Meatless Monday:Gardener's Pie

It's World Meat Free Day today and here on my home patch, York University are having a meat free breakfast this morning to encourage us to go meat-free one day each week, which is good for our body and good for the planet.  
http://www.worldmeatfreeday.com/news/2015/6/york-festival-of-ideas/

Going meat free just one day each week can reduce your saturated fat intake lowering your risk of cardiovascular disease, obesity and some cancers in particular, colon cancer. Looking to the future and a world population that is expanding exponentially, we need to consider how to feed everyone. Producing grain is far more efficient in terms of land and water needed. It also reduces global warming which is currently affecting the icecaps and wildlife. You may think that melting ice caps are too far away to worry you, but melting ice caps can reduce the salinity of the seas. It may even eventually stop the flow of the Gulf Stream which keeps Britain's climate temperate. Ironically this would throw us into a mini 'Ice Age'.  

Back to Meatless Monday. I have made today's recipe simple in order to encourage people who are new to going meat-free. The recipe also encourages you to use up whatever vegetables you have in the fridge or vegetable rack in order to avoid waste. Gardener's pie is variation of Cottage Pie. Originally introduced in the late 18th century when the poor people who lived in cottages started using potatoes as an everyday food. This recipe uses vegetable to replace meat and is topped with mashed beans instead of potatoes.


Meatless Monday:Gardener's Pie



Serves 2
You will need 

The following are the vegetables I had around but you could use other vegetables such as leeks, mushrooms, aubergines, broccoli, green beans etc

1 onion, diced
1 tbsp organic olive oil
1/4 swede (yellow turnip), diced
1 courgette, sliced 
4 tbsp frozen peas
2 organic carrots, diced
400g carton chopped tomatoes
1 tsp thyme
200ml stock made with 2 tsp organic reduced salt bouillon
1 tbsp balsamic vinegar
1 tsp stevia
400g carton cannellini beans, mashed

Sweat the onion in the olive oil until soft.  
Add all the other ingredients except the beans and bring to the boil. Reduce the heat and simmer until the vegetables are tender.  
Place the mixture in a casserole dish and top with the mashed beans. Place in a pre-heated oven at 200 degrees for 10-15 minutes.  Serve.  

Enjoy 
Janet x  

Recipe Copyright © 2015 40plusandalliswell

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