A good recipe uses ingredients that you already have on hand. An even better recipe uses ingredients that were on the verge of spoiling. This is how I came across this recipe. I had sweet potatoes in the pantry that I completely forgot about. They were starting to grow legs and eventually walk right out of my pantry. Seriously look…
The health benefits of this shepherd’s pie include:
Sweet potatoes: Good source of vitamin D which promotes healthy bones, iron that helps with your immune system, and magnesium which helps with muscle and nerve function.
Coconut oil: contains medium chain triglycerides that helps with curbing your appetite which promotes weight loss, may help with healing urinary and kidney infections, and increases the healthy cholesterol (HDL) which promotes a healthy heart.
Carrots: fiber in carrots boost the immune and digestion system, helps with inflammation, and the vitamin A helps with eye health.
Black beans: magnesium, iron, and zinc helps with maintaining healthy bones, potassium lowers blood pressure, and folate helps with the nervous system.
This recipe comes from Anti-Inflammatory in 21 by Sondi Bruner (with a couple of my notes italicized).
Serves: 4 to 6
Prep time: 10 mins
Cook time: 50 mins to 1 hour
- 3 sweet potatoes, cubed
- 2 tablespoons coconut oil
- 1 teaspoon salt, divided
- 1 onion, chopped
- 2 tablespoons water, plus additional for cooking
- 3 carrots, grated – I only had about 10 baby carrots on hand, so I used up those
- 2 cups cooked black beans, or 1 (14-ounce) can
- Preheat oven to 350°F.
- Fill a large pot with 2 inches of water and insert a steamer basket. Bring to a boil over high heat. I didn’t have a steamer basket so I had to get reeeeaalll creative. You’ll see.
- Add the sweet potatoes. Cover and steam for 10 to 12 minutes, or until tender. Drain off any remaining liquid. I used a small colander, placed that inside the pot, and covered with top. It essentially worked the way I needed it to.
- Add coconut oil and 1/2 teaspoon of salt. Mash sweet potatoes and set aside. Using a potato masher makes things much easier.
- In a large skillet set over medium heat, saute the onion in 2 tablespoons of water for about 5 minutes, or until softened.
- Add the carrots. Cook for 5 minutes. Remove from the heat.
- Stir in the black beans and remaining 1/2 teaspoon of salt. Transfer mixture to a 9×9 inch baking dish.
- Top with the mashed sweet potatoes.
- Place the dish in the preheated oven and bake for 30 minutes.
- Cool for a few minutes before serving. I have no idea how people take pictures of food that have layers. Theirs are so pretty and you can see the distinct layers. Mine on the other hand, nope. So, I will save myself the embarrassment and let y’all use your imagination. 😜
You can get the book here on Amazon:
Anti-Inflammatory Diet in 21: 100 Recipes, 5 Ingredients, and 3 Weeks to Fight Inflammation