3 layer vegetarian shepard's pie

3 layer vegetarian shepard's pie

Layer 1- Lentils

-1 cup dried lentils

-1 medium onion

-3 celery stalks, about a cup chopped

-1-2 Tbs olive oil

-cook the lentils with 2 cups water on medium heat for 20-30 minutes, until soft

-sautee the onion and celery in olive oil, then add to cooked lentils and mix.

Layer 2- Veggies and Tempeh

-1 Sliced zucchini

-3 sliced carrots

-1 cup frozen peas

-1/2 cup fresh (or frozen) sweet corn

-1/2 cup sliced mushrooms

-3-5 garlic cloves chopped

-any other veggies you have around!

-1 square package of organic tempeh

-2-3 Tbs. olive oil

-2-3 Tbs. Braggs amino acid or soy sauce

-1/2-1 cup vegetable broth

-salt/pepper/dried basil or other herb/cayenne pepper/paprika

-Cook all veggies in the olive oil until tender. Add the tempeh, then add braggs and broth, as needed to keep mixture moist. Season as desired with above options.

Layer 3- Mashed Potatoes!

-4 medium potatoes cut into medium chunks

-1/2 cup milk

-2-3 Tbs. butter or vegan oil spread

-1/4 cup sour cream or vegan substitute

Boil the potatoes until soft and are able to pierce with a fork. Drain the water and add wet ingredients to mash. Season, as desired.

Get a ceramic casserole dish and layer each mixture in the other above, from 1 to 3. The mixtures should be about even and reach the top of the dish. Top with shredded cheese, such as mozzarella and 3 Tbs. nutritional yeast. Sprinkle with paprika.

Put in the oven at 350 degrees for 20-30 minutes, until the top is crisp.

Enjoy!

This is a very nutritional and hearty meal. It is very filling and satisfying with lots of protein and fiber from the lentils and tempeh. Love it!

Please make this dish and let me know what you think. I already passed some on the my cousin and she loved it! Even her 18 month old daughter ate it up!

Super Easy High Protein Salad!

For all those who say you need meat to get protein...take a look at this super high protein salad!

Mexican Quinoa Pinto Bean Salad

1 cup Quinoa (uncooked)

1 cup Pinto Beans (cooked)

1 cup diced squash/zucchini

1/2 red onion diced

2 tbs. olive oil

Handful of uncooked organic baby spinach or other dark green

2-3 tbs. green salsa (avocado salsa is good, spicier the better!)

1/2 bunch cilantro chopped (or add to taste)

1 avocado in chunks

2 green onions chopped (optional)

1. Cook the quinoa with 1 1/2 cups water. Let it boil then turn it down to simmer and cooked for about 15 minutes, until the grain is translucent and you can see a ring.

2. Sautee the onion and squash with the olive oil over medium heat until cooked, about 5-10 minutes. Add the spinach at the end at mix together to wilt it.

3. Put the cooked quinoa in a large mixing bowl and add the salsa. Mix well, then add the squash mixture and chopped cilantro. Top with the avocado and green onions.

Protein Profile:

1 cup uncooked quinoa= 24 grams protein (and 12 grams fiber!)

1 1/2 cups cooked pinto beans= 22 grams protein (and 22 grams fiber!)

Total protein= 46 grams!

I ate this salad before a 4 hour test and it kept me going all day! I thought this would be great brain food and I think it worked. I'll know for sure when I get my test results in 3 weeks. Try it out and let me know how it works for you.

First Post

I wrote an entry earlier in the week and never finished it, then it didn't save. I'm going to keep this short until I'm inspired again. I cooked some amazing meals this week, like green curry with tofu, summer squash, and chard and quinoa salad with kale and feta. I've been buying mostly organic produce, especially the top 12. Well, more to come soon. First post down!