Shepherd's Pie
Indulge in this hearty and nutritious vegetable and potato bake, a fiber-rich dish that not only satisfies your taste buds but also supports your digestive health. With wholesome ingredients like potatoes, carrots, celery, and gluten-free oats, this recipe is a fantastic way to boost your fiber intake. The combination of plant-based milk and a medley of vegetables ensures a creamy, flavorful experience, while the high fiber content helps regulate digestion and keeps you feeling full longer. Perfect for a comforting meal, this bake is both delicious and budget-friendly.
Health benefits of fiber
Fiber is essential for maintaining good health. It aids in digestion and help control blood sugar levels, reducing the risk of diabetes. Additionally, fiber supports heart health by lowering cholesterol levels. It also helps with weight management by keeping you feeling full longer, reducing overall calorie intake. For more information on colon cancer prevention, click the link below.
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Serves 8
INGREDIENTS
- 2 lb. potatoes cut into large pieces
- 2 cups unsweetened, unflavored plant-based
- milk or skim milk
- Sea salt, black pepper, to taste
- 1 cup coarsely chopped onion
- 1 cup coarsely chopped carrots
- 1 cup coarsely chopped celery
- 1 cup frozen corn
- 3 cloves garlic, minced
- 1½ teaspoon dried Italian seasoning, crushed
- ¼ cup certified gluten-free rolled oats
- 1 tablespoon white wine vinegar
INSTRUCTIONS
1. Preheat oven to 425°F.
2. Boil or steam potatoes until tender. Transfer potatoes to a large bowl & mash. Add 1 cup of milk, season with salt and pepper.
3. In a large skillet combine the next six ingredients (through Italian seasoning) and ¼ cup water. Cook for about 10 minutes, stirring occasionally.
4. Place oats in blender until you have a flour-like consistency. In a small bowl whisk oat flour into the remaining 1 cup of milk. Stir flour mixture and vinegar into skillet with vegetables. Cook until mixture thickens, stirring occasionally.
5. Transfer vegetable mixture to a 2-qt dish. Top with mashed potatoes, spreading evenly.
6. Bake 20 minutes or until potatoes are lightly browned on top. Let cool 10 minutes.
