Wednesday, March 18, 2015

Vegan Sweet Potato "Cheesy" Shepherd's Pie with Daiya (Gluten-Free)

I may or may not have tied one on (a green one, at that) during St. Patrick's Day festivities in the past. You know, during my younger years?

These days, with work, kiddos and a schedule that makes the Marines look like wussies, a good Shepherd's Pie is as Irish as I can get on March 17th.

This is how this year's went down:

Sweet Potato Cheesy Shepherd's Pie

Mashed Sweet Potato Topping:

3 pounds sweet potatoes
3 cloves garlic, minced
1/4 cup vegan margarine
a few splashes non-dairy milk (I used cashew milk)


2 medium turnips, peeled and diced small
1/2 medium onion, diced medium
1 cup fresh broccoli, cut into bite-sized pieces
3/4 cup fresh or frozen petite peas
1 - 15oz. can garbanzo beans
8 oz. Daiya Deliciously Dairy-Free cheddar-style cheese shreds


1/4 cup vegan margarine
3 T garbanzo bean flour
1/3 cup nutritional yeast
2 T oil (I used avocado oil)
1 t dried basil
1 1/2 c non-dairy milk

Sweet potato topping:

Peel sweet potatoes and dice into large chunks.

Place in a large pot, and add enough water to cover potatoes.

Bring water to a boil, and boil potatoes for about 20 minutes, or until easily pierced with a fork and tender.

(I use a stand mixer for this part.) Mash potatoes, adding minced garlic and vegan margarine.

Add non-dairy milk as necessary to make a creamy texture.

Set aside sweet potato topping.


(I do this prep while the potatoes are boiling.) In a large bowl, combine diced turnips, onion, broccoli, peas and garbanzo beans with "cheese" shreds.

Mix well, and set aside while you're preparing sauce.


(Save yourself the dishes, and wash and dry your potato pot for this next part.) Over medium heat, melt 1/4 cup margarine and add garbanzo bean flour and nutritional yeast to create a roux.

Blend in oil until a smooth paste is created.

Add basil and stir.

Whisk in non-dairy milk until well-blended.

Gently increase heat and bring mixture to a boil.

Boil for about three minutes while stirring, or until sauce is thickened.


Pour sauce over filling and mix well.

Dump into an oiled 10" x 10" casserole dish.

Top with sweet potato topping.

Bake at 350 degrees for one hour, covering with foil for the last 30 minutes to prevent topping from burning.

Let stand for five to ten minutes before serving, and then enjoy!

"Like" Sexy Vegan Mama on Facebook! Don't forget to swing by The Gonzo Mama's place to see what she's up to. Get my vegan dessert cookbook (co-authored with William Maltese), Get-Real Vegan Desserts: Vegan Recipes for the Rest of Us, on Amazon!


  1. I make something similar but cut it all up and put it in the crockpot - yum!

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  2. French fries have long had a bad reputation. It was a tasty and delicious indeed fit to eat while relaxing. However, if you consume too much, it's not a good thing. Here are 3 reasons why you should not eat fries.

    Saturated Fat

    Who can resist a hot dish of resep perkedel kentang french fries are served with mayonnaise or ketchup? But you know, in foods that are "good" that there are many bad fats or saturated fats. Indeed, anyway, not all types of fat is bad. There are also several types of fats that are good for health.

    But the type of saturated fat, fat in these foods, the main originator of cancer, diabetes, and heart, which is directly linked to clogged arteries. When you consume these fats, they make platelets in your blood stream.

    This makes platelets sticky bit later form clumps that are connected resep dimsum to the walls of the arteries that supply vital areas of your body with oxygen and nutrients. This small clumps make a wall plaque that will eventually lead to heart attack or stroke.

    Unlike the good fats, such as vegetable oils (including olive oil and sunflower), which actually has a protective effect on health.
    The damage done by saturated fats can be found in margarine, vegetable oils and partially hydrogenated everything.

    Saturated fats have also been shown to increase levels of bad cholesterol or low density lipoprotein. These fats also can resep sop buah stay in the body longer and improves blood circulation triglyceride lowering good cholesterol or high-density lipoprotein

    Bad Carbohydrates

    Starch in potatoes is composed of simple carbohydrates. Most fries made of white darikentang proved much easier to convert in the body in the form gula.Ketika your body needs carbohydrates in quick time, this sugar forced "absorb" in order to be used as energy.

    Otherwise, the sugar will be stored as cara membuat bubur ayam fat. Unless you consume before or after strenuous exercise, the sugar may be directly decomposed. But if you consume them in large quantities without great activity, will quickly convert carbohydrates into sugar high and causes increased insulin production in the body. If the supply insulan continue to soar, insulin resistance is also growing and the body of a higher risk of heart disease and diabetes.

    Trans fat

    Trans fats are fats derived from vegetable oils pemanasam. Just like saturated fat, trans fatty acids on the fries are also cara membuat klepon at high risk of causing heart disease, cancer, and diabetes.

    Trans fats act as carcinogens in the body. The fries were memilikitingkat high acrylamide, also claimed to be cancer-causing substances. Although there has been no conclusive results regarding the relationship between the children who frequently consumed French fries and cancer, but health experts recommend that they avoid these foods.

    Given that, every year of cancer in children continues to rise in the age of 3-5 years.