Food and nutrient focus for the Luteal Phase:
- Minerals
- Vitamin B6
- Fiber
- Anti-inflammatory foods
- Magnesium
- Complex carbs
This Shepherd’s pie ticks off all the boxes for what we need in our luteal phase!
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Servings- 6-8
Ingredients:
- 2 sprigs fresh rosemary or 1 tablespoon ground
- 6 medium potatoes
- ¼-1/2 cup of non-dairy milk
- 2 tablespoons grass-fed butter
- 6 cups of your favorite vegetables.
(The beauty of this recipe is you can use what you have in the fridge. Broccoli, cauliflower, cabbage, zucchini, carrots, kale, and chard, all work wonderfully! If you’re in a pinch for time use frozen organic veggies.)
- 2 teaspoons avocado oil
- 3 cloves minced garlic
- 1 chopped onion
- 2 packs or cans of tomatoes or home made capsicum sauce
- 2 cans of kidney beans
- Salt and pepper
Instructions:
Peel and cut potatoes into quarter pieces. Boil for 30 minutes until water. Potatoes are ready to mash when you can stick a fork inside and they are soft.
While the potatoes are boiling, cut and prepare veggies. Steam for 10-15 minutes.
Pour avocado oil into a large frying pan on medium heat
Add onion and garlic to the pan. Add salt and pepper and cook until soft.
Add two packs of canned tomatoes. I like to use capsicum. Add more salt and pepper to taste.
Add two packs or tins of kidney beans and simmer for a couple of minutes.
Add rosemary and let simmer for another minute
Line the bottom of a large casserole dish with the steamed veggies.
Cover with tomato/capsicum mixture
Mash the potatoes, non-dairy milk, butter, salt, and pepper into a bowl until creamy.
Spread mashed potatoes evenly on top of the contents in a casserole dish.
Cook at 375 degrees F until potatoes are golden brown. Approximately 25-30 minutes.
Serve hot. Keep leftovers in the fridge. Try putting a few portions in the freezer to eat at a later date.
Enjoy the warmth in your belly during your luteal phase.
With love,
Ana