power:

Onion = lowers cholesterol, decreases catarrh (phlegm and inflammation of the nose and throat) [PP, pg. 547]

Carrot = strengthens the spleen-pancreas, improves liver function, eliminates putrefactive bacteria in the intestines that cause poor assimilation, alkaline-forming, rich in anti-oxidant beta-carotene/provitamin A (anti-inflammatory), contain large amounts of silicon (strengthens connective tissues and aids calcium metabolism) [PP, pgs. 538-9]

Broccoli = good source of pantothenic acid, vitamin A, vitamin C (more than citrus), sulfur, iron, B complex vitamins, and chlorophyll [PP, pg. 537]

Zucchini = influences the spleen-pancreas, reduces inflammation, improves qi energy circulation, alleviates pain, contains natural sugars, carbohydrates, and vitamin A, and helps edema through yin, cooling, diuretic properties [PP, pgs. 549-50]

Cauliflower = important in cancer prevention (member of the brassica-genus vegetables), contains sulphur (antibiotic and antiviral characteristics), mildly stimulates liver stagnancy [PP, pg. 419]

Green/String Beans = strengthens the spleen-pancreas and kidneys [PP, pg. 511]

Red Potatoes = contain the least amount of solanine of all the nightshades (and was also cooked with salt and served with parsley, which neutralizes the effect of solanine somewhat), tonifies the spleen-pancreas and the qi energy, neutralizes body acids/contributes to increased alkalinity, reduces inflammation, useful in building and maintaining tissues (including nerves) [PP, pg. 544]

Garlic* = antibiotic/antiviral/antimicrobial (even inhibits microorganisms associated with degenerative diseases - like Lyme disease, literally), eliminates toxins from the body [PP, pg. 546]

Sage = when paired with foods such as carrot, garlic, onion, etc. that have anti-parasitic properties, it strengthens their effect [PP, pg. 660]

Thyme = same as sage (above) in regard to relationship with anti-parasitic -functioning foods [PP, pg. 660]

Parsley = a source of remarkable nutrition (more vitamin C than citrus, one of the higher sources of vitamin A, chlorophyll, calcium, sodium, magnesium, and iron), cuts the effect of solanine when served with nightshade vegetables, dries watery mucoid conditions, benefits optic and brain nerves [PP, pg. 548]

Oregano* = oil of oregano is the most potent way to derive its benefits, but those benefits include antibiotic/antifungal/antimicrobial properties, aids muscular pain due to fibromyalgia and arthritis, and attacks microbes including the spirochete of Lyme disease [PP, pg. 661]

Basil - promotes a mental calming and focusing effect in food or teas [PP, pg. 337]

*Note - Oregano and garlic are the only two places in Healing with Whole Foods where Pitchford directly references Lyme Disease/the Lyme spirochete.

And since I've gone into this much detail at this point, I might as well re-post the recipe, eh? This is not a mathematically precise recipe - feel free to experiment with your own vegetables mixes, stocks for the gravy, seasoning preferences, etc. If you really want to be in it to win it (and you are or know a baker), you could pipe the mashed potatoes on with a star tip or something.

Shepherd’s Pie______________________________________________________

4 large Yukon gold potatoes or equivalent amount in another potato

1/2 cup unsweetened almond milk at room temp

3-4 tablespoons earth balance

1 1/2 teaspoons salt

dashes of fresh black pepper to taste

2 tablespoons garlic powder or approx. 5 cloves of fresh diced garlic

fresh chives or some parsley (can be dried) for garnish on top

2 medium to large onions

olive oil

1 teaspoon sage

1 tablespoon basil

1 tablespoon oregano

1 tablespoon thyme

2 teaspoons thyme

4 large carrots, chopped

4 celery stalks, chopped

1 bag frozen peas

About 4-6 cups chopped mushrooms (depends on how much of a mushroom fan you are - I am, big time) for the veggie mix and the gravy

1 head cauliflower

4 small to medium zucchinis

4 cups vegetable broth (I used Imagine brand No Chicken Broth the second time around)

1/4 cup corn starch

1/3 cup dry white wine or cooking sherry

2-3 tablespoons nutritional yeast

Gravy: In a small bowl, mix the corn starch and vegetable broth until dissolved and set aside. Preheat a small pot and sauté a chopped onion until translucent, then add mushrooms, approx. 4 cloves of garlic or analogous amount of powder, 2 t thyme, 1 t sage, salt and pepper, then add the wine, bring to a boil, and let reduce for about 5 minutes. Add the broth/starch mixture and nutritional yeast (add more nut yeast if it's too runny), and lower heat, simmering for about 15 minutes, stirring often.

Veggie Mix: Chop an onion and add to a heated pan with some olive oil. Once translucent, add 1 T each of basil, oregano, thyme, and garlic. Sauté for a moment, and then add your chopped vegetables in this order: carrots, celery, peas, mushrooms, zucchini & cauliflower - you could also do green beans, kale, potato, broccoli, etc. Use your imagination and favorites. Once everything is seasoned and not overcooked (remember - it's going to bake, also), add gravy and stir until combined thoroughly.

Mashed Potatoes: Wash, half, and boil the potatoes in a pot of water until fork tender. Drain and give a brief initial mash, and then add the 3/4 T earth/vegan smart balance, 1 t salt, pepper, 1 T garlic powder, and 1/2 cup unsweetened almond milk, and mash until desired consistency.

Method: In a large baking casserole dish, after mixing the gravy and veggie mix together, spoon the mixture into the dish, and top with the mashed potatoes (smoothed out) and a garnish of fresh chives and/or parsley. Bake at 350 for 30 to 45 minutes uncovered, let sit for a moment, and serve.

Holiday Hugz,

JRW