Gluten, meat, dairy and corn free! Easy and nutritious toddler bake!

Vegan(ish) because I have to be so careful and inventive with what I give my wee daughter as she has a very sensitive digestive system, so I purely wanted to replicate the flavours of this yummy classic, keeping it as nutritious as possible for her.

So depending on how strict a vegan you are, you can just leave the fish sauce out, as I wouldn’t say it changes the dish massively, just less salty/tangy.

Here’s the recipe, hope you enjoy!

Shepherd’s Pie

INGREDIENTS 
- 1/2 sweet potato
- 2 carrots
- 2 tbsp of chickpeas
- 2 sun-dried tomatoes
- 1/4 onion 
- 1/4 tsp of cinnamon
- 1/4 tsp of garlic powder
- 1/4 tsp of onion powder
- splash of red wine vinegar
- splash of fish sauce (leave out if you’re vegan)
- 4 button mushrooms
- tbsp of tomato paste
- 1/4 Knorr beef or veggie stock pot
- pinch of s + p

MASH TOPPING
- 1.5 potatoes
- tsp of dairy free butter 
- splash of nut or hemp milk
- season with s+p
- nutritional yeast flakes once cooked for cheese topping

A child with allergies is not easy, especially if you don’t know what is causing their reactions. Once you know your alternatives it just takes a bit of prep, cooking and the right ingredients. Why not book a Biofeedback Allergy test to get some answers?

METHOD
Roughly chop the onions, carrots, sweet potatoes and mushrooms (you don’t need to be too precise as they’re going to be blitzed later). Place in a pan on a medium heat with a good glug of olive oil, the spices, red wine vinegar and fish sauce. Cook until they’re almost soft, but still have some bite to them.

In the meantime peal the potatoes for the mash and dice for faster cooking, boil in salted water until soft (about 15 mins).  

Preheat the oven to 190 deg.

When the veggies are done scrape into a whizzer, add the chickpeas and sun-dried tomatoes and pulse until a mince consistency.

Once the potatoes are done, strain the water, add a splash of milk and a tsp of butter, season to taste and mash.

Scoop the veggie mince into a small casserole dish, lay the mash on top and bake for 20 mins or until golden.

Sprinkle with nutritional yeast flakes for cheesy deliciousness and eat!

TOP TIP

You can batch cook and freeze the sweet pots & carrots to save time when you need a quick dish.

The Nutrients

Sweet Potato - High in B6 so good at keeping you calm, banishing anxiety and converts food into energy. Has a good source of vitamin C & D boosting the immune system and helping you fight against viruses, cancer and other diseases. It’s also rich in Betacarotene and contains vitamin E, a powerful fat-soluble antioxidant a precursor for Omega Oils.

Ginger - is a natural pain killer, known for its anti-inflammatory properties and reduces the onset of disease by preventing hypertension.

Garlic - is the natural antibiotic age old remedy for boosting the immune system, reducing colds and flu’s. Studies have also shown garlic can reduce blood pressure so has natural calming effects.

Chickpeas - are dense in nutrients and known for being a plant rich protein. An almost complete amino acid (exception from methionine). Good levels of B6, magnesium and iron and rich in fibre helping you feel fuller for longer, also aid your blood sugar levels.

Sundried Tomatoes - are high in lycopene, antioxidants, and vitamin C. They also provide B vitamins; thiamine and riboflavin, as well as niacin essential for converting food to energy, maintaining the nervous system and keeping skin healthy.

Carrots - high in antioxidants protecting against diseases. Also contains Betacarotene, Lutein and Zeaxanthin essential for healthy eyes. They have microbial properties that protect us against bacteria’s and also plaque growth on our teeth. Carrots are a fibrous veg so help to sweep the bowel through aiding better digestion.