Shepherd’s pie is a classic comfort food, and this plant-based version is no less so, incorporating miso and mushrooms for savoury goodness. Its crowning glory is the fragrant topping made with the winning combination of sweet potatoes and sage. Plus, it’s got a whopping amount of vitamin D, to help see you through these winter days.
This recipe makes a large quantity. Because it is so freezer friendly, you can easily split this between two smaller casserole dishes and pop one in the freezer for another time.
In large skillet, sauté onion and celery in 2 Tbsp (30 mL) olive oil on medium heat until soft, about 3 to 5 minutes. Add lentils and stir to incorporate. Increase heat and add miso, tomato paste, Worcestershire sauce, and stock; cover and bring to boil, then reduce heat to medium-low and simmer for about 10 minutes. Add carrots and continue to cook for a further 10 to 20 minutes, until lentils are soft but there is still some liquid in the pan.
Meanwhile, in separate pan, sauté mushrooms on high heat in 1 Tbsp (15 mL) olive oil, stirring minimally to allow them to fully brown. Once brown, add crushed garlic and thyme, and stir through for 1 to 2 minutes on medium heat.
Deglaze pan by adding wine and scraping up any brown bits from the bottom of pan. Add mushroom mixture to lentils with 1/4 tsp (1 mL) salt and stir well to incorporate. Spoon lentil mushroom mixture into bottom of 9 x 14 in (23 x 35 cm) casserole dish.
Bring large pot of water to boil and add sweet potatoes and a pinch of salt. Boil for 10 to 15 minutes, until tender. Drain thoroughly, add 1 Tbsp (15 mL) olive oil, 1/4 tsp (1 mL) salt, and sage; mash until smooth. Spoon sweet potatoes over lentil mushroom mixture. If you like the top crispy, roughen it up with a spoon or fork to create ridges.
Bake at 350 F (180 C) for 30 minutes.
You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.
Tender tofu and fresh-tasting mango sauce combine to make a nutritious, Japanese-style dessert with little effort. But don’t worry: your dessert will not taste beany. Silken soft tofu has a rather neutral flavour. The key here is to use blocks of very soft tofu as opposed to firm or extra-firm versions. Silken tofu is undrained and unpressed tofu. It has the highest water content of all types of tofu and is made by coagulating soy milk without curdling it. It’s ultra-soft texture means it can be easily blended with other ingredients and used to boost protein numbers in puddings, cakes, tarts, ice cream, and even smoothies.
Fool is a classic English dessert made, traditionally, by folding a stewed fruit into a creamy, sweet custard. This modern take adds layers of sweet pumpkin flavour and swaps out much of the cream for higher-protein Greek yogurt. The crunchy chocolate topping is a special finishing touch. Beat it It’s the fat in cream that helps trap air bubbles that make it light and fluffy. If it gets too warm, the fat melts and the air escapes. Start with a cold bowl and beaters (or a cold balloon whisk, if you’re whipping by hand). Put your bowl (ideally a stainless one) and beaters in the freezer for 15 minutes before whipping. They’ll chill easily and help keep everything cool during the whipping process.
Blondies are basically “blonde brownies.” There is no cocoa or melted chocolate in the batter of a blondie. Here, the nutritionally lacklustre all-purpose flour is swapped out for puréed beans for a higher dose of protein. The end result is just as tender and chewy without any noticeable bean flavour. A great potluck dessert option, too. If desired, chopped nuts can be used instead of chocolate chips. Squeeze play To easily fit a piece of parchment paper into a baking dish, run it under cold water for a couple of seconds, scrunch it up, and then squeeze out the excess moisture. Now it will effortlessly form into the pan.