Vegan Shepherd's Pie and Recipe Book Preview


Looking for a healthy "comfort food" to have during the holidays that everyone will love?
I've got just the recipe for you!
This dish is also featured in my recipe ebook that will be coming out soon! I'm so excited! It will be chock full of recipes and beautiful pictures. It will have both raw and cooked vegan recipes – all low sodium and no oil. So stay tuned because I will be having a contest and a discount special when it first comes out. ^_^





Printable Recipe

  •  2 lb. Yukon gold or red potatoes, scrubbed & chopped
  • 1/2 c. water
  • pinch of pepper
  • 1 c. green onion, chopped
  • 1 t. onion powder, opt.
  • 1 t. garlic powder, opt.
  • 3 large carrots, diced
  • 3 stalks of celery, diced
  • 8 oz. mushrooms, diced
  • 16 oz. (1 can) or 1 1/2 c. cooked navy beans (or beans of choice), drained and rinsed
  • 2 c. frozen mixed vegetables (such as corn, peas, carrots, green beans)
  • 2 t. fresh rosemary, minced (or 1 t. dried)
  • 1 1/2 t. thyme
  • 2 c. baby spinach leaves, packed
  • 1 T. corn starch or potato starch
  • 2 T. water
  • extra rosemary for decoration
  1. Place chopped potatoes in large pot, cover with water, and boil till tender (about 10-15 min.). With a slotted spoon place cooked potatoes and 1 c. of the cooking water into a heavy duty mixing bowl and mash with potato masher till desired consistency. If potatoes are too dry, add more water. Set aside.
  2. While the potatoes are cooking, you can make the pie filling. Heat a large cast iron skillet or Corningware pan (or any that can also go in the oven) on Medium or Medium/High with the green onions and enough water to keep it from sticking. Sauté the greens onion for about 2 min. then add the garlic, carrots, celery, and mushrooms and sauté till slightly softened.
  3. Add the vegetable broth, navy beans, frozen mixed veggies, and herbs. Simmer on Medium for about 10 min. or until all the vegetables are tender. Add the spinach and stir till wilted. 
  4. In a separate bowl, mix the starch with 2 T. water till smooth. Add it to the pan and continue to cook until the mixture has thickened.
  5. Turn the oven on broil. Spoon the mashed potatoes evenly over the filling then place in the oven on a low rack. Broil till top is golden. This happens quickly, so be sure to watch it so it doesn’t burn.
  6. Decorate with a sprig of rosemary. Enjoy! 





Have a dish you'd like to see on the blog? Let me know! I love to take my old favorite recipes and make them healthy and delicious.

Want to see a weekly menu or wonder what I eat in a day? Have questions about exercise? Not sure how to use a certain fruit or vegetable? Ask away! I want to give you the tools you need to become a happier, healthier you.

You can do iiiiiiittt!!! ;)

– Hummingbird

 

The Real Breakfast of Champions And My Dream



Have you ever had a dream?

Maybe it's a big one, like climbing Mt. Everest. Or maybe it's a smaller one, like running a mile. You know what's funny is that when you think about your dream you can almost see yourself accomplishing it in your mind's eye. :)

Well, just last week I had a dream. I pictured myself cycling across America and dipping the wheels of my bicycle in the Pacific Ocean.
...Hey...stop chuckling. ;) Everyone's got a dream, right? (reference to Disney's Tangled)



I know, I know... this dream may seem a little far fetched for someone who's never cycled further than 15 miles at one time, but that's why I want to start training now for it.

Also, if you have any cycling, athletic, or camping advice – I'd love to hear it!

In the mean time, I'll just be cycling as much as I can, reading cycling books from the library, googling bike touring, and fueling my body like a pro!

One way to fuel your body like a pro is to enjoy the REAL breakfast of champions. Some may know this meal simply as Banana Cereal. But, my friends, I'm here to tell you that what looks simple is chock full of the nutrients your body needs to be awesome.



Health benefits of bananas:
*per 1 medium banana

  • Fills you up quickly and keeps you feeling full
    • Only 105 calories
    • 27 g Healthy carbs
    • 3.1 g Natural fiber
  • Promotes your ideal weight
    • Because it's low-Calorie and the right kind of Calorie, you can eat more
    • Super low fat with only .4 g
    • Contains essential fatty acids: Omega 3 (31.9 mg) and Omega 6 (54.3 mg)
  • Fuels, builds, and repairs muscle
    • 1.3 g protein
    • Excellent amino acid profile including all the essential amino acids
    • Simple sugars (14.4 g) provide optimum fuel source
  • Promotes health, restful sleep, and overall happiness
    • Officially recognized by the FDA to protect against heart attack and stroke because its high in potassium (422 mg) and low in salt (1.2 mg sodium, which is healthy and different than sodium chloride, aka table salt)
    • Along with its broad nutritional profile, it has 10.6 mg of tryptophan which is converted into serotonin (aka "the happy-mood brain transmitter"1)
    • The magnesium (31.9 mg) and potassium (422 mg) help promote restful sleep
For more information on the powerful health benefits of bananas, check out Food Matters article.



Printable Recipe
  • 12 ripe bananas
  • 4 c. purified water
  • 2-3 drops of organic vanilla extract, optional
  1. Slice 8 bananas and place in large bowl.
  2. Blend 4 bananas with 4 c. of water and optional vanilla extract till it's a milky consistency.
  3. Pour banana milk over sliced bananas and enjoy!

– Hummingbird

 



Now in eBook!




This recipe is now in my new ebook. It will be available soon with even more recipes and tips!

Stay tuned by subscribing below.