Healthy and Balanced Family Recipes
'My recipes are colourful, pretty, balanced and designed to inspire happy & sustainable eating habits'
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11/24/2019 0 Comments
veg loaded shepherd's pie
By Nicole Bando
Packed with iron, plant-based protein, zinc, Vitamin B12, fibre and Vitamin C, this is jam-packed with vegetables, which bulk out the dish so it lasts for more meals, bonus. Make double and freeze in batches for extra organisation. This is family friendly food at its best and a healthier version of an old favourite.
500g lean beef mince (grass fed)
1 onion, diced
1 clove garlic, crushed
2 zucchini diced
2 carrrots, diced
2 sticks celery, sliced
1 can brown lentils, drained & rinsed
1 tablespoon tomato paste
1 tablespoon Worcestershire, or BBQ sauce
1 tb flour
2 bay leaves, dried
1 cup water
1kg combined sweet potatoes & potatoes, skin on, chopped
½ cup low fat shredded tasty cheese
Cover potatoes with water, bring to the boil and cook for ~15 minutes, until softened. Discard water, add a drizzle of olive oil and mash potatoes.
Heat a glug of olive oil in a pan, add onion and garlic until softened and golden brown.
Add meat in batches, browning.
Add tomato paste, stir and cook for 30 seconds
Add vegetables, lentils, Worcestershire sauce, bay leaves and water to pan.
Bring to the boil, turn down the heat and simmer, about 20 mins or until vegetables have softened.
Add flour and stir until mixture thickens. Remove from heat.
Pour the meat mixture into a dish, top with potato and scatter with cheese. Bake for 15mins or until cheese is melted and golden.
If FODMAP intolerant, leave out onion, garlic and legumes
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Nicole is a specialist Paediatric and Family Health Dietitian and Lactation Consultant, in private practice. She provides evidence-based, sustainable nutrition and feeding advice that supports optimal health and growth, and meets a family at their unique needs. Nicole graduated from Monash University in 2003 with a Bachelor of Nutrition & Dietetics, and worked as a Clinical Dietitian at a large metropolitan tertiary hospital, with Melbourne’s most critically ill, for over 15 years, before a career change to infant and family feeding.
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