SHEPHERD’S PIE WITH OKRAS

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You guys, I have been a very lazy blogger lately. I was a very good student instead and I am quite proud of that. I am working on an incredibly personal and in some ways difficult project for my first master studio. I am dealing with my past and I am finally taking care of personal and family related issues. Curious? I will share it with you as soon as its online, it’s part of a tiny little website actually. I can feel the change, you guys, I can feel it. Should have solved those problems years ago. I hope you will forgive me for not being all up in your face on my blog, facebook and instagram, well actually, I was taking some care of my instagram. I can’t wait to entertain you some more online and provide you with vegan food recipes in the future.

Today I want to share one of my all time favorite meals, our Barbados holiday two years ago inspired me to create this deliciousness. Thomi and I decided to start the blog on a beach in the South of Barbados, so this recipe gives me melancholia, kinda. I can remember our talk like it was yesterday. Also, I will never forget the vegan Ital food we had every single day. I loved not having to cook and being blessed with Papa Earls street food. Please click on the link and watch the video. He is one of a kind. His cooking skills are outstanding. One of the best vegan meals I have ever had and will ever have. We might go back just for him and his food. I will do a blog entry about my favorite spots and secluded beaches sometime soon, in the meanwhile you can check out vegan restaurants and such on happycow.com

ingredients

for 4; vegan & low in fructose

ingredients

MASHED POTATOES
12 potatoes
0,3 l of soy milk
0,3 l of water
1 teaspoon of salt
1 tablespoon of marjoram

SAUCE
5 handfuls of soy chunks
1 tablespoon of curry powder
2 spring onions
0.5 l of coconut milk
250 g of cherry tomatoes
1 teaspoon of salt

OKRAS
okras

  1. Boil potatoes until soft, this should take about 45 minutes.
  2. In the meantime soak soy chunks in hot water for at least 15 minutes. C
  3. ut tomatoes in half and spring onions into tiny pieces.
  4. Heat pan and fry tomatoes and spring onions for 10 minutes.
  5. Add coconut milk, curry powder and salt and let cook for another 5 minutes.
  6. Now puree mass and bring back into pan, also add drained soy chunks. Let cook for another 10 minutes.
  7. Wash okras, chop off stems and cut in half. Simply fry for 10 minutes, stir every once in a while.
  8. Drain potatoes, peel by putting hot potatoes into cold water, this will make it much easier.
  9. Mash with soy milk, water, salt and marjoram.
  10. Spread mashed potatoes evenly in casserole dish, cover with sauce and lay okras on top.
  11. Bake for 10 minutes or more at 200°C. Enjoy.

health benefits

Okras contain vitamins A, C, K, B3, B1, folate, and magnesium. They promote a healthy pregnancy, help with kidney disease, and promote healthy skin.

Potatoes are nutrient dense, help to lower cholesterol and slows down digestion to keep you full longer. They are full of vitamin C, but most of it will get lost due to the heat of cooking. Moreover they contain vitamin B6, potassium, iron and copper.

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