Green Pea Shepard’s Pie

My little green pea shepard’s pies are one of my kids favourite dinners. They’re great because you can use up any vegies you have left in the fridge. I’ve also added a tin of organic lentils to my lamb and vegetable mix to give these pies an extra iron boost. Iron is extremely important for healthy immune function and strong healthy muscles, and is vital for transporting oxygen to every cell in our body. Green peas not only make this dish look more appealing to kids but they are a fabulous source of fibre, to promote good digestive health, and B complex vitamins and iron to help increase your energy levels.

 

 

 

 

 

Ingredients:

2 handfuls of lamb mince

2 cloves of garlic, crushed

1 tin organic lentils, drain well

Handful of broccoli florets, cut into small pieces

1 carrot, diced

Kernels from 1 whole cob of corn

1 tin organic tomatoes

4 large potatoes, peeled and washed

1 1/2 cups of frozen green peas

Some grated cheese for topping

 

Method:

Place diced potatoes and peas in a steamer and cook until tender.

In a large frying pan add a little olive oil, and add lamb mince and garlic, and cook for 4-5 minutes until starting to brown.

Add broccoli, carrots, corn kernels, and lentils and cook for another 5 minutes. Add a tin of tomatoes and allow to simmer with lid on until tender. Cook for a further few minutes at the end with lid off to reduce fluid.

Place cooked potatoes and peas in a food processor and blend until a smooth consistency.

Add lamb mixture evenly into 4 ramekin dishes, top with pea mash and sprinkle with cheese. Place under the griller to melt cheese and then serve.

Eat a Rainbow of colours for optimal health

When it comes to eating fruits and vegetables we should be thinking about more than just having our recommended 2 servings of fruit and 5 servings of vegies each day. Having a variety of different types and different colours is the key to getting maximum health benefit from our fruits and vegies. By enjoying these foods from each of the colour groups you will be getting an ultimate balance of potent antioxidants and phytonutrients that will protect you from chronic diseases and promote optimal health.

 

Red group including tomatoes, watermelon and pink grapefruit contains lycopene, which is a powerful antioxidant that protects against cancer, heart and lung disease.

 

Red/purple group including berries, red capsicum, red grapes and beetroot are rich in potent antioxidants called anthocyanins, which are anti-aging, and help prevent chronic illnesses such as cancer, heart disease as well as Alzheimer’s disease.

 

Green group including kale, broccoli, cabbage and brussel sprouts, contain sulfur compounds that help the liver detoxify carcinogens.

 

Yellow/green group including corn, avocado, honeydew melons and spinach are excellent sources of lutein and zeaxanthin, which are carotenoids that can help protect you from age-related eye conditions such as macular degeneration and cataracts.

 

White group including onions, garlic and leeks all contain allicin which have anti-cancerous and immune enhancing properties.

 

Orange group including pumpkin, apricots, carrots and sweet potato will help keep your eyes healthy and immune system strong, as they are rich in beta-carotene.

 

Orange/yellow group including oranges, papayas and pineapple are excellent sources of immune boosting vitamin C.

 

So next time your doing a grocery shop fill your trolley with lots of brightly coloured fruits and vegetables. Don’t just stick to your old favourites either. Why don’t you buy a new fruit or vegetable, that you haven’t tried before, each shop. Remember a diet full of variety and colour is important for good health.